Best Diet Plan for Men with Oligospermia: What to Eat and Avoid

One common but often overlooked reason for male fertility issues is oligospermia, a condition where the sperm count in the semen is lower than normal.

You might not even know you have it until a fertility test brings it to light. But here’s the good news: in many cases, oligospermia can be improved naturally with the right lifestyle changes, including a healthy diet, regular exercise, and stress management.

In this article, we’ll break down what oligospermia really means, what diet you must consume and what you can do, starting today, to support better sperm health and boost your chances of becoming a parent. Let’s read through.

What is Oligospermia?

Oligospermia is a medical term for low sperm count, meaning there are fewer sperm than normal in a man’s semen. Since sperm are needed to fertilise an egg during conception, having a lower number can make it harder to get pregnant naturally.

Also Read: Signs of Low Sperm Count

Doctors usually check sperm count through a test called a semen analysis. According to the World Health Organisation (WHO), a healthy sperm count is 15 million sperm per millilitre (mL) of semen or more. If it's below this level, it's called oligospermia.

Oligospermia is classified into three levels based on sperm concentration:

• Mild Oligospermia: 10–15 million sperm/mL
• Moderate Oligospermia: 5–10 million sperm/mL
• Severe Oligospermia: Less than 5 million sperm/mL

While it's still possible to father a child with mild or even moderate oligospermia, the chances become lower, especially if the sperm also have poor movement (motility) or abnormal shape (morphology).

What Causes Oligospermia?

Oligospermia, or low sperm count, can result from a mix of medical, lifestyle, and environmental factors. In some cases, the cause is clear, like a hormone imbalance or varicocele, but in others, it may be unclear or linked to multiple subtle factors working together. Here's a breakdown:

• Varicocele

One of the most common causes, varicocele, refers to enlarged veins in the scrotum that disrupt blood flow and increase local temperature, both of which negatively affect sperm production and quality.

• Hormonal Imbalances

The Hypothalamus-Pituitary-Gonadal (HPG) axis controls sperm production. Disruptions in this axis, such as low testosterone, high prolactin, or thyroid disorders, can significantly reduce sperm output.

• Infections

Sexually transmitted infections (like chlamydia or gonorrhea), mumps (in adults), or untreated urinary tract infections can cause inflammation or blockages in the reproductive tract, impairing sperm production or transport.

• Heat Exposure

Prolonged exposure to heat (frequent sauna use, hot tubs, or even keeping a laptop on your lap) can impair testicular function and reduce sperm count. Testes are designed to stay slightly cooler than the body to support optimal sperm production.

• Smoking, Alcohol, and Drugs

Tobacco and alcohol have been shown to reduce sperm concentration and motility, while recreational drugs like marijuana, anabolic steroids, or cocaine can disrupt hormone levels and shrink testicular size.

• Environmental Toxins

Occupational exposure to heavy metals, pesticides, endocrine-disrupting chemicals, or radiation can lower sperm production or cause DNA fragmentation.

• Obesity and Poor Diet

Obesity alters testosterone and estrogen balance, increases oxidative stress, and is linked to lower sperm counts and motility. Nutritional deficiencies, especially in zinc, folate, or selenium, can also impair sperm development.

• Genetic and Anatomical Issues

Some men may have congenital problems like Y-chromosome microdeletions, Klinefelter syndrome, or blockages in the vas deferens that reduce sperm delivery.

• Chronic Stress and Sleep Deprivation

Long-term stress raises cortisol levels, which interfere with testosterone production. Poor sleep is also tied to reduced sperm concentration and lower testosterone levels.

Also Read: Tracking Male Sperm Count by Age: Detailed Chart

7 Best Diets for Oligospermia: What to Eat

Here’s a list of fertility-friendly foods to support healthy sperm production:

• Zinc-Rich Foods

Zinc is essential for testosterone levels and sperm development. The best food sources are pumpkin seeds, oysters, lentils, eggs, spinach, and whole grains.

• Antioxidant-Rich Foods

Antioxidants like vitamin C, E, selenium, and lycopene fight oxidative damage that affects sperm DNA and motility. The best antioxidant-rich foods are citrus fruits, berries, tomatoes, carrots, green tea, and sunflower seeds.

