In one clinical study, men who supplemented with Vitamin C experienced a dramatic improvement in motility, with average sperm motility rising from 31.2% to 60.1%. In fact, studies suggest that certain fruits that increase sperm count and motility can make a meaningful difference for men trying to conceive. Research shows that antioxidants such as Vitamin C, Vitamin E, and Folate can protect sperm from oxidative stress, support healthy movement, and increase overall sperm numbers. A holistic approach is essential for supporting reproductive health. Get enough quality sleep—aim for 7-8 hours a night to support hormone balance. Managing Stress and Improving Sleep QualityStress is one of the biggest fertility killers, especially for men. Moringa powder can also be mixed with water or smoothies for an easy health boost. A 2015 study published in Nature Reviews Urology found stress as a causative factor in male infertility due to its negative effect on testicular function. Smoking can reduce sperm production, sperm motility, sperm normal forms, and sperm fertilizing capacity. Another study published in the Journal of Advanced Research in 2010 found a positive link between cigarette smoking and male infertility. A 2006 study published in Human Reproduction reports that current smoking can moderately impair the semen quality. To increase your sperm count, do some type of moderate physical exercise for at least 1 hour a day on a regular basis. In fact, research is finding that the quality of DNA within sperm can affect DNA fragmentation even after the egg has started developing into a growing embryo. They also aid directly in sperm transport, shape, motility and capacitation (ability of sperm to penetrate the egg). But what foods are sperm-strengthening? Those are just a few examples of the impact diet has on your health. Compared to many commonly consumed fruits, kiwis are especially rich in vitamin E and vitamin C. Just one cup of oranges provides about 160% of the recommended daily value for vitamin C. Whether enjoyed sweet or tangy, peeled or juiced, oranges are an excellent source of vitamin C. The good news is that there are many ways to improve male fertility, starting with what you eat (and what you stay away from). It can improve blood circulation, testosterone levels and overall health, all of which play a key role in the production and health of sperm. While soy is part of a healthy diet, xenoestrogen compounds known as phytoestrogens can damage sperm. Improving sperm health is achievable through natural ways to increase sperm and lifestyle changes. Incorporating these superfoods is a practical way to increase sperm count. Spinach, kale, and collard greens are excellent sources of folate, a B-vitamin among vitamins for sperm health. Spinach, kale, and collard greens are excellent sources of folate, a B-vitamin among vitamins for sperm health.Researchers concluded that decreased semen quality is linked to increased alcohol consumption.Fruit contains large amounts of sugar, which as you may suspect have been shown to negatively impact sperm and many aspects of female fertility.This makes walnuts a valuable addition to any diet aimed at promoting reproductive health.It is believed that oxidative stress significantly affects male infertility.However, two other studies showed a significant improvement in zinc-attached ligands and semen key enzymes after zinc therapy (44, 50). Plus, this herb promotes healthy testosterone production. Another 2017 study published in the American Journal of Men’s Health also suggests that intense physical activity may affect semen concentration. However, those who have some underlying medical conditions that lead to a low sperm count may experience some additional symptoms. The main sign of a low sperm count is not being able to father a child. Fewer than 15 million/ml is considered a low sperm count, also called oligozoospermia and oligospermia. Is declining sperm quality really a problem? These healthy seeds make a great snack, or you can add them to dried fruit and nuts to create a trail mix or add them to breakfast cereals and yoghurt. Pumpkin seeds contain high levels of zinc as well as omega-3 fatty acids. Although an occasional glass of wine or beer may not affect sperm count, excessive amounts can affect sperm count. Keep your sperm count safe with options like chicken, lean pork, and beef, and bison. Bromelain not only helps in reducing inflammation but also aids in improving the quality and quantity of sperm. These benefits are likely due to the antioxidants and omega-3 fatty acids present in walnuts. This makes walnuts a significant food choice for those looking to enhance reproductive health. We love our website and it truly is a fantastic resource to learn about fertility, CNY and treatment options, but remember no matter where you are in your journey, we are here to help. And if you need a little summary of everything we just learned, feel free to brows the fertility superfood list below. Fortunately, fertility rebounds fairly quickly after quitting so if you’re still smoking, try to stop. Liver is one of the most nutrient-dense foods on earth and a key source of fertility-supporting vitamins. 