Disclaimer: This article contains referral links from Amazon Services LLC Associates Program and other affiliate networks through which we earn a commission at no extra cost to you. For more information visit our Affiliate disclosure page

15 Best Foods to Increase Sperm Count (100% Effective)

Welcome to Fitness Deciphers…!!!

Want to know about the foods that boost sperm count?

You are at the right place.

This is the in-depth article about “The Best Foods to Increase Sperm Count”

In this article, we will discuss the top-notch foods that will help you increase your sperm count and boost your fertility.

If you will include these foods in your regular diet then I am pretty sure that you will be able to improve the quality of your sperm as well as increase the sperm count.

Lower sperm count is one of the major causes of infertility in men.

Do you know…once in 6 couples are unable to become parents due to this problem?

Before we start listing down the foods to increase sperm count, let’s have a look at the problem of lower sperm count.

1. What is Sperm Count?

The number of sperms present in one ml of thick white liquid released from the penis also known as semen is called sperm count.

It shows the quality of semen.

If you eat certain sperm-increasing foods, you can easily increase your sperm count.

2. Low Sperm Count vs. Normal Sperm Count

Sperm count is generally divided into two categories i.e, Normal sperm count and low sperm counts.

What is the difference between them?

When the number of sperm present in one ml of semen is less than 15 million then it is called low sperm count and when the number of sperm is between 15 million to greater than 200 million, it is said to be a normal sperm count.

The problem of low sperm count is also called oligozoospermia or oligospermia.

low sperm count - Foods to increase sperm count

3. Causes of Low Sperm Count

  • Too long periods of sitting (such as working all day on the computer, driving a truck or car all day, etc)
  • Stress, depression, or anxiety
  • Obesity or overweightness
  • Poor diet ( full of processed foods, excess of red meat, fatty dairy, coee, alcohol, sweet drinks, sweets, and potatoes)
  • Heavy use of drugs and alcohol
  • Habits of chewing or smoking tobacco
  • Heating your testicles (such as sitting in a hot water tub or placing a laptop on your lap) can also lower sperm counts
  • Excess intake of herbicides, pesticides, industrial chemicals, etc
  • Overexposure to harmful radiations such as x-ray
  • Inflammation in the veins that drain the testicles can also decrease the number of sperms in your semen
  • Weak immune system
  • The habit of taking steroids to build muscles can shrink testicles and lower the sperm count (Read: How to Increase the Size of Testicles)
  • Certain surgeries on your reproductive organ

These are the common causes of low sperm counts.

Now, we will discuss the symptoms of low sperm count so that you can have an idea of whether you have this problem or not.

4. Symptoms of Low Sperm Counts

The main symptom or indication of low sperm count is infertility. So, there is a great chance that you come across this problem when you try to start a family.

Here are some other symptoms:

  • Lower sex drive
  • Less hair on the face and body
  • Swelling inside or around the testicles
  • The small volume of ejaculation
  • Erectile dysfunction can also be a symptom of lower sperm count

Now, we will discuss natural foods to increase your sperm count.

5. Foods to Increase Sperm Count

Here is the list of your sperm-increasing foods.

1) Banana

Banana is one of the best foods to increase the number of sperm in your semen.

It contains an enzyme called bromelain. It is a rare enzyme that is anti-inflammatory in nature and increases sperm count and sperm motility.

(The ability of the sperm to move efficiently is called sperm motility)

Bananas are also rich in vitamins A, C, and B1. All these vitamins are useful to improve the health and productivity of your sperm.

Therefore, if you want to increase your sperm count and have healthier sperm then you should start eating bananas the very next day.

Bananas are also consumed to increase your testosterone levels naturally.

2) Eggs

Eggs are one of the sperm-increasing foods.

They are high in vitamin E which is an antioxidant vitamin that protects the sperms from oxidative damages caused by free radicals.

They are rich in protein which is made up of essential amino acids that stimulate the production of sperms.

Eggs are also rich in zinc which tends to improve sperm motility.

Here, I will request you to eat boiled eggs because when you fry eggs, the structure of amino acids present in eggs gets destroyed.

Regular consumption of eggs can increase sperm count, improve the motility of sperm, and also protects them.

3) Pomegranate

Pomegranate is one of the best foods to increase sperm count. It contains vitamin C, antioxidants, and zinc.

Antioxidants fight the free radicals present in our bloodstream that can cause damage to sperm quality and count.

The zinc present in the pomegranate can increase the motility of sperms. Vitamin C is an antioxidant in nature and can improve the quality of semen.

Apart from pomegranate, experts advise consuming any foods that are rich in vitamin C to improve sperm count and quality in your body.

Vitamin C can also reduce the number of deformed sperm cells.

According to a study, consuming 1,000 mg of vitamin C  twice a day for up to 2 months can increase sperm motility by 92% and sperm count by more than 100%.

Vitamin C also reduced the proportion of deformed sperm cells by 55%.

(Source: PubMed)

4) Fish

If consumed regularly, fish can increase your sperm counts and semen volume.

Fatty fish such as salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids.

According to research, the omega-3 fatty acid is found to increase the blood flow through your testicles which results in increased semen volume and a total sperm count.

Omega 3 fatty acids can also turn round-headed sperms into cone-shaped ones to be able to swim fast. They are also capable to make sperm rich in egg-opening proteins.

