Lifestyle choices and diet can either boost or decrease sperm count and motility. A low sperm count can reduce the chances of fertilisation and increase the risk of male infertility. A healthy stomach may boost testosterone synthesis and improve nutrient absorption, resulting in enhanced erectile performance. Health Beyond Hormones Stress causes an increase of cortisol and excessive cortisol leads to a sharp decrease of male hormones.It has been shown to improve testosterone levels, sperm count and sperm motility.Sure, your partner knows this stuff isn’t good for the heart or the waistline, but fatty, fried and sugary foods can impair male fertility too.These are the 15 best foods to help boost your testosterone levels naturally.Time to start thinking about seeing your GP or fertility specialist.Consuming eggs will aid in increasing sperm count, but here are some ways you can eat eggs to further improve your chances –Frequent intake of sugary drinks such as sodas, processed juices and cold drinks can lead to weight gain and impact sperm health.There are a number of different B Vitamins, many of which are found in testosterone boosting foods. Fatty fish like salmon, tuna, and mackerel are rich in vitamin D, which is vital for natural testosterone production as it supports hormone synthesis. Both foods increase hormones that stimulate the body to produce natural testosterone. Below are 12 natural foods that can help boost testosterone levels. To increase testosterone levels in the blood, it’s essential to modify your daily eating habits and incorporate regular exercise. Cacao is also rich in magnesium and healthy fats, both of which aid testosterone production. Animal studies suggest that these foods can increase testosterone and improve testicular health. They provide healthy fats, zinc, magnesium, and selenium—all crucial nutrients for testosterone production. Yolks are rich in cholesterol, vitamin D, and healthy fats—all crucial building blocks for hormone synthesis. These shellfish are one of the richest sources of zinc, a mineral crucial for sperm production, hormone regulation, and immune function. On the other hand, whole foods rich in healthy fats, lean proteins, essential minerals, and phytonutrients support not only testosterone but also overall metabolic health. Testosterone is an essential hormone for men’s health, influencing everything from energy and muscle growth to libido, mood, and overall well-being. Excessive exercise can reduce body fat and increase muscle mass to a point where periods cease for the same reason. If you have any questions or concerns about your sperm health or if you would like to consult with our doctor, please send us a message on Line at @beyondivf It also impacts the reproductive system and increases the chances of needing fertility treatment. Being overweight affects the number of sperm and their motility. Packaged and processed foods Your body turns up the testosterone when you fall asleep.To increase testosterone levels in the blood, it’s essential to modify your daily eating habits and incorporate regular exercise.It provides the raw materials needed to build healthy sperm cells while also protecting them from damage so they can swim efficiently and reach the egg.Adequate consumption of zinc has been found to have a good link with improving sperm quality, motility, and testosterone levels.One of the important functions of folate is its role in ensuring normal sperm growth and function.Onions and garlic are allies not only for general health but also for improving sexual health. It will help increase your odds of conceiving that baby you've both been dreaming of. Just as it's important for hopeful moms-to-be to stay mindful of their diets, the same is true for would-be dads. Tell him to opt for healthier alternatives like chicken breast, lean beef, bison and lean pork instead. But in the case of sperm, men may want to forego the high-fat stuff. Magnesium is a fundamental nutrient needed by the body and healthy seminal fluid to the point that semen has more magnesium volume than blood. Normal levels of zinc ensure that more sperm cells are made and are healthy. Superfoods and supplements that increase semen volume are game changers in sustaining male sexual health. As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking! If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Lycopene is essential in protecting the prostate which plays an important role in semen production. Formulated supplements for semen volume such as Semenax almost always include vitamin c and other related antioxidants. They’re rich in vitamin C, one of the most important antioxidants. Oranges can protect sperm cells from damage and increase cum volume. However, the long-term use of testosterone supplements or anabolic steroids has its downsides. Increased testosterone offers the potential for more muscle, true, and this can be effective. Quite simply, if we didn't have testosterone, we'd all look distinctly prepubescent. This is why it's important to give your T-levels some attention every now and again. Vitamin D deficiency has been linked to higher ED risk, so maintaining healthy vitamin D levels may enhance sexual performance and overall wellness.Garlic contains a compound called allicin, which is believed to have properties that can improve blood