Men's Health

10 Super Nutrients for Sperm Health

Sperm count can be increased through natural foods containing sperm friendly nutrients. The nutrients for sperm health can have a major role in overcoming infertility.

Food has nutritional power unlike any supplement as the vitamins, minerals, and antioxidants are readily absorbed by the body to be use efficiently for natural processes.

Nutrients for boosting Sperm Health

Strong and healthy sperm needs all essential nutrients to become active. The markers of sperm health are sperm count, motility, morphology, and volume. All these will benefit from the power boost through healthy foods.

Although keeping a track of all the foods for boosting can be difficult, try to focus on eating right. Include lean meat, vegetables, legumes, grains, and nuts in your diet to have a significant effect on sperm motility.

Food for sperm

There is a list of other foods that are rich in nutrients for sperm health and all those can help you improve your overall health as well.


Zinc has a vital role in regulating the quality of semen. Infertile men have been seen to have comparitively lower levels of zinc which can be improved through natural foods.

You may increase your zinc intake with shellfish, oysters, red meat, nuts, beans, dairy, fortified cereals, whole wheat and grains.


Folate is another nutrient needed for fertility and good sperm health. It reduces the risk of damaged DNA.

Foods containing folate are green vegetables, fruits, nuts, beans, peas, whole grains, fortified cereals, bread, and pastas.

Vitamin B-12

This nutrient is critical for optimal sperm health as it has many benefits. Vitamin B-12 reduces sperm damage while improving the overall quality.

Foods rich in vitamin b-12 include fish, clams, dairy products, eggs, fortified cereals, and nutritional yeasts.

Vitamin C

Antioxidants have a vital role in improving sperm quality. Fertility eventually improves as a result of increasing the intake of vitamin C foods. A combination of Vitamin C and spinach is known to have positive impact on sperm quality.

Healthy options include citrus fruits, sweet peppers, kiwi, strawberry, cantaloupe, tomatoes, and broccoli.

Vitamin D

Vitamin D is known to boost testosterone levels in the body to improve fertility. However, some studies say that Vitamin D has no role in affecting sperm quality.

It is still recommended to up your intake of foods containing Vitamin D such as egg yolks, beef liver, cheese, oily fish, fortified dairy products, and mushrooms.

Vitamin E

Vitamin E is also known for its antioxidant properties.

Foods to include in your diet are corn oil, sun flower oil, soyabean oil, nuts, seeds, spinach, broccoli, margarine, and fortified juices.

Coenzyme Q10

Living cells need the antioxidant known as Coenzyme Q10 to function and improve semen quality.

It is therefore advised to include foods containing CoQ10 such as beef, chicken, fish, plant based oils, nuts, sunflower seeds, pistachios, and peanuts.

D-Aspartic Acid

Overall sperm quality can be improved by having D-Aspartic acid in your diet. It is an amino acid good for testosterone levels and sperm concentration.

Increase your intake of meat, eggs, dairy products, grains, fresh fruits, and fortified cereals.

Omega 3 Fatty Acids

Omega 3 fatty acids are essential for maintaining optimal health. They are good for fertility and should be includes in the regular diet.

Such foods include fish, flax seeds,chia seeds, walnuts, plant based oils, fortified dairy products.


Male infertility can be enhanced with the intake of l-arginine amino acid. The transformation of this amino acid into nitric acid plays a vital role in regulating sperm function. However, very high doses of l-arginine can have negative effects on sperm quality.

Foods to increase the intake of l-arginine are peanuts, pumpkin seeds, meat and poultry, beans, lentils, ans dairy products.

Can Medications Increase Sperm Count?

There are medications to increase the sperm count depending on health condition and other factors. Low sperm count is a common issue nowadays because of several reasons.

The sedentary lifestyle factor being the most dominant of all reasons, has affected both men and women badly in terms of fertility.

However, there are medicines for boosting fertility which improves the reproductive system and assists its function.

  • Clomiphene Citrate
  • Serophene
  • Subcutaneous injections
  • Antibiotics
  • Human chorionic gonadotrophin
  • Letrozole
  • Exogenous androgens

Foods to Avoid

Sperm count rate has been on the decline in the last decades according to researchers. Although the problem has been identified, there are still no reliavle methods to assure improvement in fertility.

It has been observed that the sperm count has more than halved in western countries although the reason is not concluded yet.

Traditional medicines and natural remedies for boosting fertility have been used for thousands of years to have an influence on sperm count in some way or the other.

There are foods to avoid if increasing sperm count is tha target as they may have adverse effects on sperm health.

Such foods include unhealthy Trans Fats, alcohol, and soy. Also, the estrogenic medications should be avoided as they have anti androgens to reduce testosterone. Canned and plastic products also have estrogen which should be avoided.

Other Factors to Affect Sperm Health

Several factors affect the health of sperm and their production. The world and the happenings around you can have an impact on overall immune system. Learn more from the Men’s Infertility GuideMen’s Infertility Guide to know causes and treatment.

exercise can boost sperm health while your sedentary lifestyle may become the culprit of bad sperm. A healthy diet may become your power boost whereas smoking will only reduce your sperm production ability.

Moreover, stress and anxiety has always been the enemy of fertility and is better to avoid. Try and indulge in activities that promote good sperm health such as yoga and relaxation techniques.

How Long does it Take to Make New Sperm?

The regeneration cycle takes around 2.5 to 3 months to produce and mature new sperm. The constant supply of sperm maintains a surplus to keep the cycle moving. The production of millions of sperm every day keeps a good stock of sperm even it is released frequently.

Having frequent sex can help boost sperm health as fresh sperm will take the place of the old ones. However, too much of sex can be bad if you do not have enough sperm count as you will fall short of them. Less frequent ejaculation will age the sperm letting it die inside.

How to Find out if Sperm is Healthy?

There are no obvious signs oe symptoms indicating that there is a problem with sperm. Ejaculation may take place normally and even the semen will seem normal although there will be an underlying medical problem.

Medical tests are performed to check for semen quality. Semen analysis is the first step to check if there is any concern with sperm health. The test will check for the color, quantity, consistency, count, motility, and morphology of sperm. More tests are only performed when the semen test shows a problem.

Khadija Ahmad

An author at Ask Health News, Khadija has good experience in Health And Physical Education and delivers her research work to entertain readers. Her words reflect creativity and intellect as she succeeds in shaping them into interesting articles for readers. Email: khadija@askhealthnews.com

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