Top Foods That Increase Sperm Count and Motility

Are you looking for ways to increase your sperm count and help improve your fertility? If so, the best way can be to take a look at the foods you eat. These foods can play a significant role in boosting your fertility levels. Eating certain types of food not only improves overall health but also increases sperm count and motility.  This post will look at possible foods that can help increase sperm count.

From whole grains to leafy greens, there are plenty of nutritious options that can help improve male fertility.  We will also discuss some lifestyle changes that can further boost a low sperm count and potentially improve male infertility. So if you want to give yourself an extra edge in improving your chances of conception, read on!

This article does not give medical advice.  Always consult with your fertility clinic or fertility experts with any questions or concerns you may have.

What Makes Good Sperm?

Sperm count and motility are two critical factors that influence fertility. For successful conception, you need to have enough sperm with good motility and morphology. Morphology is otherwise known as the shape of the sperm. If semen volume has fewer than 15 million sperm per milliliter or if more than 40% are defective, then it is considered low. A semen analysis can determine if your sperm count and motility are within a normal range.

Sperm that are not properly shaped can cause problems in fertilization. Poor motility, where sperm cannot swim effectively, can also be a cause of infertility. High levels of stress, smoking, drinking alcohol, exposure to environmental toxins or radiation and certain medications can all negatively affect the quantity and quality of your sperm.  Chromosomal abnormalities can also be caused by age-related factors and other lifestyle choices. 

Certain vitamins are essential for maintaining proper sperm health and production. Vitamins C, D, E, B12, and folic acid are some of the most important for male fertility. Vitamin C plays a vital role sperm motility and strengthens sperm cells. Vitamin D is essential for healthy testosterone levels. Vitamin E increases blood flow to the testicles and can also protect against oxidative damage.

D-aspartic acid, a natural amino acid found in fruit and vegetables has also been linked with increased sperm production. Foods that contain this include spinach, broccoli, nuts, and some dairy products.

L-Arginine HCL, another natural amino acid found in nuts and seeds has been linked with improved sperm motility. Zinc is also an important mineral for male fertility as it helps produce healthy sperm cells and increases testosterone levels. Foods that are high in zinc include oysters, shellfish, beef, pork, legumes and nuts.

Polyunsaturated fats are also necessary for optimal sperm health. These healthy fats can be found in fish, olive oil, flaxseed and nuts.

Overall, there are a wide variety of vitamins that can be beneficial for increasing sperm count and improving male fertility. Eating a variety of nutritious whole foods is the best approach to maximize your chances of conception. These changes take time but if you make an effort to incorporate them  into your daily diet, you are likely to see improved fertility.

A glass jar is full of layers of different healthy foods.  A hand holds some seeds above the jar.  A wooden spoon lays next to the jar.

Foods That Increase Sperm Count

The specific foods we eat play an important role in both fertility and in overall health.  Eating a balanced and healthy diet is important for boosting both the quality and volume of sperm. 

Here are some of the best foods that may help increase sperm health:

Whole Grains: Whole grains such as oats, brown rice, and barley contain fiber which helps improve digestion and boosts overall health. They also provide essential vitamins and minerals like folate, vitamin B-12, zinc, and magnesium, all of which are important for male fertility.

Nuts and Seeds: Nuts such as almonds, walnuts, and macadamia are packed with healthy fats that can help improve sperm count. Seeds like pumpkin, chia, sesame, and flaxseeds are also great sources of essential fatty acids that increase fertility in men. Sunflower seeds are rich in selenium, which is important for sperm production. Brazil nuts are particularly high in selenium, so make sure you include them in your diet.

Dark Chocolate:  Dark chocolate contains high amounts of antioxidants which can help improve sperm motility and count. 

Fruits: Fruits like blueberries, apples, oranges, papayas, strawberries and kiwis are rich in antioxidant properties and other nutrients that help improve fertility. Citrus fruits contain vitamin C, a potent antioxidant that helps protect sperm cells from free radicals.

Leafy Greens: Green leafy vegetables such as spinach, kale, and collard greens are rich in folate, which is important for male fertility. These leafy vegetables also contain lutein, an antioxidant that helps promote healthier sperm production.  They also contain high levels of antioxidants and vitamins A, C, E and K that help improve sperm motility. 

Soy Products:  Soy products such as tofu, soy milk, and tempeh contain high amounts of isoflavones which can help improve sperm count. 

Oysters: Oysters are a rich source of zinc, an essential mineral that helps promote healthy sperm production.  It is important to note that some studies suggest that too much zinc can impair fertility so it is important to stick to the recommended daily allowance. 

Maca Root:  Maca root is a potent superfood that has been used for centuries to increase fertility in both men and women. Some studies have shown that consuming maca root can help boost sperm count and motility, as well as testosterone levels.