flow to male sexual organs.Many studies suggest nutrition plays a significant role, along with lifestyle, in creating healthy sperm.King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones.They are also high in vitamins C and K and can be eaten as an alternative to sweets as they are low in sugar.Weight training boosts muscle strength and natural testosterone production. How Holiday Stress Can Impact ED and Libido – and What You Can Do About It One study reported improved free testosterone levels (10) within a week of taking boron supplements. We’ll also look at which foods can kill testosterone, so you can limit the amount in your diet, and other ways to boost testosterone naturally. You probably think of testosterone as “the sex hormone.” But testosterone plays a number of vital roles in your body, from helping to maintain muscle and bone growth to boosting energy. The D, the vitamin, is a critical nutrient for healthy T levels, which is important for the D, the organ. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. They are also high in vitamins C and K and can be eaten as an alternative to sweets as they are low in sugar. It is commonly found in Thai and western dishes and is not only delicious but packed with vitamins A, B9, and K. Food and Drug Administration, there are no true quantifiable benefits of taking testosterone supplements. Other antioxidant-rich nuts include almonds, pecans, pine nuts and hazelnuts. Find vitamin E in mangoes, avocados and green vegetables such as spinach and broccoli. If your guy just doesn't like oysters, he can also find zinc in beef, poultry, dairy, nuts, eggs, whole grains and beans. And it can lower your blood pressure and put you in a better mood! They have almost five times your recommended daily dose of zinc. There's a reason why these mollusks are known for being great for fertility. More of the usable man-stuff floating around in your blood. This mineral blocks a protein from binding with testosterone. A good diet must be coupled with an active lifestyle and avoidant of environmental exposure such as heavy metals. Semen is essential for keeping sperm cells alive until it has a chance to reach the egg and fertilize it. If you want to avoid coming up short when it counts, you need to get your diet in order. Asparagus may be eaten with salads and omega-rich fish, which is also great for optimizing men’s health. Celery’s rich in plant nutrients that support the kidneys and sexual health of both men and women. Antioxidant vitamin E for semen volume can be found in seeds, avocados, nuts, and vegetable oil. One of the best ways to boost testosterone and reproductive health is to be lean. A meta-analysis of 15 studies on alcohol and its effects on male fertility found that daily alcohol consumption had a consistently negative impact on sperm morphology and volume Researchers concluded that decreased semen quality is linked to increased alcohol consumption. Studies have shown that eating fried foods 1-2 times per week can decrease sperm counts by an average of 10.5% and sperm concentrations by 13.7%. In this Flo article, we explain what leads to weak ejaculation, what can be done to produce more semen, and how to boost sperm health to increase the chances of conception. While these foods primarily benefit male sperm health, both partners should focus on a balanced diet for overall reproductive health. Whole foods offer a complex range of beneficial compounds that work together to improve overall health, including sperm quality. Leafy Green Vegetables and Magnesium These foods are rich in essential vitamins, minerals, antioxidants, and other nutrients that improve the health and quality of sperm. Research has linked these healthy fats and vitamin D, which are abundant in fatty fish, with increased testosterone levels. While the above foods have been shown to increase sperm count and quality, these four foods (and drink) are detrimental to male fertility. Discover how to meet your daily protein requirements for optimal muscle building and health. Compare top supplements and return to peak male vitality. Learn how to balance them to elevate your nutrition, boost energy, and achieve your wellness goals. Avoiding processed foods, trans fats, and excessive alcohol will help preserve your hormonal balance. Risk of miscarriage is also increased in women with a low BMI. Garlic and onions, staples in many cuisines, may also contribute to higher testosterone levels. Selenium, found in high amounts in Brazil nuts, is particularly important for sperm health and motility. Free testosterone is the active form of the hormone that the body can actually use. This mineral plays a direct role in testosterone production by influencing the bioavailability of free testosterone in the bloodstream. Its rich seed content has long symbolized prosperity, community, or fertility in multiple cultures and faiths. That last vitamin is noteworthy, since a study (20) revealed concentrations of serum vitamin D were positive predictors of total testosterone. Many cereals are also fortified with iron, calcium, magnesium, zinc, and vitamins A, C and D. This includes vitamin B9, also known as folic acid, which is key to the formation and growth of red blood cells (19). Many cereals can help boost energy because they’re fortified with B vitamins. Think of zinc as both the construction crew and the quality inspector for sperm.Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland.It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone.They contain more zinc per serving than any other food, and foods high in zinc may help with male fertility by increasing semen volume and sperm motility.If you have any questions or concerns about your sperm health or if you would like to consult with our doctor, please send us a message on Line at @beyondivfIf you do enjoy a good fish, though, just keep an eye on your weekly intake; oily fish, as healthy as they can be, also contain some pollutants that can build up in the body.We’ll also look at which foods can kill testosterone, so you can limit the amount in your diet, and other ways to boost testosterone naturally.Omega-3s also help lower cortisol, the stress hormone that competes with testosterone.Minimizing your stress levels can go a long way toward maximizing your T levels. Walnuts also have antioxidants like vitamin E and polyphenols that protect sperm cells from damage caused by harmful substances in the body. Walnuts have many health benefits that can greatly improve sperm health. Many studies by medical professionals have shown that certain foods can negatively impact sperm production. A study shows that, on average, sperm count in males has progressively declined over a span of 50 years. Concerns regarding declining sperm quality and count and fertility rates have grown in recent years. Sleep improves not only health, but also the male hormone testosterone. Exercise also improves all functions of the body and makes sperm stronger as well as increases the number of sperm in ejaculated semen by 33% in comparison with someone who doesn’t exercise. Eating healthy foods is going to improve overall health, but there are two food groups that impact sperm. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. “Lack of protein boosts testosterone-de-activating hormones.” On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. A Lifelong Approach to Testosterone and Vitality It has an effect on everything from weight management, protection against chronic disease, and hormone production. We don't need to remind you how important a balanced diet is to your health. But what foods are sperm-strengthening? Those are just a few examples of the impact diet has on your health. All this places fatty fish like Salmon and Sardines among the top foods that boost sperm count fast! Omega-3s are one of the best 10 vitamins and supplements to increase sperm count. Co-Q10 can help to improve several semen parameters, including sperm concentration, count, and motility. If you are looking for a place to start when it comes to boosting sperm count and motility through food, the most accessible and nutrient-packed option is a juicy steak. Processed foods, like instant ramen, can negatively impact hormones. These antioxidant-rich fruits help reduce oxidative stress, which can damage testosterone-producing cells. Avocados are loaded with monounsaturated fats and B vitamins, both of which are beneficial for testosterone regulation. It is important to balance protein with carbohydrates to prevent high-protein diets from negatively affecting testosterone (Numan, 2025). This means eating five or more portions of fruits and veggies per day, getting enough protein through beans, fish, eggs, meat, some dairy or dairy alternatives (like soy), and eating foods high in fiber like baked potatoes, bread, rice, or pasta. Lastly, normal sperm has an oval head and a long tail, which propel them forward to reach the egg. If someone notices a big change in their ejaculation volume, it’s worth their time to see a health care provider. There’s also an ejaculatory dysfunction condition called retrograde ejaculation, which is when some or all of the semen travels back towards the bladder instead of being released out of the penis. Garlic contains a compound called allicin, which is believed to have properties that can improve blood flow to male sexual organs. These foods are packed with essential nutrients like antioxidants and fiber, which benefit male fertility. Therefore, encouraging men to add delicious sauces to their diet may be an easy way to improve their reproductive health. For those who do not prefer drinking juice, adding fresh lemon juice to their water can also be an effective way to increase sperm count. Eating walnuts as part of a balanced diet can improve overall reproductive health. “A three-ounce serving of oysters has 32 milligrams of zinc, which is more per serving than any other food,” she says. Still, says Yawitz, ginger has a lot of other impressive health benefits, so she’s all for eating more of it. “The links between ginger and testosterone haven’t been studied as much in humans. Fibre and folate are crucial in maintaining a healthy balance of hormones in the body. Including foods like whole grain bread, quinoa, brown rice, and oats in your diet can support optimal sperm health. Plus, walnuts contain zinc, an important mineral for making and maintaining healthy sperm. It turns out that dark chocolate is packed with antioxidants and contains L-arginine, a compound linked to improved sperm count and motility. Declining levels of testosterone or an issue with testosterone production in the testicles