8 Foods That Increase Sperm Count – Bonus: 5 Foods That Lower It!

Foods that increase sperm count

Did you know, close to 50% of infertility cases that fertility specialists come across are cases of male infertility. From lifestyle choices, foods that increase sperm count, to foods that lower the sperm count, everything has a significant impact on male fertility and sperm health.

Sadly, there still are men out there who feel uncomfortable talking about sperm health or are unsure how to discuss it. This is why there is limited-to-no awareness about the impact good nutrition has on the health of a sperm.

Nutrition and Sperm Health

Sperm health constitutes 4 important parameters – motility, quality, concentration, and morphology. These constituents are determined by several other factors.

Components of sperm health

Components of sperm health

Like any other organ inside the human body, the reproductive system requires essential nutrition supply to keep functioning properly. Healthy foods and the right nutrition can improve testosterone production in men, thereby improving the sperm count, sperm motility, as well as the sperm quality.

What is Sperm Count?

Sperm count is the number of sperm cells that are present in a sperm sample. A healthy sperm count is typically 15 million sperm per ml or more. Sperm count that’s lower than this leads to a lower chance of successful fertilisation and may result in male infertility.

What does one do when struggling with a low sperm count? Optimise their diet to include foods to boost sperm count and of course, consult a fertility specialist for a complete diagnosis and treatment.

Does Sperm Count Impact IVF Success?

Yes, a compromised or low sperm count does impact the success of an IVF cycle. This success or failure depends on the sperm’s health and the factors responsible for the compromised count.

When the male partner has a low sperm count, the process of Intracytoplasmic Sperm Injection can be used as an alternative approach for injecting the sperm into the egg.

Also read, Why Does Sperm Count Matter If 1 Sperm Can Fertilise An Egg.

Foods That Increase Sperm Count

Fruits & Vegetables

Rich in Antioxidants, Vitamin C, Vitamin E and Folate

Fruits and vegetables that are rich in antioxidants safeguard the sperm from cellular damage and maintain their motility and strength during the process of fertilisation. Leafy vegetables and beans are rich in folate that keeps the sperm free from any chromosomal abnormalities.

Foods rich in Vitamin C and Vitamin E also come under the category of foods that increase sperm count and sperm motility.

Bonus tip: Add sweet potatoes to your diet.

Fatty Fish

Rich in Omega 3

Omega 3 fatty acids are abundant in salmon, sardines, herring, and anchovies. These Omega 3 fatty acids are responsible for maintaining the structure & formation of the sperm cells, sperm motility, sperm count, as well as sperm morphology. Moreover, salmon and sardines are especially good and have been proven to significantly improve sperm count and sperm motility in men.


Rich in Omega 3, Vitamin B6, Antioxidants, Folate, and Zinc

Nuts are known to improve the sperm function and quality, especially walnuts that are high in omega 3 fatty acids, zinc, and antioxidants. Walnuts also contain vitamin B6 and folate to manage the negative effects of their deficiency on sperm health.

Bonus tip: Apart from walnuts, you should eat almonds, hazelnuts, pinenuts, and pecans.


Rich in Omega 3, and Vitamin E

Consumption of pumpkin seeds, chia seeds, flaxseed, and sunflower seeds, that are high in Omega 3 fatty acids, Vitamin E, antioxidants, and sometimes zinc, helps improve sperm quality in men. This includes the sperm motility, sperm volume, and the overall quality of the sperm produced.

Garlic – This is the Best Food to Increase Sperm Count!

Rich in Antioxidants

The antioxidants present in garlic make them an excellent source of essential nutrients. Garlic helps enhance the testosterone level and sperm production in men.

Interestingly, certain studies even suggest that garlic may be helpful to prevent damage to sperm production and testosterone levels due to chemotherapy. We recommend consulting a fertility expert to create a fertility preservation treatment plan if you’re undergoing or about to undergo chemotherapy.


Rich in Protein

Eggs are excellent for maintaining a healthy sperm. They help improve sperm count, protect the sperm from free radicals, boost sperm motility, and produce stronger sperm. 


Rich in Vitamin B12, Vitamin D, Zinc, and Selenium

Oysters are an excellent source of Vitamin B12, Vitamin D, zinc, and selenium. The zinc and vitamins make oysters a good source for increasing sperm count and motility. Considering the fact that Vitamin B12 is essential for sperm development and DNA synthesis.

Dark Chocolate

Rich in Antioxidants and L-arginine

Dark chocolate, apart from being an intense indulgence, is also a rich source of antioxidants and L-arginine. This is a compound that has been associated with increase in sperm motility and sperm count in men.

Bonus: 5 Foods To Avoid For a Healthy Sperm Count

While some foods help improve sperm count, there are some that must be avoided at all costs to maintain healthy sperm. Let’s take a look at these foods –

Soy Protein

Soy has its health benefits, but men suffering from fertility issues must avoid soy protein. Some studies and analysis have shown that men who consume high amounts of soy have a lower sperm count than those who don’t. Moreover, soybeans have been found to be loaded with isoflavones that can cause reproductive damage for men.

High Fat Dairy

Some studies suggest that high fat dairy products like whole milk, cheese, and cream may cause damaging effects on the sperm health of men.

Trans Fat

Trans fats are not only associated with cardiovascular diseases, but they’re also known to be the cause of low sperm concentration. Foods with high levels of trans fat should be kept out of a regular diet to keep their detrimental effects at bay.

BPA (Bisphenol) and Pesticides

Even though these are categorically not foods, they still find their way into our diets through their abundant usage in vegetables and fruits. Also, tainted water can also cause them to end up in fish and meat.