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. 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. Similar to other vitamin deficiencies, vitamin D is important for fertility, and levels have been linked to sperm motility, count, and more.Coenzyme Q10 enhances sperm motility by supporting mitochondrial function within sperm cells.The average ejaculation introduces 50 million sperm into your vagina.Therefore, it can be said that if you want to increase your fertility, then you should intake more foods with zinc.Research suggests that a daily intake of approximately 75 grams (around 2.5 ounces) of walnuts can lead to improvements.Nuts, particularly cashews and almonds, are excellent snacks that provide zinc.Including folic acid in your diet is essential for the healthy development of sperm.A 2020 study found that men on a folate-deficient diet had significantly lower sperm counts compared to controls on adequate folate intake, suggesting a direct nutritional impact on spermatogenesis. Garlic is a healer on multiple levels and contains allicin, a compound that helps increase blood flow to the sexual organs and protects sperm from oxidative damage. These fruits are superfoods filled with antioxidants, about 30% of your daily vitamin C, and around 16% of your daily folate needs. Research shows that men who consume about two handfuls of walnuts per day have improvements in sperm vitality, motility, and morphology. Check out the Occupational Safety and Health Administration (OSHA) for information on chemicals that are hazardous to fertility and to find out if either of your workplaces are risky.Tomatoes, usually in their purest form, are a proven antioxidant linked to male fertility.And if you want the best service regarding infertility in Nepal, look no further than Hardik IVF and Fertility Center.If you and your partner are planning to start or grow your family, our experienced fertility specialists are here for you.Regular consumption as part of a balanced diet can provide multiple benefits for overall reproductive health.One-third of infertility cases are due to male reproductive issues.Finally, although studies with food extracts or botanic extracts may be of potential interest for fertility modulation, these types of supplements are outside of the scope of the present review and meta-analysis, and therefore these RCTs have not been included.In addition to observational studies, which are important for creating new hypotheses, randomized clinical trials (RCTs) are also needed. In one study, mice were divided into groups receiving CoQ10 + exercise, Shilajit + exercise, both supplements + exercise, or exercise alone. Another clinical trial showed that Shilajit increased total testosterone by 23% and free testosterone by 19%. In one double-blind, placebo-controlled trial, men with chronic stress who took 600 mg daily for 8 weeks experienced a 27.9% decrease in cortisol levels. Supplements such as folic acid, zinc, selenium, and L-carnitine are often recommended to support sperm health. Dehydration can reduce semen volume and negatively affect sperm motility. At the same time, it’s essential to avoid foods that can harm sperm health. Its high content of polyphenols helps protect sperm cells from damage and supports overall reproductive health. Regular consumption has been linked to improved sperm morphology and movement. These brain-shaped nuts are loaded with omega-3 fatty acids and antioxidants that support sperm vitality. Zinc is essential for sperm development and testosterone production, making these seafood delicacies a top choice for boosting reproductive health. The small number of studies that have tested similar supplements, the small sample sizes included in those studies, and the high degree of interstudy heterogeneity across outcomes mean that further research may lead to a change in the effect estimates outlined in this meta-analysis. Male Preconception+: The Go-to Male Preconception Multi -Vitamin to Increase Sperm Count Moringa leaves are rich in vitamins and minerals, which can contribute to better sperm health. Including folic acid in your diet is essential for the healthy development of sperm. Walnuts are known to be rich in folic acid, B6, zinc, selenium and omega-3 fatty acids, which help in healthy sperm development. Folate helps to reduce sperm abnormalities, contributing positively to sperm count