can also occur with age. It’s advisable to avoid junk food, processed meats, and foods high in trans fats as they can negatively impact sperm health. By making simple dietary changes and adopting healthier lifestyle habits, men can increase their chances of conception. It is not only Popeye who benefitted from spinach but your sperm will too as it is loaded with folic acid, essential for healthy sperm development. To improve the quality of seminal fluid, it’s important to avoid increasing the temperature of the testicles, which means not using saunas or hot tubs often, as high temperatures can temporarily harm sperm production and function. Male infertility can be due to a variety of factors, including low sperm production, abnormal sperm motility or shape, or blockages that stop sperm from entering the vagina. It is important for both partners to maintain a healthy diet to support fertility. Several of the fruit’s key nutrients and vitamins are major testosterone boosters. If you do enjoy a good fish, though, just keep an eye on your weekly intake; oily fish, as healthy as they can be, also contain some pollutants that can build up in the body. According to the National Institutes of Health (21), fortified foods provide most of the vitamin D in American diets. Furthermore, these foods also reduced their levels of cortisol, the “stress hormone.” A 2018 study (13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function. Berries are high in antioxidants and flavonoids as well as high levels of vitamins C, folate, Vitamin K, and magnesium. Selenium improves the quality of seminal fluid. Zinc increases sperm volume in both older and younger men who may experience deficiency. Coenzyme plays a crucial part in energy production, which is required for sperm motility. Mucuna pruriens, commonly known as Kaunch beej or velvet bean, is an Ayurvedic herb that improves male fertility. Fruits are an excellent source of these important antioxidants, making them a valuable addition to any fertility-boosting diet. Hone-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Hone telehealth platform. Hone is an online clinic that helps men and women manage their health. After balancing my hormones in my forties, I feel better than I did in my twenties. Two urologists deliver the facts on whether freezing water can boost T. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. Walnuts provide a wide range of fertility-supportive nutrients, including several already mentioned in this article like zinc and Omega-3s. Other studies have confirmed these findings and shown support for lycopene improving male fertility. It is known to be a powerful antioxidant with several positive effects on male fertility. While fruits like guava, kiwi, and oranges are excellent sources of vitamin C, it can be difficult to reach optimal vitamin C levels through food alone without also consuming large amounts of sugar. In one study, researchers measured the effects of selenium on sperm health. Adequate dietary fat has been linked to higher testosterone levels (Numan, 2025). Omega-3 fatty acids, monounsaturated fats, and certain saturated fats help maintain healthy hormone levels. Alongside diet, lifestyle factors like sleep, stress management, and regular exercise also play crucial roles in optimizing testosterone levels. Being overweight or underweight can reduce fertility, so it is important to keep your body weight within the normal healthy range. Lentils contain high levels of spermidine, which is known to be beneficial for fertilization. Antioxidants such as Vitamin C found in citrus fruits can also play a crucial role in increasing male fertility. Moreover, Asparagus is beneficial for men who are looking to increase their semen volume. It is a rich source of Vitamin C, which protects against free radicals and boosts the immune system. Eating specific foods and avoiding others are easy ways to improve your natural fertility and increase the chances of getting pregnant. But male fertility supplements can play an important role in filling any nutrient gaps and delivering bioavailable nutrients directly targeting sperm quality. Centering your diet around nutrient-dense, whole foods is the foundation of overall health, and sperm health in particular. Processing foods may enhance their taste or give them a longer shelf life, but it can come at a great cost to your body. Among the biggest testosterone-killing foods are those that have been processed, meaning they’ve been canned, cooked, frozen, packaged, or had their nutritional content altered or removed. Just as there are foods that can be great for your hormones, there are some that can be downright harmful. Not only do both bulbous vegetables add complexity to easy-to-make meals, but research suggests they can also help give your T levels a boost, as well. These are jam-packed with zinc, which is arguably the most important mineral for testosterone production. They also have plenty of resveratrol, which has anti-aromatase and estrogen lowering effects, making blueberries one of the most effective foods to boost testosterone. We’ve compiled the definitive list of 10 foods that increase testosterone to have you feeling energized, and alpha in no time. Sure, your partner knows this stuff isn’t good for the heart or the waistline, but fatty, fried and sugary