5 Foods to Increase Sperm Count, Production, and Motility

Eating the right food can increase your sperm count and improve your fertility levels. This list of what to eat for healthy sperm includes foods that aren’t expensive or hard to find. What you eat has a direct effect on your physical health – including your sperm count.

Foods to Increase Sperm CountIf you don’t know your sperm count, get the Micra Sperm Test – an At Home Test for Sperm Count and Motility. It will give you an accurate and easy sperm count test in the privacy of your home. This kit includes a Screen for 3 Primary Male Fertility Parameters (including Sperm Count and Motility), as well as a microscope, slides, solutions, and sampling accessories. It’s a complete easy-to-use kit that comes with comprehensive instructions to help you analyze and interpret results.

Below is a list are of five foods to improve sperm count, production, and motility – and increase your chances of getting pregnant. For tips not related to food, read How to Increase Low Sperm Count.

By the way, I’ve been noticing that readers are searching for more information on the uses and benefits of maxoza- L powder. I’ll do some research, and see if I can discover if maxoza- L powder is part of a healthy sperm production for male fertility, and if it should be part of a fertility diet for men.



How to Increase Sperm Count and Motility

If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods! The bottom line is that you need to eat a wide variety of fresh fruits and vegetables, and limit your intake of alcohol, sugar, refined food products, junk food, and fat.

Red peppers, carrots, oatmeal, dried apricots

The vitamin A in these foods help grow healthy sperm and improve male fertility. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

foods for healthy sperm

Fertility Blend for Men

If you’re worried about your sperm count or sperm health, and you’ve been trying to get pregnant for months or years, try Fertility Blend for Men. It’s the bestselling male fertility supplement on the market. It’s a supplement, which means you still need to eat the right foods to increase your sperm count and improve your fertility.

Research shows that there has been a significant decline in male fertility, including sperm count, throughout the developed world over the past several decades. Environmental factors such as endocrine disruptors are related to low sperm count. New research shows that exposure to aluminum has increased significantly, and aluminum has been found in individual male sperm. Aluminum in the environment is a potential contributor to these changes in reproductive fertility.

Do you know what your sperm count is? Read Male Fertility Tests You Can Do at Home.

Asparagus, snow peas, cooked tomatoes, strawberries

The vitamin C in these foods affect sperm motility and viability (how fast and effectively they swim). Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

Turkey, eggs, seafood, oysters, pumpkin seeds

“Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

Foods to Increase Sperm Count, Production, and Motility

How to Increase Sperm Count

Consider a sperm supplement for male infertility

Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

Salmon, sardines, anchovies, walnuts

“DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!

Leafy green veggies, avocados, beans, whole grains

Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.

If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test — such as the Sperm Check for Fertility (it’s a male sperm test to help determine if you have sperm problems).

Research Update – Foods to Increase Sperm Count

How to Increase Sperm Count

How to Increase Sperm Count

Before you worry about increasing your sperm count, make sure you check your sperm count. The SpermCheck Fertility Test is an easy-to-use at-home test for determining the concentration of sperm in semen. It’ll help you know within minutes whether your sperm count is within the “normal” range.

In Foods to Fuel Your Fertility, the writer says that an excess of “not-so-fertility-friendly” fats (such as saturated and trans fats found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries) can decrease the membrane fluidity and flexibility necessary for healthy sperm mobility.

Diets poor in omega 3 and rich in omega 6 may also contribute to poor semen quality and sperm function. Walnuts are a good food to increase sperm count, production, and motility in men because walnuts are very rich in omega 3, as well as vitamin E, zinc, selenium and folate.

Sugar has been linked to poorer sperm health

Foods to Increase Sperm Count,

5 Foods to Increase Sperm Count, Production, and Motility

Researchers from the Harvard School of Public Health in Boston linked a high intake of sugar-sweetened beverages with lower sperm motility in healthy young men. Research from the Rochester Young Men’s study which found that men who ate a lot of fish, chicken, whole-grains, fruits and vegetables had better semen quality and motility than those who followed the more typical “western” pattern of refined grains, pizza, high-energy drinks and high intakes of red and processed meats and sweets.

Eating to increase sperm count involves eliminating fat from fried and processed food

Eating to boost semen health and get pregnant leaves little room for the not-so-fertility-friendly fats, such as saturated and trans fats. These are found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries.