The omega-3-rich foods can increase antioxidant activity in human seminal fluid and enhance sperm count, sperm motility, and sperm morphology.

You can also include fish oil in your diet because it is also rich in omega-3.

Fish is also a good source of zinc which improves sperm motility.

5) Oysters

Oysters are foods that can increase sperm count as well as testosterone. It is because they are loaded with zinc.

As mentioned above, zinc is extremely important to increasing sperm count as well as sperm motility.

Oysters are also called fertility seafood because they also maintain and increase the health of the sperms.

Oysters are also rich in protein, vitamin D, vitamin C, vitamin B12, copper, iron, and selenium.

Oysters can also stimulate the reproductive system by providing glycogen and taurine to your body.

6) Dark Chocolate

Dark chocolate is considered one of the best sperm count-boosting foods.

Dark chocolate is a good source of L-Arginine which tends to increase sperm count and the volume of semen.

While purchasing dark chocolate, you should ensure that you buy the darker one. The darker chocolate will be more beneficial.

Regular consumption of dark chocolate will definitely help you increase your sperm count and well as sperm motility.

(Related: How to Enlarge Your Penis)

7) Garlic

It is one of the best foods to increase sperm count.

We all know that garlic is extremely helpful in cardiac diseases but apart from this, it is also beneficial in increasing sperm count.

It is also good at increasing the production of sperms in the scrotum. It is also rich in selenium which improves the motility of the sperms.

It is also rich in allicin which maintains the blood flow to the right part of the body. If our sexual organs get the right amount of blood then they are less prone to any damage.

8) Lentils

Lentils are sperm count-increasing foods.

They can increase the sperm volume if you consume them regularly.

They are the best source of natural folic acid or folate. Folate is the essential element to increase fertility.

According to research, men who have a low amount of folate in their bodies are highly prone to infertility issues such as low sperm count.

So, if you don’t want to face the problem of low sperm count, you should start consuming lentils.

9) Walnut

Walnut is one of the best foods to increase sperm count. It is rich in omega-3 fatty acids which increases the semen volume and vitality of sperms.

The healthy fats present in the walnut are useful in the production of cell membranes which are essential for sperm cells.

Walnut is also rich in arginine which promotes sperm count and reduces lipid peroxidation which is a cell damage process that harms sperm cells.

10) Ashwagandha

Ashwagandha is one of the best foods to boost sperm counts and sperm production.

It is a herb from India. It is widely used in ayurvedic treatments.

It is also known as Indian Ginseng because it can increase the sperm count by boosting testosterone levels in the body.

There was a study conducted on men with low sperm count. They were told to consume 675 mg of ashwagandha root extract a day for 3 months. They all showed an improvement in their fertility.

Ashwagandha increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%, compared with levels at the start of the study.

(Source: Healthline)

Therefore, it is considered one of the best foods to increase sperm count.

11) Carrots

Carrots are among the best foods to increase sperm count.

They are rich in beta-carotene which is an antioxidant that protects the sperms from any kind of oxidative damage.

It also increases the mobility of sperm to rich the eggs hence it also increases fertility.

12) Red Meat

Above I mentioned that the excess consumption of red meat can be a cause of low sperm count but consuming it in a small amount can help you increase sperm count.

Red meat is a great source of zinc, selenium, and folic acid and as mentioned above these three are essential for the production of healthy sperms.

So you should include red meat in your diet. It is also one of the foods that are extremely rich in iron.

But don’t exceed its consumption otherwise it will become the reason for many cardiac diseases.

Once a week is ok.

13) Chia seeds and flax seeds

Both seeds are high in vitamin B (folate/folic acid) and omega 3 fatty acids.

Both these nutrients are extremely important to increase sperm count and promote sperm health.

So, consuming these two seeds can help you increase sperm production and its count in semen.

14) Tomatoes

Tomato is a great food for fertility. It contains lycopene which is an antioxidant known to improve the structure and activity of the sperm.

Regular consumption of tomatoes can increase the number of sperm in your semen.

15) Fenugreek

Fenugreek is also said to increase sperm count and the health of sperm.

Other Foods to Increase Sperm Count

  • Olive oil
  • Pumpkin seeds
  • Asparagus

These were a few foods that can help you increase your sperm counts.


1) Can women conceive with the semen of a low sperm count?

Of course, women can conceive with semen with a low sperm count but it will take more time to get pregnant.

2) Does saffron help to increase sperm count?

According to pubmed.gov, saffron can have positive effects on sperm morphology and motility in infertile men but it can’t increase sperm count.

3) Can milk increase sperm count?

Yes, consuming low-fat milk regularly is associated with a high sperm count.

4) What nutrients do you require to increase sperm count?

Vitamin C, vitamin D, folic acid, selenium, zinc, omega 3 fatty acids, etc are some essential nutrients that you require to increase sperm count.

5) What is the best way to boost sperm count?

Exercise regularly, avoid unnecessary stress, and consume foods mentioned here.


Here, we have discussed the best foods to increase sperm count.

I am pretty much sure that if you include these foods in your diet, you will definitely be able to increase your sperm count and get rid of fertility issues.

If you have any questions related to the best foods to increase sperm count, you can ask me in the comment box.

If you like this article, share it with your friends.

Thanks for reading…!!!

Leave a Reply