10 Foods That Increase Sperm Count Naturally at Home


If you are trying to conceive, you already know that there are foods that increase sperm count and overall male fertility in men. 

It needs two to tango, and it needs two to procreate.

A healthy lifestyle is as important for a man as it is for a female partner. Conceiving a child is a joint effort between a man and a woman. While the woman’s fertility is often the focus, a man’s fertility is just as important. Having a high sperm count will boost the chances of a successful conception, and having a high quality and quantity of sperm is important for a healthy and happy pregnancy.

With this in mind, it is important for men to consume sperm-increasing foods and improve their fertility.

If you want to consult our fertility experts then book a free appointment at Crysta IVF, the best IVF Clinic in Delhi, or Call at +91-8938935353

In this blog, we will be highlighting a list of such foods that can help boost sperm count and overall male fertility. By incorporating these foods into your diet, you can take an important step towards bringing a new life into your home.

Role of sperm in pregnancy

The normal sperm value ranges from 1.5 milliliters to 5.0 milliliters per ejaculation. Around 50-60% of the sperm should have a normal shape and motility. Sperm quality and quantity have a major role to play in a successful conception of a baby. Low sperm count is one of the prime causes of male infertility. Thus, it is extremely important to detail different methods and knows about foods that boost sperm count and what to include in your diet to increase your chances of conceiving naturally or via fertility treatments.

Read more: What are the Minimum Parameters for Healthy Sperm?

Prevalence of decline in sperm count 

For some years now, the average count of sperm for a common man has dropped a whopping 50%. Although both partners in procreation are responsible for enhancing their fertility odds, men are typically forgotten when fertility conversations occur.

Also Read: Signs and Causes of Low Sperm Count

Even recent studies, as published in the journal Human Reproduction Update, have shown a decline in sperm count, raising concerns about a potential reproductive crisis. These findings have significant implications for human reproduction if the current trend continues.

The study found that sperm concentration dropped from an average of 101.2 million per milliliter to 49.0 million per milliliter between 1973 and 2018 – a decline of 51.6%. This decrease in sperm count is a cause for concern for couples trying to conceive and a significant problem for society and the human race.

Read more about this studyWhat Happening To Sperm Counts Around The World

However, hope has not vanished. There are plenty of fertility foods that boost an increase in the fertility rates of men.

Male infertility can put massive stress on a relationship, but it’s vital not to panic since there may still be superfoods that can help you and your partner get pregnant. 

In light of this fact, this simple guide to sperm boosting foods is designed to make you learn everything about the role of foods in increasing sperm count and sperm motility in men to successfully get your partner pregnant.

Related: How to recover from low sperm count?

What to eat to increase sperm count naturally?

If you are struggling with infertility your fertility doctor will likely order a semen examination for the male partner to analyze the amount of sperm, the feasibility of those sperm and the motility, or how well they move. Healthy sperm, and plenty of it, is vital for a successful pregnancy.

Many studies suggest that nutrition has a major role to play, including lifestyle, to create healthy sperm. The right food plan is key to dealing with various chronic conditions including fertility health. The foods you choose to fill your plate can decrease inflammation, lower cholesterol, and enhance digestion. Those are just a few examples of how diet regimes affect your overall health. 

If you want to increase the quality and quantity of sperm, make a note of the fact that there are foods that increase sperm count & motility. Still, thinking about the best foods to increase sperm count? And how much food is enough? Consider the list of the topmost healthy foods you can include in your diet food for healthy sperm. 


Eggs top the list of some of the best fertility superfoods to increase male fertility. The reason behind including eggs in your diet is that eggs are loaded with minerals and nutrients, which many modern foods lack. Apart from containing various nutrients, eggs are also rich in the following Vitamins:

  • Vitamin K
  • Vitamin D
  • Vitamin B6
  • Vitamin E
  • Zinc
  • Calcium  

Eggs also improve HDL, also known as ‘good cholesterol. Eggs are good for male fertility because they are highly loaded with protein. The nutrients present in eggs help increase sperm production thereby positively affecting male fertility. 


Bananas are an important part of the best foods that are responsible for sperm recovery. Banana is loaded with high levels of tryptophan, which are converted to serotonin. Serotonin is known as the mood-enhancing brain neurotransmitter that helps to deal with depression and enhances memory. The richness of vitamin B6 and magnesium enhances good sleep and relaxes the muscles. It helps in boosting the production of the hormone testosterone, which is a prominent male sex hormone and is responsible for improving the libido. Bananas are also known as food for healthy sperm, as it increase the sex drive in men. Apart from increasing sex drive, bananas are also responsible for improving sex performance and overall virility. 

Dark Chocolate 

Dark chocolate would be of great help if you are looking for fertility foods to increase sperm count and motility fast. Various research studies show that men can get more benefits from dark chocolate than women. Dark chocolate is responsible for reducing BMI which has an important role to play in improving male fertility. Studies have proven that dark chocolates have the potential to improve the quality of sperm. It is also helpful in enhancing the volume of ejaculate and boosting sperm count and motility. 


If you are planning to make your parenthood dreams come true and looking for the best Indian food to increase sperm count, consider consuming spinach to boost fertility. Spinach is super-rich in folic acid which is responsible for decreasing the number of abnormal sperm in the semen which boosts your chances of having a good amount of sperm penetration into the egg. Spinach is also helpful in preventing cancer and reducing blood pressure thereby impacting your overall health. 


