Yes, certain foods can increase sperm count—here’s what to eat

Sperm health is just as important as ovum health.
Whether you are trying to get pregnant through sperm donation or through having sex with someone who produces sperm, there are certain foods that can improve sperm health.
What impacts sperm health?
Various modifiable factors can impact sperm quality including environmental toxins, stress and lifestyle factors such as poor diet, obesity, smoking and/or excess alcohol intake. One of the common themes underlying these factors is increased oxidative stress. Oxidative stress plays arguably the biggest role in male (and female) infertility; oxidation impacts cell survival, ovum maturation, aging of eggs, along with sperm quantity and quality and is a significant contributing factor in 30-80% of infertility cases.Are there foods, vitamins or nutrients that can improve sperm health?
Because oxidative stress plays such a key role in infertility for both partners, the most studied ingredients that show benefits include antioxidant vitamins and nutrients including:- Zinc: Studies show that adding zinc supplementation significantly increased semen volume, sperm motility and the percentage of normal sperm morphology. Foods rich in zinc include red meat, poultry, beans, whole grains and certain types of seafood (crab and lobster).
- Folate: Folate helps in DNA methylation and studies indicate being low on folate can impair semen quality including sperm DNA damage. Natural folate food sources, which usually are not very bioavailable, include dark green leafy vegetables, fruits, beans, eggs, meat and grains. Fortified cereals and bread are good sources of folic acid.
- Selenium: This essential element helps with normal testicular development , spermatogenesis and spermatozoa motility and function. Selenium in our diet is found in seafood, meat, poultry, cereals and other grains.
- Vitamin E: This vitamin has been shown to improve sperm motility in those who had low sperm count or poor sperm motility. It is also shown to prevent ovulation decline and reduce oxidative stress. Vitamin E is naturally found in vegetable oils such as wheat germ, safflower and sunflower oils along with nuts such as almonds, peanuts and hazelnuts.
- L-carnitine (both acetyl and L-tartrate): This helps sperm maintain quality and vitality throughout their lifecycle. Has been shown to regulate the oxidative and metabolic status of the female reproductive system by preventing free radical-induced DNA damage and stabilizing the storage of energy for reproductive cells. Carnitine is found in red meat (the redder the better in level), fish, poultry and milk.
- Other strong antioxidant nutrients include Lycopene found in red fruits like tomatoes along with Vitamin C found in citrus fruits.
Wherever you are on your conception journey, we are here to support you.
‘The Motherly Guide to Becoming Mama’