foods can impair male fertility too. Selenium is fundamental to human health and is involved in many bodily processes, including proper immune system function, the production of active thyroid hormone, and sperm motility. Salmon and sardines also contain substantial amounts of vitamin B12, arginine, and aspartic acid, which have been shown to increase sperm count and motility. It’s packed with key nutrients, including zinc, selenium, vitamin B12, and carnitine, that play crucial roles in sperm development, motility, and overall reproductive health. However, a good diet and an active lifestyle may help keep your levels of testosterone within the recommended range. There’s no one-size fit, but many researchers agree that correcting nutrition deficiencies has a positive impact on improving your reproductive health and semen quality. It’s important to maintain your health through good lifestyle choices which help improve your fertility and to ensure that you prevent the development of chronic diseases. Plus, no other food beats an oyster when it comes to containing zinc, one of testosterone’s most important allies. Which is why keep your levels at the right level is optimal for good health. Men who eat a diet rich in inflammation- fighting whole grains are less likely to suffer from ED. Beans, a high-fiber carb, help control blood-sugar levels and keep you fuller longer. Testosterone boosting foods, such as zinc and magnesium, are required for proper hormone synthesis. Many of these nutrients are vital for vascular health, nerve function, and hormone production, all essential for healthy sexual performance. Rich in magnesium and flavonoids, dark chocolate (85%+ cocoa) supports testosterone production and improves blood flow. Garlic and onions contain allicin, a compound that lowers cortisol (a stress hormone) and helps maintain testosterone levels (Healthline, 2025). Magnesium-rich vegetables like spinach, kale, and Swiss chard support testosterone levels by combating inflammation. Antioxidants protect sperm from oxidative stress, which can damage the DNA of sperm and limit fertility. Another Ayurvedic plant recognised for its fertility-boosting qualities is Shatavari. While sunlight is the primary source of vitamin D, it can also be obtained through certain foods such as fatty fish and fortified dairy products. While folate can be found in various foods, green leafy vegetables, legumes, and fortified cereals are particularly rich sources. Folate, also known as vitamin B9, is a crucial nutrient essential in maintaining optimal health. There are a number of different B Vitamins, many of which are found in testosterone boosting foods. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters! Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. And because your brain, heart, and penis are intimately connected, these foods are good for your overall health, too. That said, getting adequate fertility-supportive nutrients like CoQ10, PQQ, and Ashwagandha is impossible to get from diet alone. The good news is that research has shown that men with a history of chronic alcohol intoxication can achieve a dramatic improvement in semen characteristics after three months of alcohol withdrawal. One study, in particular, focused on the difference in sperm quality between alcoholic and non-alcoholic men. LH, in particular, triggers the testes to produce testosterone from cholesterol. Symptoms of low testosterone include fatigue, decreased muscle mass, low libido, mood swings, and difficulty concentrating. Testosterone is more than just a hormone; it is a driver of vitality, confidence, and strength. If you click 'I Agree', we may also share certain categories of data with select third parties for analytics and advertising, and to improve our services. We process personal information and consumer health data to provide you with our products and services and maintain essential website functionality. “Everything in moderation” is a useful guideline, especially when it comes to alcohol and fertility.It will help increase your odds of conceiving that baby you've both been dreaming of.As a result, several studies have indicated that consuming a lot of soy may have an adverse effect on sperm quantity and quality.We can’t make our vitamin C, but it’s important for the biological functions of the body and is important to include in diet or pills.Certain conditions including AIDS, kidney disease, alcoholism, liver cirrhosis, and stress can all reduce testosterone production.If any problems are detected, the infertility specialist will work with the family to create the appropriate treatment plan.As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking! It is a vital factor in male fertility since sperm must be able to pass through the female reproductive system efficiently to reach and fertilise the egg. Excessive intake of processed meats has been linked to a decline in sperm count and quality, according to studies conducted. Improving sperm strength, or in other words, the motility of sperm is vital if you want to increase the chances of pregnancy. There is no conclusive scientific proof that milk boosts sperm count. What is healthy seminal fluid? Specifically, the research mentioned that treatment with 1g or 2g of fish oil increased sperm count, motility, and morphology. Studies have