BPA can be found in most of the food packaging, gradually contaminating the food inside. Both, BPA and pesticides are proven to have a negative effect on male fertility due to the chemicals present in them.

Processed Meat

Recent studies have shown that processed meats result in a number of health concerns, one of them being infertility. 

8 Tips to Improve Sperm Health To Get Pregnant

Apart from sperm improvement foods, here are 8 tips to improve your sperm health –

  1. Maintain a healthy body weight to maintain the hormonal balance and sperm quality
  2. Avoid extremely high temperatures that may happen due to excessively tight clothing, saunas, hot baths, and electrical gadgets directly on the lap
  3. Maintain a healthy sleep cycle, about 7-8 hours of quality sleep hours everyday, to help with hormone regulation and sperm production
  4. Nutritional supplements like Vitamin C and Vitamin E can be consumed to improve the sperm health and protect the sperm from oxidative stress. Always consult a healthcare provider before taking any supplements.
  5. Avoid exposure to toxic chemicals & radiation, and their negative impact on sperm quality


It’s evident that the interplay between sperm health and nutrition is crucial yet often an overlooked aspect of male fertility. A diet rich in the essential vitamins, minerals and antioxidants has the potential to enhance sperm count, sperm motility, and the overall sperm quality.

However, it’s imperative to recognise that dietary modifications alone may or may not be able to suffice when addressing complicated male fertility issues. While a healthy diet and healthy body lay a solid foundation for good reproductive health, it is essential to acknowledge the multifaceted nature of male infertility.

Men struggling with infertility should seek professional evaluation and guidance from an experienced fertility specialist. Adoption of a holistic approach that integrates nutrition optimisation with evidence-based medical intervention can help individuals take a successful step towards the joy of parenthood.


Which food increase sperm very fast?

Foods that increase sperm count very fast include foods rich in Vitamin C, Vitamin E, folate, antioxidants, protein, Omega 3, Vitamin B6, Vitamin B12, and zinc. Your diet should include foods like fresh fruits & vegetables, fatty fish, seeds & nuts, eggs, dark chocolate, garlic, and oysters.

How do I increase my sperm count naturally?

You can increase your sperm count naturally by following a balanced diet rich in essential nutrients and vitamins. Apart from including the good foods that increase your sperm volume, you should also make sure to avoid foods that can lower your sperm count like high fat dairy, soy protein, trans fat, processed meat, and foods that may contain BPA & pesticides.

Which fruit is best for sperm?

While it takes a balanced diet of essential nutrients and vitamins to improve your sperm health, there is no specific fruit that can alone boost your sperm count. However, including fruits like oranges, lemons, strawberries, blueberries, bananas, pomegranates, and tomatoes in your regular diet can help in improving your sperm health and work towards increasing your sperm count.

Does milk increase sperm?

Some studies have suggested a possible association between dairy consumption and healthy sperm, while there are studies that have found no such correlation. Certain components of milk may have some beneficial effects on sperm health. However, it must be noted that regular consumption of high fat dairy can deteriorate sperm health, which is why the milk you consume should have low fat content.

Additionally, individual responses to dietary factors can vary, so it’s best to focus on maintaining a balanced diet and overall healthy lifestyle rather than relying solely on one specific food or beverage for improving sperm health.

How can I increase my sperm in 7 days?

Significant improvements in sperm quality typically need longer-term lifestyle changes instead of quick fixes. However, here are some general tips that you should remember to improve your sperm health quickly – stay hydrated, eat a balanced diet, get enough sleep, quit smoking, limit alcohol consumption, exercise regularly, and manage your stress levels.

To get a complete and accurate assessment of your sperm health, get a semen analysis test done and consult a fertility specialist for expert recommendation to improve your sperm count and improve it fast.

Can watery sperm cause pregnancy?

Yes, watery semen can cause a successful pregnancy. Sperm is only a component of the semen, which contains other fluids from the male reproductive system as well. The semen consistency can vary from one person to another, depending on many factors like water consumption, diet, and their overall health. To get an accurate diagnosis of your sperm health, get a semen analysis test done at Zeeva and schedule an appointment with their fertility specialist for a complete diagnosis. 

How can I check my sperm count at home?

The most effective way to check your sperm count is from a professional lab. You can get a complete semen analysis done to check your sperm count and your overall sperm health. Schedule a semen analysis test at Zeeva today and get a first free consultation.

What are signs of low sperm count?

There are no noticeable signs and symptoms of a low sperm count. However, there are some indicators that may suggest a low sperm count or poor sperm health in a man. If there has been trouble conceiving naturally for more than a year, a decrease in libido, erectile dysfunction, pain or swelling in the testicles, reduced facial or body hair, or decrease in muscle mass associated with a hormonal imbalance.

One or more of these symptoms are only possible indicators and not a diagnosis of low sperm count. The best way to establish a low sperm count is through a semen analysis test. If you have been facing any of these issues, you should consult a fertility specialist for an accurate diagnosis and a suitable treatment plan.

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Dr. Shweta Goswami
Dr. Shweta Goswami
Dr. Shweta Goswami, MBBS from MAMC, MD in Obstetrics and Gynecology, and Fellowship in IVF & Reproductive Medicine, is a renowned IVF specialist in Delhi with 20+ years of experience. She specializes in various fields of reproductive medicine, including IVF, ICSI, donor egg surrogacy, and laparoscopy. Dr. Shweta approaches infertility treatment through technology innovation and a professional clinical approach. Book an Appointment View Details

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