If you’re having trouble getting pregnant, there’s a 30% chance that it’s because of male infertility. These foods increase a man’s sperm count, production and motility – and overall health!
Before the sperm tips, a quip:
“It is a well-documented fact that guys will not ask for directions,” says Dave Berry. “This is a biological thing. This is why it takes several million sperm cells… to locate a female egg, despite the fact that the egg is, relative to them, the size of Wisconsin.”
Healthy men should have millions of sperm per teaspoon of ejaculate. If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test. The Micra Sperm Test – At Home Test for Sperm Count and Motility
5 Foods That Increase Sperm Count, Production, and Motility
1. Red peppers, carrots, oatmeal, dried apricots. The vitamin A in these foods help grow healthy sperm. “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
2. Asparagus, snow peas, cooked tomatoes, strawberries. The vitamin C in these foods affect sperm motility and viability. Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. For more info on increasing sperm count, production and motility, read Tips for Improving Male Fertility.
3. 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.
4. 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.
5. 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. For more info, read Getting the Health Benefits of Omega-3 Fatty Acids and Fish Oils.
Consider a sperm supplement for male infertility. I’m not sure if sperm supplements increase increase male fertility for all men — it depends on the cause of the fertility or health issues. But, supplements can’t hurt! Talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication. If you’d like me to write an article about if and how fertility supplements affect sperm count, just let me know in the comments section. I’d be happy to research and write about it!
If you’re struggling with infertility as a man (or if your husband is depressed about his sperm count), read Coping With Male Factor Infertility.
Early Pregnancy Tests.com also has a wide variety of products for male factor infertility.
Do you have any questions or thoughts about these foods that increase sperm count, production, and motility? Please comment below…
Are you trying to conceive a baby?
The more you know about getting pregnant quickly, easily, and naturally, the better!
I’ve been browsing through your site, and it is very interesting and very informative.
I have a question about sperm and getting pregnant: does the size of the sperm matter? Do guys coping with infertility have small sperm?
Louis
How much sperm counts(Concentration) and Mobility required for normal fertility?
Drinking too much booze and coffee, as well as smoking cigarettes or weed can lower sperm count. So if he does any of that, quitting would be a good start. I’ve also heard that “tighty whities” can push the testicles too close to the body, which warms them up, and lowers sprem count as well. If thats the case tell him to try boxers on for size. You can begin to take prenatal vitamins and minerals for 3-6 months before conception to boost your fertility naturally. This will help you to avoid birth defects and help to prevent some types of miscarriage.
Hi Louis and Raj,
I’m terribly sorry I missed your questions until now! It seems that I’m not getting notified when readers comment, which is driving me nuts.
Here are the answers your questions — you may have already found what you were looking for, but other people might have the same questions…
Sperm facts:
An average man has 180 million sperm in his ejaculate (about 20 million per ml), but it can be as 400 million.
The quality of sperm is more significant than the count.
Grade A sperm motility is when the sperm can swim forward in a straight line — like guided missiles!
Grade D sperm motility is when the sperm don’t move at all (lazy buggers). And of course azoospermia is when there are no sperm at all.
Normal sperm motility is at least 50%.
Surprisingly, I couldn’t find any information on sperm size…that’s a great question to ask your doctor (I know I’ll be asking mine when I see him next!).
I hope this helps,
Laurie
why do men ejaculate a smaller amount as the get older
Hi Dale,
It’s common for men to have a smaller amount of ejaculate as tehy age. According to the Kinsey Institute:
“As men age, and their prostate and muscles everywhere in the body – including those in the pelvic area – age too, a good number of men notice that they produce less ejaculate, and that it doesn’t have as much force or thrust when it comes out. In some cases, this change is indeed related to a health condition, such as issues related to prostate health. As such, it is always a good idea for men to check in with their healthcare provider if they notice changes related to their ejaculation, orgasm, erections or frequency of urination.”
I hope this helps!
Laurie
I have a question about sperm: which fruits increase a man’s sperm count?
thanks
Hi Sediq,
Research shows that antioxidants can improve sperm quality, so it’s probably good to eat as many high-antioxidant fruits and vegetables as you can. Prunes, cranberries, dried apricots, blueberries, raspberries, strawberries, etc.
Remember, the healthier you are as a whole, the healthier your sperm will be. To increase sperm count, production, and motility, eat a natural well-balanced diet. Go for organic fruit and veggies if you can, and eat raw as much as possible.
