10 Best Foods to Increase Sperm Count & Improve Male Fertility Naturally

Reviewed by Dr. Anuradha Tamaria ,

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Last updated: August 21, 2025

Synopsis

This article explores ten nutrient-rich foods scientifically linked to improving male fertility by naturally increasing sperm count and quality. From well-known superfoods like walnuts and spinach to fertility-boosting options like dark chocolate, eggs, and bananas, each food is accompanied by a brief explanation of its benefits and how it supports sperm health. The article also provides practical tips for incorporating these foods into a balanced diet and emphasises the role of overall lifestyle in boosting fertility. Ideal for people seeking natural ways to enhance their reproductive potential, the article offers both nutritional insight and actionable advice.

Introduction

The big three of male fertility are sperm count, quality, and motility. But the truth is that not a lot of people know that what you can eat can have a serious impact on them. Your diet can either boost or sabotage your chances of conception. The good news is that with a few simple additions to your diet, you can improve your sperm count naturally.

Let’s walk through the best foods to increase sperm count.

How Diet Affects Sperm Health

Your body makes sperm constantly, and just like any other process, it needs the right fuel. Here’s how what you eat can make a difference and increase male fertility:

Nutrients like zinc, vitamins C, D, E, folate, and omega-3s help build stronger, faster, and increase sperm production.
Antioxidants fight oxidative stress, one of the biggest threats to healthy sperm.
Eating too much sugar, trans fats, and processed food? It’s like sending your sperm to war with no armour. This can bring down your sperm quality and quantity.

The sperm's health starts with your plate. Choose wisely, and your body will thank you.

Best Foods to Increase Sperm Count Naturally

Incorporating these nutrient-rich foods into your diet can naturally boost sperm count and improve overall fertility health. Here's a look at the top 10 foods that can make a difference:

Eggs
Walnuts
Spinach
Bananas
Pumpkin Seeds
Dark Chocolate
Garlic
Ashwagandha
Pomegranate
Fenugreek Seeds

In this guide, we explore the top foods scientifically proven to help increase sperm count, improve motility, and support overall male fertility.

1. Eggs

Let’s start with the protein-packed powerhouses that are rich in vitamin E. Since it helps protect the sperm from damage and keeps them swimming strong, it increases the chances of fertilisation.

2. Walnuts

If you are someone who loves to snack, walnuts might be a good choice for you. Loaded with omega-3 fatty acids, they improve your sperm’s count, vitality, and movement.

3. Spinach

Spinach is full of folate (vitamin B9), which aids in the production of sperm and prevents abnormalities.

4. Bananas

Bananas contain bromelain, an enzyme that helps regulate sex hormones. With vitamins B1 and C for extra energy and stamina, bananas are like nature’s pre-game boost.

5. Pumpkin Seeds

Small but mighty, pumpkin seeds are packed with zinc, a key mineral for testosterone and sperm production.

6. Dark Chocolate

Yes, chocolate has made it to the list! But not just any chocolate, dark chocolates alone. Dark chocolate is rich in L-arginine, an amino acid that may improve sperm motility and volume. However, it is important to keep its consumption in moderation.

7. Garlic

Garlic does more than spice up your food. It boosts blood circulation (thanks to allicin) and provides selenium, which helps in the creation of healthy, functional sperm.

8. Ashwagandha

Ashwagandha is a testosterone-boosting all-star that improves sperm count and motility. It can help men with fertility issues.

9. Pomegranate

Not only is pomegranate rich and juicy, but it is also full of antioxidants that reduce sperm-damaging oxidative stress.

10. Fenugreek Seeds

These tiny seeds are often found in male fertility supplements. It can increase testosterone, boost libido, and support better semen quality.

Tips to Support Sperm Health Along with Diet

Sperm health foods do play an important role, but they’re not the whole story. Here’s how you can take care of your reproductive health from every angle:

Drink enough water to keep your body and semen hydrated
Stay at a healthy weight, as obesity can lower testosterone
Avoid alcohol, cigarettes, and recreational drugs
Skip hot tubs and tight underwear. Heat can reduce sperm production
Sleep well and keep stress levels in check
Exercise regularly, but don’t go overboard (overtraining can backfire)

Conclusion

Fueling your body with the right foods helps you stay healthy and makes a big difference in your fertility. The right fertility-boosting foods for men can protect sperm, improve mobility, and boost testosterone levels.

However, it is important to note that a diet isn’t like a magic fix for everything. If you and your partner have been trying to conceive without success for a while, it might be time to meet a fertility specialist. Even one consultation can help clear a lot of doubts about the next best step for you.

Read more about - How to increase your sperm count

Introduction
How Diet Affects Sperm Health
Best Foods to Increase Sperm Count Naturally
Tips to Support Sperm Health Along with Diet
Conclusion

Common Questions Asked

What are Oligospermia and Azoospermia?

Oligospermia means low sperm count. Azoospermia means there’s no sperm at all in your semen. Both can affect fertility.

How Do I Know Sitting at Home If My Sperm are Healthy?

There are at-home sperm test kits that check count and motility, but for a full picture, a lab test is best.

What is a Good Age to Freeze Sperm?

The early 20s to mid-30s is ideal, when sperm is generally at its healthiest.

How Successful is Sperm Freezing?

Very! Sperm can be frozen for years and still result in a successful pregnancy. Quality at the time of freezing matters the most.

How To Check Low Sperm Count at Home?

There are home kits available for you to check your sperm count. However, these only give you a rough estimate. You need a professional semen analysis to get reliable results.