and overall fertility. They are rich in zinc, a crucial mineral for sperm production and testosterone levels. Oysters are often highlighted for their potential in boosting male fertility. It’s known to improve blood flow, which supports better sperm production and function. Omega-3s help increase the fluidity of the sperm cell membrane, which aids in better fertilization. Consuming citrus fruits, fortified dairy, and nuts ensures your body receives these essential nutrients, promoting optimal sperm production and function. Foods That Can Help Increase Your Partner’s Sperm Count Wu indicated that short-term administration of LC can positively affect sperm count and leading to successful pregnancy through ICSI (37). Lenzi et al conducted a double-blind controlled clinical trial to evaluate the effect of LC on male infertility. Findings show a positive relationship between initial sperm movement and increased LC in epididymis and L-acetyl in sperm (30, 32). Moslemi et al studied 690 infertile men with idiopathic asthenoteratospermia who received daily supplement of selenium (200 μg) in combination with vitamin E (400 IU) for at least 100 days. Studies have shown that ginseng can enhance spermatogenesis and improve testicular function. Ginseng, a well-known herb in traditional medicine, has demonstrated benefits for male reproductive health. This makes walnuts a valuable addition to any diet aimed at promoting reproductive health. Numerous studies suggests that lycopene, a powerful antioxidant, may improve sperm count by up to 70%, making it a valuable nutrient for male fertility. In a randomized controlled study, infertile men treated with ashwagandha showed significant increases in sperm count and motility, along with reduced oxidative stress markers and improved antioxidant levels. One study found that ashwagandha use led to a 53% increase in semen volume, a 57% increase in sperm motility, and a 167% increase in sperm count. Fertility experts strongly recommend including foods high in zinc, selenium, vitamin C, vitamin E, omega-3 fatty acids, and folate, as these nutrients play a vital role in sperm development.Brazil nuts are the highest source of selenium in the diet, with one nut providing 70-90mcg of selenium each, plenty enough to meet the average man's daily needs for selenium.Nisha IVF Centre is one of the leading fertility hospitals in Ahmedabad.After selenium supplementation, 52.6% of participants experienced an increase in sperm motility and morphology.Compared to many commonly consumed fruits, kiwis are especially rich in vitamin E and vitamin C.Folate also improves sperm health by increasing sperm count and motility.Fertility-friendly drinks include smoothies made with pomegranate, spinach, and citrus fruits or green tea for its antioxidants.Maintaining a healthy lifestyle is equally important for both men and their female partners when it comes to fertility.If oysters aren’t your favourite, beef, poultry, dairy, nuts, eggs, whole grains and beans also contain zinc, although not quiet as much of it. 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. Research shows that carnitine is particularly effective at improving sperm motility (their ability to swim), while also supporting healthier sperm morphology (shape). Case Study: How Lifestyle Changes Improved Sperm Health Similar to cigarette smoking, heavy alcohol consumption is also linked to poor sperm motility, count, and other negative impacts on male fertility. Several relatively large studies have found that sleep duration and quality to correlated to sperm motility, concentration, sperm count, and morphology. A healthy lifestyle and diet go hand in hand with avoiding certain foods and bad habits to increase fertility. When men incorporate this herbal supplement into their diet, it may lead to an elevation in both semen volume and the motility of sperm, contributing to improved reproductive health. To increase sperm count, it is recommended to include foods rich in zinc, such as barley, beans, and red meat, in your diet. Hadwan and colleagues examined the effect of zinc supplementation on quantitative and qualitative characteristics of semen and ligands attached to the zinc in men with asthenoteratospermia. The trial showed non-significant changes in semen parameters such as density, motility or morphology in CoQ10 group, whereas total antioxidant capacity was increased significantly (p41). Balercia and colleagues examined the effect of CoQ10 on sperm motility in infertile men, which 60 men with idiopathic asthenoteratospermia received CoQ10 therapy in a double-blind controlled trial. Abad and colleagues also carried out a study to determine the effect of oral antioxidant treatment upon the dynamics of sperm DNA fragmentation following in a cohort of 20 infertile patients diagnosed with asthenoteratozoospermia. Also, no significant relationship was observed between multi-antioxidant supplementation and other semen parameters like motility and morphology. After this therapy, significant statistically increases were found in number of sperms due to WHO index in treated groups. Lycopene has been linked to a variety of health benefits, and in the realm of male fertility, research shows it may play a powerful role. Clinical trials and reviews have found that supplementation can significantly increase sperm count, motility, and morphology while also reducing DNA damage. These nutrients help the body produce healthy sperm and protect sperm cells from oxidative damage. Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motility. Consider practicing a keto or carnivore diet to promote a healthy weight and to reduce inflammation and hormonal imbalances caused by excess blood sugar. That’s because fertility is directly tied to more general health markers like energy levels and body composition. While these vitamins and supplements can provide a significant boost to your sperm count, lifestyle factors are essential to consider, too. This is not surprising—recent studies link processed meats to all sorts of illnesses. What we eat is always a culprit for any health problem. Some say sperm are vanishing due to men resting laptops on their laps. This post tackles these questions and shares some sperm-friendly nutrition tips. Walnuts are little powerhouses in a shell and one of the only plant-sources for healthy Omega-3s–and made of about 65% fat. All of that solidified Salmon and these other fish as true fertility superfoods and a rightful place on any fertility food list. That’s because 1/2 filet of salmon and one can of sardines in oil provide nearly all your entire daily requirement for vitamin D, which supports reproductive function, immune function, and bone health. Men and women looking to increase their fertility can double down and eat fish rich in omega-3s several times a week. In fact, one study found that just 40g of sugar a day reduced pregnancy rates in females by a quarter and in males by a third. There’s no one “best” way to make sperm healthier, but lifestyle changes and nutritional support can generally help improve sperm quality. This post identifies dietary factors that can potentially improve sperm count and overall sperm health. The good news is that lifestyle adjustments, including dietary modifications, can positively impact sperm health, including sperm count, motility, and morphology. Dark Chocolate – Packed with Antioxidants to Boost Sperm Motility As discussed further up this fertility food list (in the beef section) selenium and zinc are key nutrients that should be looked for when trying to find foods for fertility for men. Selenium is another nutrient known to improve sperm motility, morphology, and pregnancy rates and also plays an important role in pregnancy. Zinc is an essential nutrient for all humans but studies show it is particularly important for male fertility. Diet is critical, but lifestyle also impacts increase sperm count. Notably, KSM-66® Ashwagandha has been shown in clinical studies to significantly increase testosterone levels when combined with resistance training. If testosterone levels are too low, the body may not produce enough sperm, which can lead to fertility issues. Safarinejad et al investigated the effect of selenium and N-acetyl-cysteine on 468 infertile men with idiopathic oligo-asthenoteratospermia. Selenium is an essential trace element in formation of sperm and testosterone biosynthesis (52). They concluded that peroxynitrite levels and NO synthase activity were significantly higher in the infertile patients compared to the fertile group. Zinc plays an important role in testicular development and sperm maturation (47). Foods That Increase Sperm Count and Motility Fast A sperm count is a medical term that refers to the number of sperm present in a semen sample. They can play a role in increasing testosterone production, ultimately enhancing sperm count and motility. While female fertility often takes the spotlight, male fertility is of equal significance. Read more about male infertility and the Men's Wellness ClinicWhile men produce sperm throughout their lives, sperm count and quality can decline with age, particularly after the age of 45.These nutrients also reduce inflammation, supporting fertility.Therefore, administration of antioxidants can help in new medical treatments (57).Rather than beginning advanced treatment right away, his physician recommended lifestyle adjustments to support sperm health.This study showed that consuming 75 g of raw walnuts/d in the context of a Western-style diet improved sperm motility, sperm vitality, and