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Birla Fertility & IVF

Foods to Increase Sperm Count

  • Published on July 29, 2022
Foods to Increase Sperm Count

Male fertility plays an important role in a couple’s ability to conceive. In fact, it is as important as female fertility. Male fertility is determined by sperm count and the motility of the sperm.

Sperm count plays an important role in male fertility. Simply put, the more sperm you produce, the more chances you have of creating a healthy and potent sperm that will be capable of fertilise an egg.   

Problems like low sperm count require medical attention. Even undergoing fertility treatment can help men overcome this problem. Apart from this one can also create a diet that compliments the treatment, and includes foods and nutrients or supplements that are known to help increase sperm count. Healthydietary habits have been found to improve the quality and number of sperms over a period of time. 

Different kinds of foods for healthy sperm can be included in your daily diet. These foods must contain natural nutrients that can trigger sperm production and make them stronger and thicker.

Let’s discuss a few of them and their benefits:



For sperm increase, food habits are instrumental. Consuming seafood like fish and shell fish that are rich in omega-3 fatty acids helps improve semen quality and fertility. Omega-3 fatty acids help improve the semen quality in men who are undergoing any kind of fertility treatment.

Omega-3 fatty acids play an important role in the formation of sperm cells. Regular dietary intake of omega acids not only helps improve sperm motility but also helps increase sperm count. So next time try to incorporate them into your meals to boost the chances of increasing your sperm count.

Fatty fish like mackerel, tuna, salmon, and sardines are particularly rich in omega fatty acids, as is cod liver oil. Salmon and sardine fishes are particularly rich in Vitamin B12 and aspartic acid, which also have a positive impact on sperm motility.  These fatty fish are important foods to increase male fertility.



Walnuts contain omega-3 fatty acids that form an important component of foods to increase sperm count just like seafood. They also contain folic acid, so they are ideal foods for male fertility and good sperm quality.

Folic acid (also called folate) has been found to increase the sperm count in men facing fertility issues as well as in fertile men . This is a favoured alternative for vegans and vegetarians.

Fruits and vegetables

Fruits & Vegetables

We cannot discuss foods to increase sperm count without mentioning fruits and vegetables! Fruits and veggies are rich in antioxidants like Vitamin C and ingredients like Coenzyme Q10.

Coenzyme Q10 is an antioxidant that helps safeguard cells from free-radical damage and is present in recommended foods for male fertility. It has been found to positively affect sperm quality and boost sperm concentration . It is found in vegetables like spinach, cauliflower, broccoli, and fruits like oranges and strawberries .

Juices can also do the trick. Guava juice and orange juice are rich in antioxidants like Vitamin C, hence worth considering as an alternative for juice to increase sperm count.

Add Spinach & Tomato juices to the list, as these are wonderful sources of folic acid, and nutrients like zinc, Vitamin C, E & K. Tomato juice particularly includes lycopene which helps boost sperm motility.

Other fruits and vegetables may also contain lycopene, such as watermelons, guava, red capsicum, and carrots. Stock up your kitchen with these fruits and vegetables to ensure a healthy daily intake for healthy sperm production.

Zinc has been instrumental in increasing the total normal sperm count in men. and therefore considered the best nutrient in the list of foods for male fertility. Certain fruits (like apples) and vegetables (like beans) contain zinc, so do include more of them in your diet.

Whole grains, legumes, nuts, seeds, and olive oil

Whole grains, nuts seeds & olive oil

For sperm increase, other food groups can also be explored. For example: whole grains such as whole wheat bread & millets are highly recommended. Legumes like the different kinds of pulses (daals), beans and sprouts are also recommended as rich sources of folic acid.

Another food group that gives a power booster of antioxidants, vitamins and essential fats include: Seeds (eg: Flaxseed or alsi, pumpkin & sunflower seeds) and Olive oil. These are natural sources of Vitamin E  and come loaded with antioxidants & Vitamin C, which naturally improves the quality and number of sperms in men.