indicated that omega-3 supplementation may improve sperm quality in men, leading to enhanced fertility. This may be due to the presence of antioxidants that can improve sperm motility and fertility. They are rich in anthocyanin – a compound known for protecting the arteries. Nothing is quite as beneficial for blood flow as berries. But, it can help with erectile function, proper function of the blood vessels, and penile tissues. An occasional fried meal is okay, but you can’t live off fast food if you want your sperm count to thank you. In men trans fats have been linked with poor semen quality and decreased libido and the ability to derive pleasure from sex. Fat plaques can form in small arteries responsible for the blood supply of the male reproductive organ. Olive oil increases the activity of the enzymes involved in the production of testosterone, while also boosting the levels of antioxidants in your Leydig cells.Consuming foods to improve erectile health is more than simply adding the proper nutrients to your diet; it’s also about understanding what to cut out of your diet.Essential fats, proteins, vitamins, and minerals provide the building blocks for hormone synthesis.To keep nut snacking as healthy as possible, your guy should watch his portions.Testosterone is a hormone that’s responsible for masculine characteristics.Key nutrients like zinc, magnesium, and vitamin D, found in foods like eggs, fatty fish, and leafy greens, support testosterone production.Certain foods can silently destroy your circulation, hormone balance, and energy levels, neutralizing the benefits of the superfoods you’ve included in your diet. Among these nutrients are – Calcium (for sperm motility), Vitamin D (for testosterone production) and Protein (for sperm production). Zinc is required for sperm formation and testosterone synthesis, and eating zinc-rich meals can help thicken and strengthen sperm. You may boost your overall reproductive health by including particular minerals and foods in your diet. Thankfully, there are many natural ways to help boost your testosterone levels. The Mayo Clinic notes that Nigella Sative seeds, folic acid, horse chestnut, L-carnitine, Panax ginseng, Coenzyme Q10, and zinc have shown potential benefits in improving sperm quality or count. Diet, weight, and exercise are also important for sperm health and fertility. Our list of testosterone-killing foods includes a few that fit this description. Testosterone levels tend to increase at the onset of sleep and peak during REM (rapid eye movement). If your levels are clinically low, you may want to consider the option of testosterone replacement therapy. Focusing on foods that can help bolster your hormone performance is a great move, but it’s not your only move. Sadly, there are plenty of other foods that can lower your T levels. It provides high off-the-charts levels of vitamin A, an abundance of vitamin B12 and folate, along with vitalizing compounds like CoQ10, all of which contribute to healthy sperm production and function. And it has been shown to improve critical aspects of male fertility, including sperm count, motility, and morphology. This might be surprising, but vitamin D can aid in sperm production by maintaining testosterone levels. When you add omega-3s to your diet through salmon and sardines, you can potentially improve sperm motility, morphology and increase sperm count. With high levels of folate, vitamin E, and zinc, they provide the essential nutrients needed for optimal sperm count and motility. Incorporating particular minerals and foods into your diet will help you conceive more easily. While there is no medical evidence, it is believed that goji berries can enhance mood and create an optimal temperature for sperm production in the scrotal sac. Vitamin E is an antioxidant, protecting against reactive oxygen species and improving semen quality. Berries and pomegranates, in particular, contain flavonoid antioxidants that protect testosterone-producing cells and speed up the formation of testosterone. Antioxidants work in a variety of ways, from speeding up recovery time after workouts to boosting the immune system. Because EVOO contains high levels of antioxidants and Vitamin D that can help combat the effects of aging, which include low T levels in older men. The cortisol mimics stress in the body and men start to experience lessened levels of testosterone. Spirits and alcohol alter testosterone levels in men. Just as food can increase semen volume, other foods can have a detrimental effect on your semen volume. Asparagus is one of the most powerful semen-boosting foods because of its high selenium content. It’s also high in vitamin C, which we have already discussed as being important in spermatogenesis, protecting sperm cells from damage and improving your cum quality. Regular consumption of eggs will make your sperm healthier and more robust. Bromelain is an enzyme that is not found in many foods, so adding bananas to your diet is a great solution. It is a fashionable product rich in essential fatty acids, potassium and magnesium, along with vitamins B6, B9, C, E and K. It also contains selenium which boosts semen and what’s even better, you only need to consume three or four spears eaten for it to have an impact. Think of zinc as both the construction crew and the quality inspector