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Healthy sperm aren’t always a given. Sometimes you need to put some effort into increasing your sperm count and overall quality improvement. So, let’s discuss about some foods and nutrients to increase sperm count and sperm quality.

Foods to increase Sperm: Zinc

Zinc is an important nutrient for male fertility. It is necessary for the production of testosterone and the maintenance of healthy sperm. 

Some research suggests that low zinc levels or deficiency may contribute to low testosterone levels, poor sperm quality, and an increased risk of male infertility. 

Supplementation with zinc has been shown to increase testosterone levels and sperm count in men who are deficient in this mineral. 

Good food sources of zinc include animal products like meat, fish, eggs, and shellfish, as well as legumes like chickpeas, lentils, and beans. Nuts and seeds like squash, pumpkin, hemp, and sesame seeds also contain zinc.

D-aspartic acid supplements:

You can consider is D-aspartic acid supplements. It may increase testosterone level and sperm count.

A study found that infertile men who took 2.7 grams of D-aspartic acid (D-AA) daily for three months experienced an increase in testosterone levels by 30-60% and an improvement in sperm count and motility by 60-100%. 

While these results are promising, more research is needed to fully understand the potential risks and benefits of using D-AA supplements over the long term.

Foods that are high in D-aspartic acid are:

  • Chicken breast and beaf
  • nectarines
  • oysters
  • eggs
  • asparagus
  • avocados

Getting enough Vitamin C:

It is important to get enough Vitamin C.

Vitamin C is an antioxidant which reduces the oxidative stress in our body. In simple words it reduces the harmful toxic chemicals in our body which is very important for sperm health and sperm quality.

A study found that infertile men who took 1,000 mg vitamin C supplements twice daily for up to two months experienced a 92% increase in sperm motility and a greater than 100% increase in sperm count. 

The supplements also reduced the percentage of deformed sperm cells by 55%. These results suggest that vitamin C may be beneficial for improving male fertility.

Vitamin C also significantly improved sperm count and motility

Foods high in vitamin C includes:

  • Acerola cherries
  • Rose hips
  • Chili peppers
  • Guavas
  • Blackcurrants
  • Mustard spinach
  • Kale
  • Kiwis
  • Lemons and oranges

Consider ashwagandha:

You can consider ashwagandha also. S ancient times Indians are using this medicinal herb.

Studies suggest that ashwagandha may improve sperm counts, sperm motility, antioxidant status, and testosterone levels

There is some evidence to suggest that ashwagandha, an herb commonly used in Ayurvedic medicine, may improve sperm count, sperm motility, antioxidant status, and testosterone levels in men.

One study in men with low sperm cell counts showed that taking 675 mg of ashwagandha root extract per day for 3 months increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%

Foods to increase Sperm: Walnuts

Walnuts are a good source of nutrients like folate, B6, zinc, selenium, and omega-3 fatty acids which are very important for the development of healthy motile sperm. Arginine in walnuts increase semen volume.

Additionally, walnuts are rich in antioxidants, which may help protect against toxins in the bloodstream. These nutrients may improve the motility, shape, and size of sperm.

Get enough vitamin D:

Vitamin D is also important for male and female fertility. Vitamin D may boost testosterone levels.

Taking 3,000 IU of vitamin D3 every day for 1 year may increase testosterone levels by around 25%

It also improves sperm motility.


Selenium (Se) is a mineral that plays a role in reproductive functions, including testosterone metabolism. It is also a component of selenoprotein, a protein found in the sperm capsule. Some research suggests that selenium may improve sperm motility.

But remember, too much of selenium is toxic for our body. The daily recommended dose is 60-70mcg

Now the best natural sources of selenium are

  • Brazil nuts
  • Fish like yellowfin tuna, sardines, oysters, clams, halibut, shrimp, salmon, and crab
  • Beef, pork, turkey and chicken

You can also consider cottage cheese, eggs, brown rice, sunflower seeds, mushroom and oatmeal

Dark chocolate:

Enjoy a couple squares of dark chocolate to increase your sperm count. Treat yourself to 30 to 60 grams of dark chocolate each day as a dessert or snack. Dark chocolate contains arginine, an amino acid that’s been proven to double sperm count and semen volume

But don’t go overboard! Putting on extra weight can cause hormonal imbalances that lower your sperm count

Try tribulus terrestris:

Tribulus terrestris, also known as puncture vine, is an herb that is sometimes used to improve male fertility. While it does not directly increase testosterone levels, some research suggests that it may enhance the effects of testosterone on libido.

That means it is helpful for erectile dysfunction.

It is important to note that more research is needed to fully understand the potential effects of tribulus terrestris on male fertility.

Try fenugreek supplements:

Fenugreek also known as Methi also helpful to increase testosterone level, sperm count, frequency of sexual activity and improve erectile dysfunction. Several observational studies strongly support these benefits.

But keep in mind that all of these studies examined fenugreek extracts. It’s unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective as fenugreek extracts

A few studies indicate that a low intake of folate may impair semen quality. So make sure that you are taking sufficient amount of Folate, vitamin D and Vitamin C

Now last but not the least manage your stress, sleep well, eat a healthy diet and exercise daily. It will improve the overall scenario.

Foods to increase Sperm: Takeaway

Don’t be judgemental about semen volume. Sperm makes up only 5% of the semen.

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