For more tips on increasing sperm health, read Food and Fertility – The Effect of Carbs, Fats, Proteins, and Dairy.

I welcome your comments on how to increase sperm count and improve fertility, but I can’t offer medical advice. Please talk to your doctor, urologist, or fertility specialist if you need help with sperm health. Also – if you know anything about maxoza- L powder as a fertility supplement for men to increase sperm health, please let me know. 


If you like to drink wine or other alcoholic beverages, you might like to learn how alcohol affects fertility.

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Laurie Pawlik-Kienlen
Shalom! I can't give you advice, but please feel free to share your thoughts below. I'm a writer in Vancouver; my degrees are in Psychology, Education, and Social Work. I live with my husband, two dogs, and cat. We can't have children, and we trust in God's love, grace, and wisdom. Jesus said, "Come to me, all of you who are weary and carry heavy burdens, and I will give you rest." - Matthew 11:28.

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475 Responses

  1. Laurie Pawlik-Kienlen says:

    Thank you all for being here, and asking about increasing your sperm count, production, and motility. The best advice I can give is to see a fertility doctor or urologist in person.

    If your sperm count needs to be increased, you first need to figure out why it’s low. THEN you need to seek help and start eating foods to increase your sperm count. It’s a mistake to get advice on the internet — unless it’s general tips like the ones in this article.

    I wish you all the best as you focus on starting your family.

    Blessings,
    Laurie

  2. sathish says:

    i have sperm count and motility problem How to increase in 30 days? please send me to my email

  3. Okon ekanem says:

    How to increase sperm count

  4. min says:

    Dear sir, I have also low sperm problem.what kind of medicine can I use.

  5. frank says:

    Pls tell me what to eat to increase my sperm

  6. hansen says:

    I have son aged 11 and it has been one hospital or the other. And the problem has been low count. I carried out a sperm analysis again two weeks ago and the result was as follows: count 5*10 power 6, mortility 50per another one was 70 per. What can I take to beef it up and stabilise it. Iam 54 now

  7. Cat says:

    Please help
    Second semen analysis of my partner

    First one 1.2 million sperm per ml
    8% motility

    2nd anaisis after 3 months taking fertile aid
    6.7 sperm count
    8ml sample above average
    59.7 non progressive
    Rest non motile

    This is after a vasectomy reversal August 2014

    We were told no chance of getting pregnant as sperm were shaking very few strong enough to swim

    We are desperate for a baby
    What can we do if anything to raise motility to froward progress

    Please anyone help if you have gone through the same

  8. Wilson Efe says:

    Hi, please i need your help, I haven’t got my wife pregnant after six years, does this mean I have low sperm count?

  9. Ravichandra says:

    Sir I am married, it has been 5 years I don’t have kids, i met with a accident in 2004, my right hand doesn’t work it has a blecale plexus injury with that I can’t properly concentrate on my foreplay because it pains a lot, my sperm count is Zero please help I want to increase them, or I have last option if Adoption!

  10. AMIT says:

    Why do I have low sperm production and how do I increase my sperm count with food?

  11. ketan says:

    Dear sir.. I have a vericocele and I am trying to increase my motility of the sperms..motility of the sperms is nil and also sperm count is 12 million…. I m taking maxoza for this by advise of Doctor .. Is this enough for me? Pl. Suggest me as soon as possible…..

  12. sanchita says:

    Dear
    Sir/Madam
    my husband has undergone semen analysis test vol 3.1ml, colour- pearly white, liquification time >15 min,odour-acrid, ph-Alkaline, total count-53.2 million, active motile-20-25%, sluggish motile-25-30%,non-motile-40-45%,abnormal-20-22%, pus cell-15-18/hpf,rbc-nil/hpf, please let me know he is fertile or not,reply as soon as poosible,thanks

  13. Laurie Pawlik-Kienlen says:

    Thank you for being here. I know it’s difficult when you want to get your wife pregnant and start a family – and when you’re worried that your sperm count, production, and motility may not be healthy! Eating the right food and getting the right nutrition is a good way to start getting healthy sperm.

    Another way to get healthy sperm – even more important than eating food – is to see a fertility doctor or urologist if you and your wife aren’t getting pregnant. I don’t know anything about maxoza powder to increase sperm count or help with fertility. I wouldn’t buy maxoza powder on the internet – it’s better to talk to a urologist or fertility doctor in person.

