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Foods to Increase Sperm Count and Motility

Foods to Increase Sperm Count and Motility
With nearly 40% of infertility issues directly related to male factors, it is crucial to consider a fertility diet for men as well as for women. For the male, low sperm count, abnormal sperm appearance, and poor sperm movement can be affected by several factors, including food. In addition to regular exercise and avoiding tobacco products, there are many foods that may improve sperm count and motility.

Which Nutrients Are Essential for Male Fertility?

Nutrients are substances we need to thrive and grow at every stage of our lives. The composition of various nutrients can work to increase both the quality and the number of sperm.


Folate helps with red blood cell production and function, especially in spermatogenesis. Low folate levels can hinder proper sperm replication, causing sperm counts to be low. As a natural vitamin B9 form, it is found in dark leafy vegetables, fruit, and whole grains.

Vitamin B12

Vitamin B12 assists in the health of the blood and the formation of one’s deoxyribonucleic acid (DNA). This affects the sperm’s development with quantity and motility. Foods high in vitamin B12 include low-fat cheese and yogurt, chicken, and egg yolks.


B-Complex refers to all of the vitamins in the B group: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). These work together to protect and promote good health, including that of the sperm.


As zinc is an essential mineral for immune function and DNA synthesis, low levels can affect testosterone and sperm count to the point where infertility becomes an issue. Eating zinc-enriched foods such as eggs, meat, fish, legumes, and whole grains can help.

Omega-3 Fatty Acid

Omega-3 fatty acid helps in the formation of cells and contributes to the overall health of the organs, blood vessels, and sperm. Found in seafood, nuts, and plant oils, they promote healthy sperm cells.

D-Aspartic Acid

D-Aspartic Acid (D-AA) is a type of amino acid that has a primary role in the development of hormones within the body. This can be measured with the level of testosterone production to be released within the testicles. D-AA is found in the testicles, semen, and sperm cells. Consuming foods such as beef, oysters, and nectarines may help to increase D-AA levels.

Also Read: How to Improve Male Fertility and Sperm Health

Foods to Increase Sperm Count Naturally

We’ve mentioned some of the essential nutrients that can help boost male fertility. Now, let’s take a broader look to learn how to increase sperm count naturally with food.


Oysters are known to aphrodisiacs and there is a scientific reason for that! They contain the highest amount of zinc per serving in comparison to other foods. The fact that they help to stimulate semen production as well as sperm motility says it all.


Another food to help increase sperm count is beef. Beef contains zinc, selenium, carnitine, and vitamin B12. These nutrients have been shown to boost and support a heathy sperm count.


The relationship between some fish species including salmon and sperm count can be traced to the presence of omega-3 fatty acids, selenium, and vitamin D. These work to increase sperm production, quality, and quantity.


Tomatoes, usually in their purest form, are a proven antioxidant in relation to male fertility. The nutrient known as lycopene, which gives the fruit (vegetable in the eyes of some) the red colouring, may boost the fertility of men.


Walnuts are known to be full of folate, B6, zinc, selenium, and omega-3 fatty acids, all of which support a healthy development of sperm. Furthermore, these nutrients boost the motility, shape, and size of the sperm.


Another popular way to increase sperm motility by food is adding garlic to meals. Studies have shown the garlic compound of s-allyl cysteine can stimulate the production of testosterone levels and sperm count.

Indian Gooseberry

The Indian Gooseberry, frequently referred to as amla berries, contain high antioxidant properties, which protect cells. The quality and number of sperm may be increase by consuming alma berries on a regular basis.


One of the common ingredients in male fertility supplements is fenugreek. Using this herb can improve sperm count and motility as well as boost one’s sex drive. Consuming fenugreek seeds stimulates testosterone production levels.

Foods to Avoid for Male Fertility

A healthy lifestyle and diet to increase fertility go hand-in-hand with avoiding certain foods and bad habits. By reducing or cutting out the following foods and beverages, one may be able to stimulate sperm count.

High Caffeine

Foods and drinks high in caffeine content are associated with low levels of sperm count. Coffee, tea, energy drinks, and soda consumption should be reduced, if not avoided.


While soy is part of a healthy diet, the xenoestrogens compounds known as phytoestrogens can damage sperm. Avoid food and drinks with soy content such as tofu, tempeh, and soy-milk products.

High Fat Dairy

Dairy is important for our overall health but products containing high-fat content such as whole milk, certain cheeses, and yogurts can do more harm than good. Safeguard sperm count and motility with low-fat dairy or alternative milk products.

Processed Meat

For years we have been told processed foods containing “meat” such as hot dogs, bacon, and sausage are okay in moderation. When it comes to infertility, all deli and processed meats are off the table, literally. Protect sperm count with options such as chicken, lean pork and beef, and bison instead.

Excess Alcohol

Another popular item recommended to keep in moderation is alcohol. While an occasional glass of wine or beer may not affect sperm count, an excess amount can. Daily use of alcohol has been shown to lower sperm health and quantity.

Also Read: How Does Physical Activity Affect Sperm Quality?

ONE Fertility’s Male Infertility Assessment

At ONE Fertility Kitchener Waterloo, our goal is to help you and your partner work towards a successful conception. Our specialized care, treatment, and counselling services are designed with your individual needs in mind. Contact us today!


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