13 Best Foods for Better Sperm Count and Motility

Struggling with fertility can be frustrating, and many men do not realise that their diet plays a critical role in sperm health. Poor nutrition, inflammation, and oxidative stress can significantly impact sperm count and motility, reducing the chances of conception.

The good news? Making dietary changes can improve sperm quality naturally. If you are wondering what to eat for more sperm production, this guide will help you understand the best food for sperm recovery and fertility.

Below, we will explore foods that increase sperm count, boost motility, and support overall male reproductive health.

1. Oily fish: The best source of omega-3s for sperm health

Oily fish like salmon, sardines, mackerel, herring, and anchovies are some of the best foods for testicular health due to their high omega-3 content.

How oily fish support sperm health

• Enhanced sperm quality – Research shows that omega-3 fatty acids improve sperm count, motility, and morphology.
• Reduced inflammation – Chronic inflammation affects sperm production. Omega-3s protect sperm DNA from oxidative damage.
• Improved blood circulation – Better circulation means more nutrients and oxygen reach the testes, enhancing sperm production.
• DHA and EPA benefits – These essential fatty acids play a crucial role in sperm cell membrane fluidity, making it easier for sperm to move and fertilise an egg.
• Better testosterone levels – Omega-3 fatty acids also support healthy hormone production, which is essential for maintaining optimal sperm function.

2. Brazil nuts: A selenium-rich superfood for sperm production

Brazil nuts are one of the best foods for higher sperm count due to their high selenium content.

How Brazil nuts support sperm health

• Selenium for sperm motility – Selenium is essential for healthy sperm movement. Studies show that selenium supplementation improves motility and overall sperm quality.
• Zinc for sperm production – Zinc plays a key role in testosterone levels and sperm production.
• Antioxidant protection – Vitamin E in Brazil nuts reduces sperm DNA damage and fragmentation.
• Hormonal balance – Selenium and zinc together help regulate hormone levels, crucial for healthy sperm production.
• Improved sperm morphology – The nutrients in Brazil nuts help sperm maintain a healthy shape, which is crucial for successful fertilisation.

3. Citrus fruits: A vitamin C powerhouse for sperm protection

Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C, which is crucial for sperm health.

How citrus fruits support sperm health

• Antioxidant boost – Vitamin C reduces oxidative stress, preventing sperm DNA damage.
• Improved sperm motility – Research indicates that vitamin C supplementation can improve sperm movement and quality.
• Stronger sperm structure – Vitamin C enhances sperm morphology, ensuring better fertilisation potential.
• Collagen production – Vitamin C supports the production of collagen, which is essential for maintaining the structure of reproductive tissues.
• Enhanced immune function – A strong immune system protects against infections that could negatively impact sperm health.

4. Probiotic-rich foods: Gut health and sperm function connection

Probiotic foods like yoghurt, kefir, kimchi, sauerkraut, and miso help maintain a balanced microbiome, essential for sperm health.

How probiotics support sperm health

• Gut health and fertility – An imbalanced gut microbiome can lead to inflammation, negatively affecting sperm quality.
• Lactobacillus for sperm health – Studies suggest that probiotic-rich diets improve sperm concentration and motility.
• Hormonal balance – Probiotics support testosterone levels, which are crucial for sperm production.
• Microbiome and sperm health – A healthy gut microbiome reduces inflammation, which in turn supports optimal sperm development.
• Reduced oxidative stress – Beneficial bacteria help neutralise free radicals, protecting sperm from damage.

5. Grass-fed beef: A nutrient-dense option for sperm enhancement

Grass-fed beef is a powerhouse of nutrients essential for male fertility, making it one of the best foods for sperm production.

How grass-fed beef supports sperm health

• Zinc for sperm volume – Zinc plays a key role in sperm production and motility.
• Carnitine for sperm motility – Carnitine improves sperm shape and function.
• Vitamin B12 for sperm health – B12 supports sperm DNA integrity and overall reproductive health.
• Coenzyme Q10 benefits – CoQ10, found in beef, has been linked to improved sperm motility and antioxidant protection.
• Better testosterone levels – Grass-fed beef contains vital amino acids that support testosterone production, further enhancing sperm quality.

6. Eggs: A powerhouse of vitamin D and choline for sperm development

Eggs contain essential nutrients like vitamin D and choline, which play a crucial role in sperm production and quality.

How eggs support sperm health

• Vitamin D and testosterone levels – Higher vitamin D levels are linked to improved sperm motility and testosterone production.
• Choline for sperm cell membranes – Choline supports cell structure and function, enhancing sperm integrity.
• Protein for sperm formation – Eggs provide high-quality protein, essential for sperm development and maturation.

7. Walnuts: A rich source of omega-3s and antioxidants

Walnuts are packed with omega-3 fatty acids and antioxidants that protect sperm from oxidative stress.

How walnuts support sperm health

• Improved sperm motility – Studies show that eating walnuts enhances sperm movement and vitality.
• Antioxidant protection – Walnuts help reduce sperm DNA fragmentation, improving fertility potential.
• Healthy fats for hormone production – Omega-3s in walnuts support testosterone production.