morphology in healthy individuals but that supplementation with walnuts had no effect on semen volume, sperm concentration, or aneuploidy index. In women, low zinc levels have been found to increase the chances of miscarriage, create hormone imbalances, and inhibit the release of an egg from the ovaries. All these nutrients easily secure spinach and other leafy greens on our list of fertility foods. In fact, one study showed that men who consume high levels of folate had a 20-30% lower overall frequency of sperm abnormalities. As we know from above, Vitamin B12 is critically important for male fertility and has also been shown important in female fertility. One study showed women with the highest blood levels of vitamin B-12 were two times more likely to have a live birth compared to women with the lowest levels. In simple definition, Intrauterine Insemination or IUI for short, is a form of artificial insemination where the sperm is directly placed into the uterus of the woman. Fertility-friendly drinks include smoothies made with pomegranate, spinach, and citrus fruits or green tea for its antioxidants. Regular exercise and managing stress will also speed up the improvements. Just keep the cooking simple to preserve their nutrients! Many fertility experts in Ahmedabad also emphasize the importance of nutrition in boosting sperm quality and count Eating specific foods and avoiding others are easy ways to improve your natural fertility and increase the chances of getting pregnant. One study, in particular, focused on the difference in sperm quality between alcoholic and non-alcoholic men. Trans fats have also been inversely related to total sperm count, even in young men who are otherwise considered healthy. The present study shows that carnitine supplementation also has certain beneficial effects on spermatozoa motility and morphology, although there was also considerable heterogeneity between the 3 studies meta-analyzed.Fortunately, both sperm count and quality can be effectively improved by making some lifestyle changes, including maintaining a healthy fertility diet – eating foods increase male fertility.Antioxidants are important for protecting sperm cells from oxidative stress, a factor that can negatively impact sperm quality.Lean meats like chicken and turkey supply essential amino acids needed for hormone production and sperm development, but moderation is key.A diet of nutrient-dense, whole foods lays the foundation, but specific vitamins and supplements can increase sperm count fast, improve motility, and boost overall reproductive health.Staying hydrated with water is key, and a glass of tomato juice is great for lycopene, which helps sperm health. Incorporating these into daily meals can lead to noticeable improvements in fertility. Equally important is avoiding foods and habits that can negatively impact fertility. Oxidative stress can damage sperm DNA, reduce motility, and lead to abnormal morphology. Lower inflammation levels generally correlate with better reproductive health and can enhance the chances of conception. But, above-normal zinc levels in the body can be harmful as well, so don’t get too carried away at the raw bar. While the science on this isn’t conclusive, we do know for certain that oysters are a fertility superfood because they are rich in zinc, Vitamin B12, Selenium, and Vitamin D. They are rich in vitamins A, C, K, folate, and other minerals and antioxidants. This nutrient profile of this fertility superfood, particularly its folate content makes it one of the best fertility foods for women and men. This, along with Beef’s surprising amount of amazing omega 3 fatty acids (more on those later) make beef the best fertility food for men and one of the top fertility foods for women. One cup of red bell peppers provides 211% of your daily vitamin C, 26% of vitamin B6, 17% of folate, and 16% of vitamin E. Vitamin E is a powerful antioxidant that helps protect the body from reactive oxygen species (ROS), which can damage sperm. Not only is it delicious, but it also has the highest vitamin C content of any fruit. Moreover the future studies should concern the pregnancy rate as a primary outcome in their designs. Researchers have found that supplementing with vitamin B12 is just as effective as supplementing with antioxidants when it comes to supporting healthy sperm count. Studies show that vitamin C may help to increase many parameters of sperm health, including sperm count. As mentioned above, the Male Preconception+ is our go-to and is loaded with antioxidants, nutrients, and herbs to support sperm motility, count, and overall health. Similar to other vitamin deficiencies, vitamin D is important for fertility, and levels have been linked to sperm motility, count, and more. For the remainder of