    I wish you all the best as you try to get pregnant. Be patient, don’t lose hope, and talk to a doctor!

    Blessings,
    Laurie

  14. vijay says:

    Dear sir am 32 year old. how do I increase my sperm count it only.
    active ;30%
    sluggish ; 05%
    dead ; 65%
    pull cell ; 8-10 /hpf
    total cell count ;45 million/ml of seen

  15. Bonsu says:

    i have married for almost there years and i am not able to impregnate my wife.
    we went and see a doctor and Did sperm analysis and he told me my sperm is low, morphology and motility is also bad’
    he prescribed a medicine for me Which i am still on it But there is no improvement
    is there anything hidding?
    i am taken adezoa and sperman
    please help me because i want a child
    thank you

  16. roshan says:

    Dear Sirs,

    I have problem in low sperm, just for your information last year I have sperm count more than 30% right now it is decreased to 12% let me know the resions why it is happend. Also request you to suggest me how to increase sperm count and recently i had consulted with doctor and he has given maxzoal powder the same has been used but no result.

    Kindly suggest what to do and I have to make my wife pregnancy.

    Awaiting for your positive replay

    Thanks

  17. Laurie Pawlik-Kienlen says:

    If you need to increase your sperm count, production, and motility, you may need to go beyond a sperm health diet for men. Finding the right foods can help your sperm health, but you need to do talk to a urologist or fertility doctor.

    If you’re having problems producing healthy sperm, then simply eating the right foods won’t be enough. See a doctor in person, and get your sperm tested by a doctor.

    My prayer for you is that you are able to produce healthy sperm. May you conceive a child quickly and easily, and may your family grow abundant and healthy. I also pray for acceptance of God’s will in your life, and for an open heart and mind to different ways of having a family.

    Blessings,
    Laurie

  18. thompso says:

    Please assist me I took a lab test with result as follows:
    Total sperm count 0.40 mil/ ejac
    motility 20%
    Progressive 10%
    Non progressive 10%
    Immotile 80%
    viability 30%
    Normal morphology of 50%
    Normal viscosity
    Normal volume
    But abnormal white blood cells
    Please advice! Thanks

  19. Laurie Pawlik-Kienlen says:

    Thank you for being here, and sharing how your husband increased his sperm count! I’m glad it worked for you, and that you were able to find the right ways to improve sperm count without spending alot of money.

    Blessings on your pregnancy, childbirth, and new family!

    Laurie

  20. Alisa says:

    Well, being honest, I am not sure that just the healthy diet, without anything else, can bring you some really significant result… In our case, some changes happened when my hubby combined healthy diet, with gym and vitamins. After two months of taking proxeed, having heathy diet and doing gym his spermiogram became so much better. Like twice better. And we succeeded with our ivf attempt. The only thing is that it is not a cheap thing, I mean proxeed. Luckily we were undergoing fertility treatment in the Ukraine. And over there all the meds are really cheaper as it turned out. We got this proxeed in Kiev for the price which is almost twice lower than it is in Europe

  21. Laurie says:

    If you need to increase your sperm count, production, and motility, you may need to go beyond a “fertility diet for men.” Finding the right foods can help your sperm health, but the main thing you need to do is talk to a urologist or fertility doctor. If you have issues with producing healthy sperm, then simply eating the right foods won’t be enough to fix the problem.

    See a doctor in person, and get your sperm tested by a doctor.

    My prayer for you is that you are able to produce healthy sperm. May you conceive a child quickly and easily, and may your family grow abundant and healthy. I also pray for acceptance of God’s will in your life, and for an open heart and mind to different ways of having a family.

    Blessings,
    Laurie

  22. Suvendu Jena says:

    I am 40 years old. How can I increase my sperm count and quality?

  23. alfred says:

    I have a problem of sperm shortage.

  24. ashfaq khan says:

    Good Day Sir,

    can you provide me a list that improve my immotile sperm cells below are the details for your kind refrence,

    A. Fast Progressive 10
    B. Slow Progressive 25
    C. Non Progressive 25
    D. Immotile 40

    need your supprt for how to impove my sperm motility and liquefaction. advance thanks hope your reply

  25. Kanyenye joseph says:

    Why do I have low sperm production and how do I increase my sperm count with food?

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