for sperm. The benefits of zinc for sperm quality are well documented, and zinc is one of the nutrients found at its highest concentration in beef. The good news is that men continuously produce new sperm, which means there’s always an opportunity to improve sperm health. Method 2: Have zinc and magnesium-rich foods Fortunately, antioxidants like vitamins C, E, and selenium have been shown to protect sperm from oxidative stress. One of the factors that can affect fertility is oxidative stress, which can damage sperm DNA and lead to reduced fertility. Omega-3 fatty acids, found in fish (such as salmon and sardines), nuts (like walnuts), and seeds (such as flaxseeds and chia seeds), are essential for sperm health. Ditch the cortisol, then the testosterone can get to work. “Cortisol competes with testosterone for the same sites within muscle cells,” says nutrition consultant Alan Gordon. Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. According to the 'What Is TDS' campaign, hypogonadism is a condition where the testes produce an unusually low level of testosterone or dry up altogether. Asparagus is a green vegetable known for its numerous health benefits. They contain omega-3 fatty acids, which can help sperm move better. Spinach is known to positively impact men’s fertility, primarily because of its high concentration of folic acid. Always consult with a healthcare professional before making significant dietary changes, especially if you have pre-existing health conditions. While specific nutrients play a role, there's no "magic bullet" food that guarantees improved sexual health. Many myths surround foods and supplements that supposedly boost sexual performance. Simple changes to lifestyle such as losing weight, taking more exercise and wearing loose underwear can see the man’s sperm count and quality increase. However, it is increasingly common for males to have low sperm counts or poor sperm quality with modern lifestyles. However, in today’s world, low sperm count or poor sperm quality among males is increasingly common due to modern lifestyles. If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy. According to research, men with low testosterone levels are more likely to have chronic diseases such as high blood pressure and type II diabetes. Full-fat dairy foods can negatively impact sperm count and motility. It’s unclear whether a diet rich in soy can actually lead to problems getting pregnant, but some research has linked diets high in soy foods with a lower sperm concentration. Pumpkin seeds contain a hefty dose of zinc and omega-3 fatty acids, both of which may help improve sperm quality. Meanwhile, vitamins E and C may slightly increase sperm count and movement. Or he can get zinc by taking a daily multivitamin to help ensure he and his little swimmers are as healthy as can be. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional.It is important for both partners to maintain a healthy diet to support fertility.Check out our list of testosterone-killing foods to see what to cut out of your diet.So, if you’re looking for food that promotes testosterone production in the body, you’ve come to the right place.But there are also natural testosterone boosters, and a diet filled with the necessary nutrients that feed our testosterone can also help keep your testosterone levels high.High in fiber and heart-healthy fats, avocados lower your LDL cholesterol and promote blood-vessel function, including the plumbing for your erection.Spinach is known to positively impact men’s fertility, primarily because of its high concentration of folic acid.With this foundation, let us explore the best foods to naturally enhance testosterone levels and why they are so effective. You can think of B12 as maintaining the sperm blueprint, ensuring that sperm are built with strong and accurate genetic instructions. They play a vital role in the structure and formation of sperm cells and all other cells. Acetyl L-Carnitine (ALC), often referred to simply as carnitine, plays a key role in sperm maturation. Instead of always frying eggs in oil, you can switch to healthier cooking methods, like boiling or even poaching. The intactness of the genetic material within sperm cells is called sperm DNA integrity. This article covers just some ways to improve sperm quality, but these tips cannot be used to treat infertility or guarantee pregnancy. Semen analysis looks at the amount of semen, the number of sperm in semen, the motility of sperm, the shape of sperm, and the overall health of sperm. Semen analysis involves a specialist looking at semen to detect any abnormalities of the sperm and to assess the male partner’s fertility. If you and your partner are planning to conceive, begin exercising and eating nutritious foods to maintain a healthy body weight. It is important to quit or reduce smoking and drinking to improve overall health and balance male hormones. Before delving into broader dietary patterns, let's examine individual nutrients crucial for penile health and overall sexual function. This article explores the complex relationship between diet and penile health, moving from specific dietary components to broader nutritional strategies and their impact on sexual well-being. Discover the best testosterone boosters to enhance energy, libido, and muscle mass. Excessive