this article, we will take a deep dive into each fertility superfood listed above and discuss relevant clinical studies focusing in on specific nutrients that specific food is particularly high in. The fertility superfoods mentioned in this article are loaded with fertility-enhancing nutrients for both men and women trying to conceive. Many essential fertility nutrients are found in other foods, and the natural sugars in fruit can work against your goals if consumed in excess. So, how can your partner boost his sperm count?Eating fat lubricates the lymphatics and helps filter out harmful pathogens, which is critical to maintaining a person’s optimal health and fertility.Bananas also contain bromelain, a natural enzyme that has been shown to improve testosterone levels, particularly in men who exercise regularly.That said, getting adequate fertility-supportive nutrients like CoQ10, PQQ, and Ashwagandha is impossible to get from diet alone.This nutrient profile of this fertility superfood, particularly its folate content makes it one of the best fertility foods for women and men.We discuss various nutrients and dietary supplements in this article that may or may not be helpful. Top Foods to Increase Sperm Count Naturally and Improve Fertility Since fruits generally contain low levels of zinc, the fact that one avocado provides over 10% of the daily recommended intake makes it stand out. One whole avocado provides an impressive 41% of your daily folate, 28% of your vitamin E, 23% of your B6, 22% of your vitamin C, and 12% of your zinc. Finally, this study suggest that further research should be done to determine the appropriate antioxidant compounds as well as certain dose of antioxidants in clinical practices. Eating plenty of red meat, shellfish, and other animal-based whole foods ensures adequate zinc status. Thankfully, it’s easy to get enough zinc through diet alone. Zinc has been shown to increase testosterone, promote fertility, and foster muscle growth. Unlike most other mammals, humans can’t make vitamin C, which means we need to get it through our diet. Dark chocolate, particularly with high cacao content, is rich in antioxidants such as flavonoids, which help improve sperm motility by reducing oxidative stress. Studies suggest that regular consumption of walnuts can improve sperm quality, especially in terms of motility and concentration. Vitamin C reduces sperm DNA fragmentation, vitamin D supports testosterone levels, and vitamin E enhances sperm motility. Additionally, Brazil nuts contain healthy fats that support overall reproductive function. These nuts are rich in both micro and macronutrients that can play a significant role in reproductive health. The vitamin B6 in bananas helps regulate hormones, which can positively impact sperm production. Regular consumption as part of a balanced diet can provide multiple benefits for overall reproductive health. These vitamins help neutralize free radicals, further protecting sperm from cellular damage. FAQ Top Foods To Increase Sperm Count Naturally And Improve Fertility Antioxidants shield our organs and cells, including those involved in spermatogenesis and other male fertility processes, from harmful reactive oxygen species. The researchers connected these improvements to amla’s antioxidant properties and hormonal support, particularly noting increased serum testosterone levels and enhanced semen antioxidant status. Next time you’re looking too cook a meal with foods that increase sperm count, throw in some extra garlic. In one study, men with diminished sperm motility were found to have lower seminal plasma B6 when compared to men with normal sperm motility. According to several research studies, men who were deficient in magnesium had an increased risk of premature ejaculation. This electrolyte ensures proper motility and transport of sperm and plays a direct role in the creation of sperm. Women's cervical mucous also contains a specific electrolyte balance that interacts with the chemical gradient provided by semen, which collectively helps ensure the sperm knows where to travel. It is rich in antioxidants, which help reduce oxidative stress, a factor that can negatively impact sperm health. Incorporating these into the diet can also support sperm health effectively. Zinc plays a crucial role in enhancing semen volume and improving sperm motility. This article will explore which foods are beneficial for boosting sperm health and why they are effective. Bananas are rich in vitamin B6 and vitamin C, both of which are essential for maintaining hormonal balance. Walnuts are an excellent source of Omega-3 fatty acids, which play a critical role in improving sperm morphology (shape). Omega-3 fatty acids are essential for maintaining the structure and function of sperm cells.