Poultry, dairy products, and meat

Poultry & dairy products

The list of food to increase sperm count cannot skip poultry, dairy products, and meat.

Eggs contain amino acids like D-aspartic acid, as do dairy products like cheese and paneer . Paneer also supplies the required amino acids that boost testosterone levels in men.

D-aspartic acid has been found to increase sperm motility and lead to an increased number of sperms. Eggs are another good source of zinc which as mentioned before is the star nutrient in foods for healthy sperm.

L-arginine is an amino acid that is helpful for sperm function and health. It is present in poultry like chicken and eggs, dairy products like cheese, yoghurt and milk, and red meat.  Therefore an ideal choice in foods for male fertility.

Foods to avoid

For sperm increase, food can be beneficial. However, the food you consume can also harm sperm count and sperm quality. Avoiding these foods will help keep your sperm healthy, strong and improve your sperm count.


Soy and soy products can be detrimental for sperm production due to the presence of compounds called phytoestrogens. Increased consumption can reduce sperm concentration.


Consuming alcohol beyond moderate quantities can impact male fertility, affecting overall sperm health.

Processed Meat

Processed meat should be avoided as much as possible if you suffer from low sperm count. These include sausages, chicken nuggets, processed meat patties, packaged kebabs , cutlets, salami, bacon, etc. It might end up affecting the sperm’s ability to fertilise an egg.

Trans Fats

Trans fats are saturated fatty acids that are usually the product of industrial processes. They are known to be the primary cause of obesity, heart disease as well as reduced sperm count and concentration.

Go easy on fried foods like pizzas, street food like samosas and pakoras, baked foods like cakes, pastries and puffs, and packaged biscuits that contain trans fats. This list also includes sweets like gulab jamun, jalebis, laddoos, etc., and must be consumed in limited quantities.


From vegetables, to fruits, nuts, poultry, meat, dairy and grains, there is no dearth of options when you want to tweak your diet with food to increase sperm count.

Additionally while you are undergoing fertility treatments it is always advisable to consult with your fertility expert, gynaecologist and dietician for the best diet to compliment the treatment. Often the smallest changes can bring about a big change in outcomes.

Male fertility is often overlooked and the taboo around it makes people keep their concerns under wraps. It always helps to find an open judgement free environment where they can seek support and consultation to sort out their concerns. The compassionate team of experts at Birla Fertility & IVF always step up to the task of providing the best fertility consultation and treatment to patients. Visit or book an appointment .


Which foods make sperm thicker and stronger?

Foods containing D-aspartic acid, Vitamin D, and Zinc can contribute to improving the quality of sperm and making it thicker in texture and stronger in consistency. You can also consume fruits and vegetables that are rich in antioxidants and Vitamin C. Foods that contain antioxidants, Vitamin C, and healthy fats (polyunsaturated fats) are also good for stronger, thicker sperm.

How can I increase my sperm count fast?

Eating healthy food will contribute to improving your sperm count. Apart from that, you can also take supplements like Vitamin C, Vitamin B12, Vitamin D, Folate, Coenzyme Q10, and Omega-3 fatty acids. Foods that contain these ingredients are the best food for sperm recovery. If you drink alcohol beyond moderate quantities or if you smoke regularly, then quitting these habits will also show a quick increase in sperm count.

Which fruits help produce sperm faster?

Fruits are some of the best foods to increase male fertility. Some fruits that can help produce sperm faster are guavas, avocados, oranges, pomegranates, bananas, and tomatoes. 


Written by:
Dr. Anjali Chauhan

Dr. Anjali Chauhan

Dr. Anjali Chauhan is a fertility specialist with over 6 years of experience and has performed more than 100+ IVF cycles. She specializes in laparoscopy, hysteroscopy, and minimally invasive surgeries for complex infertility cases.
Preet Vihar, Delhi

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