alcohol, especially beer, can raise estrogen levels and lower testosterone. There are also medical treatments available for male fertility. Thankfully, there are options for improving semen volume and quality. Speaking with a health care provider before taking any dietary supplements is recommended. Erectile health isn’t just about good blood flow; it’s also about having the stamina to keep going. Leafy vegetables, beets, citrus fruits, and dark chocolate help relax blood vessels and improve blood flow naturally. If you want to have healthier erections, your arteries require enough blood flow. Remember, a holistic approach to health, encompassing diet, exercise, stress management, and professional guidance, is essential for achieving and maintaining optimal sexual health. Testosterone levels in men often decrease with age. Thomas is a natural health enthusiast and our resident journalist. Semenax is also loaded with high doses of nutrients derived from superfoods. Semenax combines natural herbs that benefit men’s sexual health. Inadequate folic acid levels may result in sperm abnormalities, reducing the ability to fertilize eggs and increasing the likelihood of birth defects. Maintaining proper levels of folic acid is essential for men, as it plays a crucial role in preserving the shape of sperm and preventing abnormalities. Because of this, Sperm count is one of the most critical factors regarding male fertility. When the sperm count goes below this level, the chances of successful fertilisation are diminished. Nutrition has a direct impact on testosterone production. Diet and exercise can give you a hormone boost. Testosterone levels naturally decline as men age, but diet can play a key role in maintaining optimal levels. Many studies have shown that several foods can be eaten to boost sperm count and increase their partner’s chances of becoming pregnant. In this article, we’ll explore 14 foods scientifically shown to boost sperm count, helping to increase your chances of conception. Herbal testosterone boosters are pills that increase testosterone levels. Testosterone boosters, also known as test boosters, claim to help increase testosterone levels. Supplements rich in vitamin E are great for making your cum healthier and providing energy for sperm motility. With this foundation, let us explore the best foods to naturally enhance testosterone levels and why they are so effective. Before exploring these foods, it’s important to understand how testosterone is made and what the body needs to sustain optimal levels. Nature provides an array of nutrient-dense foods that support testosterone production, maintain hormonal health, and promote overall well-being. Declining testosterone levels are a natural part of aging, but lifestyle factors—such as poor diet, chronic stress, and lack of exercise—can accelerate this decline. On top of that, zinc deficiency is often linked with hypogonadism. If you’re looking for an aphrodisiac or a type of food that can increase sexual desirability, some people say that oysters fit that bill. Alternatively, a medically-approved customized living program can give you a structured plan to help you live a healthier, happier life. Just as there are foods that your guy may want to eat more of to improve fertility, there are others he can cut back on or remove from the menu entirely. That hasn’t been definitively proven, but some research has shown that maca powder increases sperm concentration and motility. Pomegranate juice has been shown to boost sperm quality, some animal studies have found, though it has yet to be proven to have the same effect in people. Try flaxseed, chia seeds or sunflower seeds, which contain vitamin E and other antioxidants that may help improve sperm quantity and movement. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles. Based in Singapore, Michelle frequently travels to clinics in Bangkok, Phnom Penh, and Bishkek, sharing her expertise and supporting patients on their fertility journeys. Michelle Tan is an IVF Consultant with 12 years of experience in fertility consulting. Berries and pomegranates are filled with antioxidants that are beneficial for men who want to increase testosterone levels. Cortisol is a stress hormone known to lower T levels, so eating a fish diet twice or thrice a week can help keep testosterone-related problems at bay. A study found that elderly men who had higher levels of magnesium in their bodies also had an increased chance of having more testosterone in their blood. Organic eggs are not treated using antibiotics or hormones, so in the long run, they will not negatively impact your body or sperm health. A healthy sperm count is critical for increasing the likelihood of fertilisation. Consuming Trans Fats may reduce sperm count, motility, and general sperm health. But, because fast food is often high in unhealthy fats, sodium, and additives, frequent consumption can negatively impact the health of the body, including sperm health. By focusing on nutrient-rich foods that support sperm production and steering clear of those that harm it, you can make a real difference in fertility outcomes. If you’re looking for ways to boost sperm count and motility through diet, you’re in the right place. It is thought to increase sperm count and motility while improving overall reproductive health.