Also. talk to your doctor or naturopath (or both!) about your specific sperm. A fertility doctor or specialist would be able to give you specific feedback, especially if they’ve examined you in person.
Good luck — go forth and create healthy sperm and children!
Laurie
This is a very informative website. Thank you so much Laurie, you are helping people in making a healthy generation indeed ! Great Job !
There are some Indian Yoga (physical exercise), if you continue, it will help you. Go to any indian yoga site, you will get some good information.
Thanks
Thanks for your kind words, Dibyendu.
I have read that yoga can help with infertility — which means it may increase sperm count, production, and motility! Yoga is such a healthy way to get pregnant, and it’s inexpensive and relaxing. There’s no guarantees, of course, but I know couples who have conceived a baby after doing yoga for awhile.
Hi Laurie,I am a 27 year-old man.I have cholesterol so I fear to intake high protein foods. Besides,I am not fond of ‘Onion’ too as it will increase the Folic Acid (as I have heard that onion could help in this case).Plz let me know which types of foods & vegetables should I add to my diet so that it could help me to increase my sperm count and motility as well.
Awating for your kind reply.
Thanks & Regards.
is there a way to help increase the amount of female or male sperm a man is carrying to help aid in concieving a specific sex baby.
Hi Sourav,
There are many foods you can eat that will increase your sperm count, production, and motility – even if you have to avoid protein!
Eat foods high in antioxidants, such as blackberries, blueberries, garlic, kale, strawberries, brussels sprouts, plums, alfalfa sprouts, broccoli, red peppers, grapeseed extract, and pine bark extract.
Eat lots of vitamin A, which is found in yellow fruits and vegetables, whole milk and milk products, dark green leafy veggies, and fish oils.
Eat vitamin B6 and zinc, which is found in molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, and green leafy veggies.
Eat folate and vitamin B12, in: lamb, sardines, fermented foods that contain bacteria, dark green leafy veggies, broccoli, organ meats, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs, and avocados.
Eat vitamin C, found in citrus fruits, rosehips, cherries, sprouted alfalfa seeds, cantaloupe, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangos, grapes, kiwi fruit, pineapples, asparagus, peas, potatoes, parsely, watercress, and spinach.
Some of these foods contain protein – but you NEED a certain amount of protein every day, no matter how high your cholesterol is. I suggest you get your cholesterol levels checked and talk to your doctor about how much protein you can safely consume every day.
Good luck getting her pregnant!
Laurie
Hi Kelly,
To create “male” or “female” sperm, you’d need to create more of the X or Y chromosomes…and I don’t know if you can do that. A fertility doctor would know, or even a general physician. I suggest you call or email a fertility clinic…they might be able to answer that question!
Sorry I couldn’t be more helpful,
Laurie
Hi,
Ive heard that folic acid can be good for sperm production, is this true? also is it safe for men to take folic acid that women take before pregnancy?
Kind Regards.
hi my sperm count is very low last time when i did the test it was 11million per ml n the mortlity was 45percent ..wat do i do to increase my count n should i stop gooing to the gym ?and wat food is good to increase my count
Hi Lucy,
According to the Mayo Clinic, the trace elements of folic acid in a multivitamin are enough to increase sperm production and sperm count. I suggest talking to a doctor or fertility specialist before taking the same amounts of folic acid that women take when preparing to get pregnant…when your man needs it or not depends on his body and sperm.
Good luck getting pregnant!
Laurie
Laurie,
I am married for 5 years now. I have just discovered that I have a low sperm count. The last test showed that I have only 3.3million of which 95% is dead and only 5% is alive. I do not know what to do now. Please is there any thing I can do to raise the count or even raise the number of life sperms. Secondly, if i go for IVF, will it be successful with such low quality and quantity of sperm?
Please a quick reply will be appreciated.
Rgds
Ihe
Dear Ihe,
I’m really sorry to hear about your low sperm count. My husband has a similar problem, and it can be very frustrating and sad!
I think it’s important to talk to a fertility specialist about WHY only 5% of your sperm are alive. The reason for your low sperm count could dictate what you do to increase your sperm production. So, I suggest figuring out why it’s so low and asking your doctor what you can do about that specific problem. And, eat the foods in this article — and read the other articles on this website about increasing sperm count.