Goji Berries:  Goji berries are packed with vitamins and minerals that can help improve sperm health. They also contain antioxidants which protect the sperm cells from oxidative stress. 

Garlic: Garlic is considered a natural aphrodisiac and is known to increase semen quality. Eating garlic raw or cooked on a regular basis can improve sperm quality significantly.

Olive Oil:  Olive oil contains healthy fatty acids, which can help improve the overall health of the male reproductive system. 

Dairy Products:  Dairy products such as yogurt, cheese, and milk are rich in zinc and calcium which are essential for healthy sperm production. High-fat dairy products like cream and butter can also improve sperm quality. Whole milk is particularly rich in these nutrients, including high vitamin D levels.

Overall, making dietary changes is the easiest and most cost-effective way to increase sperm count and motility in men. Eating a balanced diet with plenty of fruits, vegetables, whole grains, nuts, seeds, dairy products, and healthy fats can help optimize fertility and improve overall health. 

A pile of whole almonds sits on a white surface. A hand holds an almond above the pile.

Foods That Can Affect The Quality of Sperm

There are many healthy foods you can eat to help promote the production of healthy sperm.  However, there are some things you should avoid as well.  

Here are some foods that can have negative effects on sperm health:

Processed Foods: Processed and fast food contain high levels of saturated fats and trans fats which can lower fertility in men. Try to avoid processed meats, like hot dogs, fried snacks, and other processed foods as much as possible.

Alcohol: Excessive alcohol consumption is known to reduce fertility and sperm count. Try to limit your alcohol intake and always drink in moderation. 

Caffeine: Caffeine can interfere with the production of healthy sperm, so try to limit your intake of coffee, energy drinks, and other caffeinated beverages. 

Red Meat: Too much read meat can also interfere with healthy sperm production. Try to limit your intake of red meat and opt for leaner proteins like poultry, fish, and beans instead. 

Sugar: Eating too much sugar can impair fertility in men. Make sure to reduce your consumption of sugary snacks and processed foods that are high in added sugars. 

Recreational Drugs:  Recreational drugs can have a serious impact on sperm count and motility. Avoid using these drugs as they can reduce your fertility levels. 

Lifestyle Changes To Improve Sperm Count

In addition to eating a balanced diet, there are also some healthy lifestyle changes that can help lead to higher sperm counts and better motility.  Here are some tips:

Reduce Stress: High levels of stress can affect hormone production which in turn can reduce sperm quality and contribute to some fertility issues.  You can help keep your stress levels in check by engaging in activities like yoga, meditation, and exercise.

Quit Smoking: Cigarette smoking is linked to an increased risk of infertility in men. It is important to quit smoking as soon as possible if you want to improve your fertility levels.

Regular Exercise: Regular exercise helps reduce stress, improve blood flow and blood circulation, and can improve sperm count.  Testosterone levels are also known to increase with exercise, which helps improve sperm quality. Aim for at least 30 minutes of moderate exercise a day.

Avoid Hot Tubs and Saunas: Exposure to heat sources such as hot tubs, saunas, or heat therapy can lead to lower sperm counts. Try to avoid these activities if you are trying to conceive. 

Get Enough Sleep: Lack of sleep can interfere with hormone production and thus have an impact on fertility levels.  Aim for 7-8 hours of sleep every night.

Environmental Toxins:  Exposure to certain environmental toxins such as pesticides, heavy metals, and industrial chemicals can hinder sperm development. Try to limit your exposure to these substances as much as possible.  

Supplements: There are some supplements that may have a positive affect on male fertility.   Supplements such as vitamin C, zinc, and selenium can help improve sperm count and motility. Vitamin C supplements can also help to protect sperm cells from oxidative damage. Coenzyme Q is another supplement that some studies have suggested can help improve male fertility.  

Withania somnifera, a native Indian herb that is a powerful antioxidant, has been observed to help improve sperm count and motility. This herb can also help reduce stress levels which may further have a positive effect on fertility.  It is best to consult with your doctor before taking any supplements.

By following these tips and making sure you eat a balanced diet rich in fertility foods, you can help increase your chances of conception.  

A man is in a gym holding a weight.  He is doing a weighted exercise.

Eating a healthy diet, exercising regularly, and reducing stress are all important steps to take if you want to improve your fertility levels. There are certain foods that can help promote the production of healthy sperm such as pumpkin seeds, dark chocolate, leafy greens, soy products, oysters, maca root and goji berries. On the other hand there are also some things you should avoid like processed food, alcohol, caffeine, and recreational drugs. Additionally lifestyle changes such as quitting smoking, getting enough sleep and regular exercise can be beneficial in improving male fertility. With these tips in mind hopefully more couples will now be able to achieve their dream of starting a family!

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