15 Foods to Increase Sperm Count, Production, and Motility

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Learn how to increase sperm count with food – because eating the right foods can help sperm production and motility. To improve your sperm count and health, you need to eat the right foods — which is what these fertility tips are all about.

Before the tips, a quip:

“It is a well-documented fact that guys will not ask for directions,” says Dave Berry. “This is a biological thing. This is why it takes several million sperm cells… to locate a female egg, despite the fact that the egg is, relative to them, the size of Wisconsin.”

It takes billions of sperm to help one little guy get to the egg. Healthy men should have millions of sperm per teaspoon of ejaculate.

If you’re worried about your sperm count and don’t think food will help, try FertilAid for Men. It’s the bestselling male fertility supplement on the market.

And here are five foods to increase sperm count, production, and motility…

Foods for Increasing Sperm Count and Sperm Health

If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods.

Red peppers, carrots, oatmeal, dried apricots

The vitamin A in these foods help grow healthy sperm. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

Asparagus, snow peas, cooked tomatoes, strawberries

 &nbspFertility and Pregnancy Resources

• How to Get Pregnant Naturally Within Two Months
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The vitamin C in these foods affect sperm motility and viability. Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

Turkey, eggs, seafood, oysters, pumpkin seeds

“Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

Leafy green veggies, avocados, beans, whole grains

Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.

If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test — such as the Sperm Check for Fertility (male sperm test).

Salmon, sardines, anchovies, walnuts

“DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!

Consider a sperm supplement for male infertility

Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

Goji berries

One of the primary culprits of low sperm production is overheating, which is why many doctors recommend goji berries. These bright-red berries contain powerful antioxidants that improve circulation, combat oxidative damage and keep temperature levels in the male reproductive organs at an optimal level. Many doctors and herbalists believe goji berries also improve overall stamina, mood and well-being, all of which are critical for a healthy and happy sex life.

Garlic

Mankind has been using garlic to treat everything from the common cold to cardiovascular disease for hundreds of years, and now we finally know that this fragrant bulb can also be used to boost sperm count. That’s because garlic contain high levels of allicin, an organosulfur compound that can create millions of hardy little swimmers by improving blood flow to your sexual organs. Just be careful how much you consume, or you may not be able to get within 10 feet of your girlfriend.

Ginseng

Asian men have been turning to ginseng for hundreds of years to improve their virility, and now scientists are finally beginning to follow their lead by investigating the medicinal properties of this fabled root. A study by the Southern Illinois University School of Medicine found that ginseng produced hormonal secretions in lab rats that led to enhanced libido and sexual performance. 

In another study, published in the Journal of Urology, 45 men with erectile dysfunction were administered ginseng for 16 weeks, and at the end of the trial, 60% claimed that ginseng improved their erections.

Pumpkin seeds

When it comes to foods that boost your sperm count, sometimes it helps to get a little seedy. A report published in the World Journal of Chemistry revealed that pumpkin seeds contain protective compounds called phytosterols, which can help shrink an enlarged prostate and improves testosterone production. 

These tasty little seeds are also loaded with omega-3 fatty acids that help improve blood flow to both of your heads.

Walnuts

If you want to improve your sperm count, you’d be nuts not to consider walnuts. These tasty tree droppings are overflowing with omega-3 fatty acids, which have been found to increase sperm count and sexual function by improving blood flow to the genitals. That’s not all. A new U.S. study found that eating seven walnuts a day can also lower your cholesterol and reduce your risk of coronary heart disease. 

"A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut," chemistry professor and study researcher Joe Vinson told The Independent. "But, unfortunately, people don't eat a lot of them."

Asparagus

One way of increasing your sperm count is by decreasing harmful free radicals in your body, which is why many doctors recommend a steady diet of asparagus. Known for its cleansing and healing properties, this miraculous green veggie contains a high concentration of vitamin C that protects sperm from oxidative damage and increases sperm volume and motility. 

In fact, the only downside to asparagus is that it will make your pee smell like you’ve just chugged a bottle of ammonia (nevertheless, it makes it onto our list of the top 10 foods that boost your sperm count).

Bananas

Everyone knows that an apple a day keeps the doctor away. But if you want to keep fertility specialists away, you should probably try adding bananas to your daily routine. That’s because this phallic fruit contains an enzyme called bromelain, which has been found to increase male libido and sex drive. 

Bananas are also an excellent source of vitamin B, which can help increase your stamina in the sack. 

Maca

Peruvians have sworn by the mystical powers of the maca plant for years, and now there’s finally scientific evidence to support their claims. Performing a 12-week double-blind placebo-controlled trial, researchers at the Universidad Peruana Cayetano Heredia found that men who were given 1,500 to 3,000 milligrams of maca extract a day experienced increased seminal volume, sperm count perejaculation and sperm motility. 

The trial subjects also reported a dramatic increase in sexual desire, which likely led to some very awkward moments at the lab whenever anyone had to bend over to pick up a fallen beaker.

Oysters

Looking to put a little extra lead in your pencil? You may want to try oysters. A fascinating new study conducted at Barry University in Miami found that these bivalve mollusks contain potent amino acids that help produce testosterone in males and progesterone in females. "Increased levels of those hormones in the blood means that you are more active sexually," said lead researcher George Fisher in theSydney Morning Herald. 

"These mollusks are aphrodisiacs. If the male is having difficulties, they should eat a lot of mussels or oysters." It would be shellfish not to.