You may also want to consider consulting an acupuncturist. I’ll let my “resident fertility acupuncturist” Kristen Burris know that you’re looking for help with fertility, and she’ll post her contact information here. And here’s an article she wrote for this site, about increasing sperm production:
How to Increase Sperm Count Naturally
Regarding in vitro fertilization: your fertility specialist can extract healthy sperm and use them in IVF. In fact, your partner may not even need IVF — there’s a procedure called intrauterine insemination that isn’t nearly as complicated. It may not have the same pregnancy odds, though. Either way, you need to talk to your fertility doctor about the chances of a successful conception with IVF or IUI.
I wish you all the best — and I encourage you to NOT get stressed about your sperm count. Take deep breaths, and remember that all you need is one healthy sperm to get her pregnant…
Blessings,
Laurie
i have 55 million count .35%motility,45% dead,70%normal shape.if ti is enough for conceive. my hubby had one miscarriage.what food can help me to increase my motility.
Every person has different issues regarding sperm quality. Obviously your quantity is more than adequate but many are dieing. We need to assess your entire diet, not just add in a food or two. Also, supplementation and herbal medicine would be a wise choice to increase the quality and strength of your sperm.
You may call our office (208) 938-1277 to set up a consultation with my husband Tony A. Burris, L.Ac., M.S.T.O.M. he has 10 years experience treating male infertility and can get you on supplements to benefit your sperm production.
Remember is takes 3 months to create new sperm so only test the quality of your sperm after 3-6 months of treatment to evaluate the improvement.
Good luck!
Good afternoon sir,
I am a married man.completed two years.Recently I am doing semen analysis.I have lesserthan 1 milllion/ml sperm.motility is 40.Now I am taking speman medicine and maxoza powder Sachets.which food i can eat to increase sperm count and motility.
Plz advice me.I need children and my wife get pregnent.
Thnkas & Regards
hi.i really need help for my husband he has a low sperm count of 6million-9millios.what supplements can he take?may your husband who has 10yrs experiance in male infertility pliz reply.
Dear Dev,
I hope the medication you’re taking to increase your sperm count, production, and fertility is successful! As far as what foods to eat, I don’t know of any other that what I’ve listed in the article above.
If you haven’t asked your fertility specialist what foods to eat to increase sperm count, I encourage you to do so! He or she might be able to give you more specific advice.
I wish you all the best.
Blessings,
Laurie
Dear Lerato,
I’m not sure who you mean, but my husband doesn’t have 10 years of experience in male fertility! Nor can I offer information on supplements to increase male fertility.
Has your husband asked his fertility doctor what supplements or nutrients can improve his sperm production? That’s really the best way to get help with fertility issues. I wish I could tell you there’s a magic supplement or formula, but there’s not! What works for one man (such as eating the right foods, for example) doesn’t necessarily work for the next man. It depends on specific bodies, genetics, and situations.
I wish you all the best, and hope your specialist can give you the information you need.
Blessings,
Laurie
Hi Laurie, I have never tested myself for fertility problem,but I have the feeling that there is something wrong with me, because all of my ex girlfriends get pregnant shortly after we broke up. It’s not that I’ve tried to have kids with any of them, but it never really happen, not even by accidents.Do you think am just worrying over nothing or I should have myself checked.It will be really great to hear from you again.
Hi Mal,
It sounds like you’re curious about whether you can father children — which is totally normal! The odds are in your favor, but if you think there might be a chance that you can’t, then I think it’s worth getting a sperm test.
You could even do an at-home fertility test for men. At the beginning of this article is an at-home fertility test for men – it’s a direct link to Amazon, where you can have it sent directly to your home. Or, you can ask your doctor to write up a lab test for a formal semen analysis.
Since you’re not trying to get a woman pregnant right now, I don’t see the need to go to the doctor. I think those at-home sperm tests are fairly accurate and easy — and the test result will probably put your mind at ease!
If you do try the at-home route, let me know how it goes…..I hope you have lots of healthy swimmers
Blessings,
Laurie
Hi!
Which intake of food should be taken which increases Y sperm count in men body and which food should be avoided.
People say sperms with more Y count gives birth to baby boy.
Kindly help.
Hi Laurie,
its really sounds good to over come sperms problems from your words..
i had bad hadit of ma*******tion from the age of 15 now i’m 27 i had stopped it for two yrs back very stirctly. but still in nights its coming out atleast once r twice in month. can u plzs suggess me wheather this will affect me for getting children..
