What Should Men Eat To Increase Sperm Count?

sperm count

Diet plays a crucial role in every aspect of human health, including fertility. For men, certain foods and dietary patterns can specifically influence sperm count and overall reproductive health. This article explores the key dietary recommendations for men looking to enhance their sperm production, backed by scientific research.

Importance of Diet in Male Fertility

Nutrition significantly impacts sperm quantity and quality. A well-balanced diet rich in specific nutrients can improve sperm production, enhance sperm function, and reduce oxidative stress, which can damage sperm at a cellular level.

Nutrients Vital for Sperm Health

  • Antioxidants: Protect sperm from cellular damage and improve quality.
  • Zinc: Essential for testosterone production and sperm development.
  • Folate: Linked to sperm density and health.
  • Omega-3 fatty acids: Improve sperm membrane fluidity and function.

Foods to Boost Sperm Count

Incorporating a variety of nutrient-rich foods into the diet can help increase sperm count. Here are some of the most effective foods known for this purpose:

Fruits and Vegetables

  • Citrus Fruits: Oranges, lemons, and grapefruit contain vitamin C, which is known for its antioxidant properties and its role in preventing sperm agglutination (sticking together).
  • Leafy Greens: Spinach, kale, and Swiss chard are rich in folate, which is crucial for sperm production.
  • Berries: Strawberries, blueberries, and raspberries are packed with antioxidants like vitamin C and quercetin, which help protect sperm from oxidative stress.


  • Fish: Especially salmon and mackerel, which are high in omega-3 fatty acids that enhance sperm count and motility.
  • Eggs: Provide a good balance of protein and nutrients like vitamin E and omega-3, which are vital for sperm health.
  • Pumpkin Seeds: A great source of zinc, which is essential for sperm quality and testosterone levels.

Whole Grains

  • Quinoa and Oats: Rich in B vitamins and fiber, supporting overall sperm health.
  • Barley: Contains selenium, which helps prevent sperm abnormalities and enhances motility.

Lifestyle and Dietary Adjustments for Better Sperm Health

Aside from specific foods, general dietary patterns and lifestyle choices also significantly impact sperm count and fertility.

Recommended Dietary Patterns

  • Mediterranean Diet: Rich in whole grains, fruits, vegetables, legumes, nuts, and seeds, and includes moderate amounts of fish and poultry. This diet is linked to better sperm quality.
  • Limited Processed Foods: Reducing intake of processed meats, trans fats, and soy-based products can improve sperm count.

Lifestyle Considerations

  • Hydration: Staying well-hydrated is essential for maintaining healthy seminal fluid.
  • Alcohol Reduction: Excessive alcohol consumption can negatively affect sperm production and quality.
  • Regular Exercise: Helps maintain a healthy weight and reduce stress, both of which can benefit sperm health.


Improving diet is a practical approach for men who want to increase their sperm count. By focusing on nutrient-dense foods and adopting a healthy lifestyle, men can enhance their fertility. While diet alone may not solve all fertility issues, it is a beneficial and accessible strategy that can significantly impact sperm health.