8. Spinach: A folate-rich vegetable for sperm DNA health

Spinach and other leafy greens are among the best foods for testicular health because they are packed with folic acid, a crucial nutrient for sperm development.

How spinach supports sperm health

• Folate for DNA integrity – Folic acid is essential for preventing DNA damage in sperm cells, which can reduce the risk of birth defects. Research published in Fertility and Sterility suggests that men with higher folate intake have lower rates of sperm DNA fragmentation, leading to better fertility outcomes.
• Improved sperm count – A study in the American Journal of Clinical Nutrition found that folate deficiency may lead to abnormal sperm production and lower sperm counts.
• Reduced oxidative stress – The antioxidants in spinach help protect sperm from cellular damage caused by free radicals.
• Supports sperm morphology – Folic acid plays a role in ensuring sperm develop properly, improving their ability to fertilize an egg.

9. Celery: A natural booster for sperm volume and quality

Celery is often overlooked, but it contains powerful antioxidants that support sperm health. Some research suggests that eating celery may increase sperm volume due to its high antioxidant content.

How celery supports sperm health

• Antioxidant-rich for sperm protection – Celery contains flavonoids and vitamin C, which reduce oxidative stress and protect sperm cells from damage.
• Nitric oxide production – Celery naturally boosts nitric oxide levels, improving blood circulation to the reproductive organs.
• May increase sperm volume – Some studies suggest that celery helps increase semen volume by supporting overall sperm production, though more human trials are needed.
• Supports testosterone production – Certain compounds in celery help regulate hormones, which are essential for male fertility.

10. Dark chocolate: A source of L-arginine for sperm motility

Dark chocolate is packed with antioxidants and L-arginine, an amino acid that has been linked to increased sperm count and motility.

How dark chocolate supports sperm health

• L-arginine for sperm motility – Some studies suggest that L-arginine can improve sperm movement and function, though results are mixed.
• Antioxidants for sperm protection – Dark chocolate contains flavonoids that protect sperm from oxidative damage.
• Boosts libido and blood circulation – The compounds in dark chocolate improve blood flow to the reproductive organs, supporting erectile function.
• Zinc for sperm quality – Dark chocolate contains small amounts of zinc, which supports sperm production and testosterone levels.

11. Pumpkin seeds: A zinc powerhouse for sperm production

Pumpkin seeds are one of the best foods for sperm recovery, thanks to their high zinc content. Zinc plays a crucial role in sperm formation and motility.

How pumpkin seeds support sperm health

• Zinc for sperm production – Zinc deficiency is linked to lower sperm count and poor motility, making pumpkin seeds a valuable addition to the diet. A systematic review in Reproductive Biology and Endocrinology confirmed zinc’s role in sperm quality improvement.
• Magnesium for testosterone levels – Magnesium in pumpkin seeds helps regulate testosterone, a key hormone for sperm production.
• Antioxidants for sperm protection – Pumpkin seeds contain antioxidants that prevent oxidative stress from damaging sperm cells.
• Healthy fats for hormone balance – The omega-3 fatty acids in pumpkin seeds help maintain hormonal balance, further improving fertility.

12. Garlic: A natural enhancer of blood flow to the reproductive organs

Garlic is well-known for its health benefits, and it also plays a role in male fertility due to its active compound, allicin.

How garlic supports sperm health

• Allicin for blood circulation – Allicin helps improve blood flow to the reproductive organs, ensuring optimal sperm production.
• Selenium for sperm motility – Garlic is a natural source of selenium, which supports sperm movement.
• Boosts immunity and reduces inflammation – A healthy immune system and lower inflammation levels are crucial for sperm health.
• Improves testosterone levels – Garlic has been shown to support testosterone production, further enhancing sperm quality.

13. Avocados: A fertility superfood rich in folate and healthy fats

Avocados are one of the best foods for sperm health because they contain essential nutrients like folate, vitamin E, and monounsaturated fats.

How avocados support sperm health

• Folate for sperm DNA integrity – Like spinach, avocados provide folic acid, which prevents DNA damage in sperm cells.
• Healthy fats for hormone production – Monounsaturated fats support testosterone levels and overall reproductive health.
• Vitamin E for sperm motility – Avocados are rich in vitamin E, which has been linked to improved sperm movement. A study in Reproductive Biomedicine Online found that vitamin E supplementation improves sperm motility and reduces oxidative stress.
• Potassium for better circulation – The potassium content in avocados helps regulate blood flow, ensuring nutrients reach the reproductive organs.

How to start improving sperm health today

A healthy male fertility diet plays a crucial role in improving sperm count, motility, and overall reproductive health. Incorporating foods rich in omega-3s, antioxidants, and essential minerals can significantly boost sperm quality.

If you are trying to conceive, making small but impactful dietary changes can increase your chances of success. Start adding these foods to your meals today and give your sperm the best chance to thrive!