Hi Sahil — I don’t know what food increases the Y count of your sperm, to increase your chances of conceiving a baby boy. Several men have asked me that, but I haven’t done that research.
Hi Anand — No, I don’t think you should worry about ma******ting a couple of times a month. That doesn’t affect your sperm count, production, or motility.
Take care,
Laurie
Hi I am Sahil!
Thanx for the reply. Any suggestion you want to give which will help me in conceiving a baby boy. I know you have no research in this. But any tips u have from your experience. I really want to complete my family.
dear laurie
Thank you
Dear Laurie,
i was browsing internet on how to increase sperm count by food and found this site.
I’m married since 2008 and were trying to conceive now for 1 year. Recently my husband and myself had some test. i have PCOS problem and the doctor has started treatment for me.
today i got the Semen test report for my husband where his sperm count is 16 million/ml, volume 4.ml, liquefaction <30min, actively motile 45%, sluggishly motile 20% and so on
can you please let me know if its fine. i'm really worried and dont know much about the sperm counts and the related details.
thanks
Sandy
Hi Sandra,
I’m glad your doctor has started treatment for your PCOS, and that your husband got a sperm test! Those are great first steps to getting pregnant.
I’ve written an article about deciphering sperm tests — here’s the link:
Semen Analysis – The Basics of a Sperm Test for Male Infertility
If his sperm is 16 million per mililiter, and the normal range is 40-300 million per ml, then he may not be producing enough. This doesn’t mean you can’t get pregnant — it just means his sperm may need help! It also looks like his actively motile sperm is below what it should be.
Compare your husband’s results to the normal ranges in the article. This is really good information to have, and will help you and him get pregnant!
Your next step is to talk to a fertility doctor about how to help your husband’s sperm reach your eggs. I think they may need a boost.
And, you might want to read my article about fertility treatments. It defines the most common ways fertility doctors help women get pregnant, and all involve helping sperm and egg unite!
What is Assisted Reproductive Technology? 8 Types of Infertility Treatments
Good luck, my friend. Make an appointment with a fertility doctor to talk about your husband’s sperm — and let me know how it goes!
Blessings,
Laurie
Dear Laurie,
Your web site is very informative.
11 years ago my doctor told me that my wife and I couldn’t have kids naturally since my sperm count and quality was really bad.
However, just over 8 years ago, we had twins (boy and girl) by ICSI. We were able to freeze 9 embryos. Unfortunately, when we tried for another baby 2 years ago, all the embryos died during thawing.
Now we are doing it again. My recent test was 20million per ml, but only 8% motility, Grade C.
We have done all the injections, and egg collection is this Friday(5th). So I have to do the business on Friday morning, and try to get my little soldiers to do their stuff. Fingers crossed we get some good embryos for tranfer on Monday.
Thanks
T
Dear Taz,
I’m so happy to hear that you have twins! That must’ve been very exciting. But, very sad that all 9 embryos died during thawing…that’s too bad. You’d think with all those embryos, at least 1 or 2 would survive. I guess that’s why they call it the infertility roller coaster, all these ups and downs!
It’s Friday morning as I write, and I just want to wish you all the best during the sperm collection and embryo creation. My thoughts and prayers are with you, your wife, her eggs, and your little soldiers!
Let me know how it goes…
Laurie
Hi Laurie,
First of all, hats-off to you. You are doing a great job. You are doing a great service to the people.
I am from India. How can I check my sperm quantity and my sperm quality? Where can I make a test on this? Kindly help me.
And thank you very much in advance for your support.
Hi Laurie,
Thanks for your best wishes.
On Friday the egg collection went really well. They managed to collect 10 good eggs from 17 follicles. Unfortunately, it wasn’t my best sample but they only needed 10 little soldiers. The embryologist told us on Friday afternoon that there was usually a 70% chance of getting embryos once they had injected the sperm into each egg. However, to our surprise they phoned on Saturday morning to tell us we have 9 embryos!
Transfer is on Monday morning. My wife and I haven’t decided to replace one or two embryos. The consultant has advised us that replacing two embryos could lead to complication due to my wife’s age. However, there is the possibility that everything could be good, since the first ICSI treatment lead to our twins. So we have a dilemma!
This is another milestone we have passed. Fingers crossed it works again.
Thanks,
Taz