Oyster is known as the food to increase sperm motility fast and it also increases libido (which is important if you’re trying to have a baby). Oysters are beneficial for male fertility because this superfood is also extremely high in zinc. Consuming a zinc-rich diet has been found to boost hormone testosterone, sperm count, and sperm motility. Oysters are also considered a fertility superfood because they are important for the maintenance of healthy sperm. 


The selenium found in nuts, mostly Brazilian nuts, can prove to help boost sperm count, improve sperm shape, and sperm motility. Nuts are rich in omega-3 fatty acids that help increase sperm count in men and are considered to be the best food for sperm recovery. Nuts are also known for removing toxins from the bloodstream because of the antioxidants present in them. 


Pomegranate juice has been shown to improve sperm quality and motility. The antioxidants in pomegranate juice can help protect sperm from damage caused by free radicals, which can lead to better sperm health and increased fertility.

Oranges and strawberries

None of us is unaware about the remarkable benefits of Vitamin C. And when it comes to male fertility, Vitamin-C containing foods like oranges and strawberries are best known for improving the quality and quantity of sperm because it is responsible for protecting sperm from oxidative damage. Consuming fertility-boosting foods like oranges and strawberries are effective for male fertility because it helps to improve sperm motility and overall sperm health in men. 

Water to stay hydrated  

Drinking at least 8 glasses of water is essential for your overall health, including fertility. Drinking adequate amounts of water is important for both the partner as it helps to flush out waste products from the body thereby increasing fertility in male and female. Various research studies say that it is important to stay hydrated to achieve and maintain healthy fertility. It has also been observed that dehydration in many cases can lead to reduced sperm quality and decreased volume of semen.  

Whole Grains

Whole grains such as brown rice, quinoa, and oats are rich in vitamin E, magnesium, and zinc which are important for sperm health. Vitamin E is an antioxidant that can help to protect sperm from damage caused by free radicals, magnesium is important for sperm motility, and zinc is essential for sperm production. All these nutrients fall in the category of sperm-increasing foods and can contribute to better sperm health and increased fertility.

What not to eat to increase male fertility? 

The rapidly decreasing sperm quality is a concerning factor in the present world. The foods you eat and the lifestyle you follow have a major role to play in enhancing sperm count in men. Most studies show that certain foods can severely affect male fertility. If you are trying to have a baby, consider the list of foods that you should not consume to boost sperm count. 

Processed meat

Couples trying to conceive should limit their consumption of processed meats, which can affect their fertility health. Some of the processed meats are bacon, beef jerky, hot dogs, and salami. Limiting consumption of these foods can help you improve your chances of conception as it will help you in increasing your chances of sperm production and improve fertility health. 

Soy products 

Excessive consumption of soy products has been linked to reduced sperm concentration in men and prominent fertility experts advise couples to limit their intake of soy products when they are trying to have a baby. 

Trans fats

Trans fats are considered to be responsible for increasing the risk of cardiac-related issues. It is thus recommended by the top fertility experts to avoid consuming trans fats especially when they are trying to conceive because trans fats are linked to reduced male fertility and sperm counts in men.  

Excessive Alcohol & Caffeine Intake

Excessive alcohol consumption can decrease sperm count, affect sperm quality and lead to erectile dysfunction. High caffeine intake can also decrease sperm count and affect sperm quality.

High-fat dairy products  

Dairy products comprising high fats are linked with abnormal sperm shape and sperm motility. Thus, fertility doctors advise couples to reduce their consumption of high-fat dairy products to increase male fertility. 

Other factors to consider while trying to conceive

Apart from revamping your diet with foods that increase sperm count, there are certainly other factors you should consider to improve your sperm health.

  • Limit your consumption of alcohol, caffeine, and tobacco
  • Work on weight management 
  • Get adequate folate 
  • Get enough sleep
  • Lead a healthy lifestyle 
  • Don’t take the stress 
  • Try to stay positive 

When trying to conceive, it’s important to remember that a healthy diet and lifestyle can play a huge role in improving sperm health and increasing the chances of a successful pregnancy. Incorporating sperm-increasing foods such as oysters, pomegranates, dark chocolate, nuts and seeds, fruits and vegetables, fish, and whole grains into your diet can help to give your little swimmers a boost.

Explore more: How to Increase Sperm Count? Tips and more Information

And don’t forget to avoid foods and habits that can negatively impact sperm health. Remember, a healthy balanced diet that includes a variety of nutrient-rich foods is key to supporting sperm health.


For more queries and questions related to male infertility, contact us at 893 893 5353 to talk to the best fertility experts who can guide you on every step of your parenthood journey.

Frequently Asked Question

Best food to increase sperm count

Boost sperm count with a diet rich in fresh fruits, and vegetables, particularly green leafy vegetables, and sprouts. These foods, abundant in antioxidants, contribute to enhancing sperm count.

  Verified by Crysta IVF Fertility Experts

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Ritish Sharma

Ritish Sharma is a professional healthcare writer who has a good understanding of medical research and trends. He has expertise in clearly communicating complex medical information in an easy-to-understand manner. His writing helps people make informed decisions about their health and take control of their well-being.