• Folate and B-Vitamins

Folate improves sperm concentration and reduces the risk of chromosomal abnormalities. You can source B vitamins from food such as leafy greens, avocado, legumes, beetroot, and fortified cereals.

• Omega-3 Fatty Acids

They help improve sperm count and fluidity by enhancing cell membrane health. The best sources for Omega-3 fatty acids are walnuts, flaxseeds, chia seeds, and fatty fish (like salmon or sardines).

• Protein-Rich Foods

Lean proteins support muscle mass and hormone production without adding unhealthy fats. The best sources are chicken, turkey, paneer, legumes, and eggs.

• Dark Chocolate (in moderation)

Contains L-arginine, which may boost sperm volume and motility.

• Water

Hydration is essential for healthy semen production and motility. Aim for at least 2.5–3L per day.

5 Foods to Avoid if You Have Low Sperm Count

Here are 5 foods you must avoid that can affect sperm count:

• Processed and Packaged Foods

These are high in trans fats, preservatives, and refined sugar, all harmful to sperm health.

• Excessive Soy Products

Overconsumption may interfere with testosterone levels due to plant estrogens (phytoestrogens).

• Caffeine and Sugary Beverages

Too much caffeine (over 300 mg daily) and sugar can disrupt hormone function.

• Alcohol and Smoking

Both contribute to poor semen quality, DNA fragmentation, and hormone imbalance.

• Fried and Fast Foods

Loaded with unhealthy fats and chemicals, which may affect sperm production.

Also Read: Comparing Azoospermia and Oligospermia: Understanding the Differences

How Can I Improve Oligospermia?

Improving sperm count isn’t always instant, but in many cases, lifestyle and dietary changes can make a big difference within 2-3 months (one full sperm production cycle). Here’s what you can do:

• Follow a Fertility-Boosting Diet

Eat foods rich in zinc, selenium, folate, vitamin C, omega-3, and antioxidants to nourish sperm production and reduce oxidative damage. Include: Pumpkin seeds, walnuts, spinach, berries, eggs, and fatty fish.

• Exercise Moderately

Regular movement (like brisk walking, yoga, or strength training) helps regulate hormones, reduce insulin resistance, and maintain a healthy weight, all of which support fertility. Avoid overtraining, which may suppress testosterone.

• Limit Heat Exposure

Avoid hot tubs, tight underwear, heated seats, or placing laptops on your lap. Wear breathable, loose-fitting clothing and try to keep the scrotal area cool.

• Avoid Harmful Substances

Quit smoking, reduce alcohol intake, and steer clear of recreational drugs and anabolic steroids, all of which are known to affect sperm quality.

• Manage Stress

Stress hormones like cortisol interfere with testosterone and can hurt your reproductive health. Doing meditation, breathwork, journaling, or therapy can help keep stress in check.

• Improve Sleep Hygiene

Poor sleep affects testosterone levels and increases oxidative stress. Getting 7-8 hours of uninterrupted sleep each night can be helpful.

• Stay Hydrated

Proper hydration helps maintain healthy semen volume and fluidity, improving sperm motility.

• Take Supplements (if advised)

Fertility supplements containing zinc, folic acid, CoQ10, vitamin D, and selenium may help improve sperm parameters. Always consult your doctor before starting.

Consult a Fertility Specialist

If you’ve been trying to conceive for over 12 months (or 6 months if over age 35), seek a medical evaluation. A semen analysis, hormone profile, and physical exam can help identify the root cause and determine the best treatment approach.

When to See a Fertility Expert?

If you're trying to conceive and have been diagnosed with oligospermia, don’t wait too long. A fertility expert can recommend lifestyle changes, supplements, or advanced treatments like IUI or IVF if needed.

A semen analysis and hormonal profile are essential first steps in evaluating your fertility status and treatment options.

Suppose you're facing challenges with low sperm count or male fertility. In that case, consulting a fertility expert at a trusted fertility clinic in Delhi, like Crysta IVF and getting a comprehensive treatment can be valuable.

Bottom Line

Oligospermia is not the end of your fertility journey. With the right diet, lifestyle habits, and timely intervention, many men are able to improve their sperm health naturally.

Start by fueling your body with the nutrients it needs, because when it comes to sperm, what you eat truly matters.