Foods That Increase Your Sperm Count

The Mayo Clinic states that a common cause of male infertility is a low sperm count. A normal sperm concentration is approximately 20 million/ml of semen. A count of 10 million/ml of semen or less indicates a low sperm concentration. The good news is that nutrition can play a significant role in increasing your sperm count. It is possible that with a healthy diet you can improve your sperm quantity and quality. Foods that contain zinc, whole grains, vitamin E, vitamin A, vitamin C, omega-3 fatty acids and water can help you increase your sperm count and improve your fertility.


Oysters contain elevated levels of zinc, which is essential for increasing sperm production. Oysters also have the ability to act as an aphrodisiac increasing sexual desire. According to the Increase Ejaculate Volume website, zinc is a trace mineral that highly affects the health of your sperm. It plays a vital role in maintaining your sperm count, sperm motility and a high percentage of live sperm in the semen. Men lose a large amount of zinc when they ejaculate, so it is important to replenish the body with foods rich in zinc. A deficiency in zinc can lead to decreased sperm production and infertility in men. Other foods that are rich in zinc include lamb, turkey and pumpkin seeds.


According to Modern Mom, spinach contains a high level of folic acid. When eaten in conjunction with foods high in vitamin C to help absorption, spinach helps to increase overall sperm health, production and motility. Folic acid can also protect men from producing abnormal sperm. A deficiency in folic acid can cause sperm damage and lower a male’s sperm count. Some other foods that contain folic acid are oranges, liver, cereal and bread.


Eggs are high in vitamin E and can help increase sperm count. The Fertility Shop states that vitamin E is essential for fertility and reproduction. Low vitamin E levels can cause a decline in the formation of key sex hormones and enzymes responsible for sperm production. Some additional foods that contain vitamin E are nuts, seeds and avocados.


Broccoli contains a high amount of vitamin A, which increases male fertility, according to Quips and Tips for Couples Coping with Infertility. Eating foods rich in vitamin A can increase sperm count, production and motility. Sluggish sperm caused by a deficiency in vitamin A can lower fertility. Other foods that contain a healthy amount of vitamin A are red peppers, carrots and collard greens.


Oranges contain a high amount of the antioxidant vitamin C, which is important for preventing low sperm count. Modern Mom states that vitamin C helps your body absorb folic acid, increase sperm production and counteract sperm damage. Men who are deficient in vitamin C have a higher chance of sperm sticking together to cause a decrease in sperm motility. Other foods rich in vitamin C include asparagus, grapefruits and strawberries.


Salmon contains omega-3 fatty acids, which help to improve blood flow to the genitals and increase sexual function, per Quips and Tips for Couples Coping with Infertility. The Male Fertility Resource states that omega-3 fatty acids create the chemicals that are vital for sperm production. Men who are deficient in omega-3 fatty acids do not produce enough viable semen to support conception. Other foods that are rich in omega-3 fatty acids are sardines, walnuts and arugula.

Brazil Nuts

Brazil nuts contain elevated amounts of the nutrient selenium, which is necessary for the development of normal sperm, sperm production and sperm motility. The Fertility Shop states that selenium helps to prevent oxidation of the sperm cell, thus aiding in maintaining sperm cell integrity. A diet low in selenium can be a cause of male infertility. Other good sources of selenium can be found in beef, liver and turkey.

About this Author

Dr. R.Y. Langham was a senior writer for “The Herald” magazine from 1996-1999. She holds a Bachelor of Arts from Fisk University in English, a master’s degree from Trevecca Nazarene University in marriage and family therapy and a doctorate from Capella University in family psychology. Her dissertation on child sexual abuse was published by ProQuest in 2007.