10 Tips and Foods to increase Sperm Count

One in six couples experience infertility, and in one-third of those situations, the male partner is the one with fertility issues. The health and quantity of the sperm play a significant role in infertility in men. Numerous factors, including diet, can have an impact on a man’s low sperm count, aberrant sperm appearance, and poor sperm mobility. Read more to know tips and foods to increase sperm count in order to boost your chance of conception.

Also, Check: Home remedies for male infertility 

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Importance of Sperm count

Having a healthy sperm count is frequently required if you’re attempting to get pregnant naturally. A higher percentage of body fat is more prevalent in men with low sperm counts. Additionally, they have a higher incidence of metabolic syndrome, which increases their risk of diabetes, heart disease, and stroke. The likelihood of conception difficulties decreases with an increase in sperm count. For a healthy reproductive life, it is crucial to make an effort to enhance sperm count. 

Also, Check : Infertility in Females

Nutrients essential for boosting sperm count

  • Folate
  • Vitamin B12
  • B-Complex 
  • Zinc 
  • Vitamin C
  • Vitamin D
  • CoQ10
  • Omega-3 Fatty Acid
  • D-Aspartic Acid 
  • Carnitine
  • Selenium
  • Magnesium
  • Arginine

Also, Check: Vitamins and minerals to boost fertility

Foods to avoid if you are planning to conceive:

Avoiding particular foods and bad habits is a crucial part of living a healthy lifestyle and eating a diet that will boost fertility. The following foods and drinks can potentially increase sperm count by being reduced or eliminated from the diet.

  • High Caffeine foods and drinks – Linked to poor sperm count
  • Soy – Phytoestrogens in soy products can hamper sperm.
  • High Fat Dairy – Can harm sperm count and motility
  • Processed Meat – Reduces sperm count
  • Excess Alcohol – Reduces sperm health and quantity 

10 Tips to boost sperm count and quality:

There are numerous methods to increase sperm count and the chances of fertility, and the most effective one is through diet and a healthy lifestyle. Remember that your general health typically correlates with your fertility and libido.

1. Exercise regularly

Regular exercise has numerous health benefits, including raising testosterone levels and enhancing fertility. However, excessive activity may have the reverse effect and lower testosterone levels

2. Get some sunshine

For both male and female fertility, vitamin D may be crucial. In men, It helps in increasing the testosterone level and is associated with greater sperm mobility.

 Also, Check: Benefits of Vitamin D

3. Quit Smoking and Alcohol consumption

Reduce your level of smoking and alcohol consumption. Avoid drinking a lot of alcohol because it can lower testosterone levels and affect the quality of the sperm.

4. Maintain good sleep cycle

Poor semen quality has also been connected to restricted or excessive sleep.. Have an 8-hr good night’s sleep which is very much important for conception.

5. Maintain a Healthy Weight

Obesity or high BMR is the major reason for infertility in men and it also hampers the sperm quality and quantity.

Also, Check: Natural ways to lose weight

6. Reduce the intake of caffeine

Consumption of caffeine is known to decrease sperm quantity and reduces the chance of conception. More than 5 cups of coffee per day have been linked to reduced fertility. 

7. Be cautious around toxic chemicals

Avoid exposure to pollutants, heavy metals and toxins( BPA) which has a negative effect on sperm health and affect the fertility ultimately.

8. Have a stress-free lifestyle

Do yoga and meditation to keep your mind and body calm and away from stress Your sexual satisfaction may decline and your fertility may be affected by stress. Long-term stress increases cortisol levels, which have significant detrimental impacts on testosterone. As cortisol level increases your testosterone level goes down.

Also, Check: Home remedies for female infertility

9. Avoid spending a lot of time sitting

Avoid spending a lot of time sitting down because doing so can raise your scrotal temperature, which may decrease your fertility.  

10. Have a happy and healthy sexual life

Foods to increase sperm count:

Following are some foods to increase sperm count and improve the chances of fertility:

1. NUTS:

Nuts of various types have been proved to bring nutritional benefits to your fertility diet. They include crucial fertility-boosting elements such as Omega-3 fatty acids, selenium, vitamin E, and magnesium, in addition to plant-based proteins. Researchers discovered that eating a combination of almonds, hazelnuts, and walnuts every day increased men’s sperm count, shape, and motility.


Studies show that regular consumption of groundnut increased the testosterone level in males. This is very much helpful in case of testosterone is reduced due to ageing. It also helps in increasing the good cholesterol level.

Also check: 6 Foods for fertility in male


These kidney-shaped nuts are a great source of magnesium and selenium. Cashews are a heart-healthy snack since they are high in unsaturated fat!

Studies have linked consumption of cashews to better magnesium absorption and a higher chance of becoming pregnant. Five grammes of protein, vitamin C, and folate are all found in one serving of around 18 cashews. It also helps to boost libido and potency in males. 

Also, Check : Foods to improve female egg quality


They are a good source of selenium, zinc, omega-3 fatty acids, folate, and vitamin E, just like many other nuts. Nutrients in nuts have been shown to help regulate hormones by stabilising blood sugar levels, which is a crucial component of healthy fertility. 

Also, check: 7 Foods that help in female fertility


Sperm morphology, vitality, and motility can all be improved by walnuts. Omega-3 fatty acids are also abundant in these nuts. Arginine, which is known to boost semen volume, is also abundant in it.

Also, Check: Walnut Laddu recipe


Zinc and omega-3 fatty acids are found in pumpkin seeds, and these nutrients may increase sperm quality. Consider consuming flaxseed, chia seeds, or sunflower seeds, which provide vitamin E and other antioxidants that could aid to increase sperm production and also motility. 

Also, Check: Nuts and Seeds rich in protein


It have been demonstrated to raise tissue tocopherol levels and boost the sperm’s antioxidant activity. Sesame can also be recommended as an effective and safe treatment for male factor infertility because it increases sperm motility and count overall. 

Also, Check: Recipe using sesame seeds


Sunflower seeds are rich source of vitamin E which is a potent antioxidant. Vitamin E along with vitamin C prevents sperm DNA fragmentation.


Pumpkin seeds are a crucial component in boosting both testosterone and sperm production. Due to its high folic acid content, pumpkin seeds are excellent at increasing male fertility. Additionally, pumpkin seeds can aid to improve sperm quality, quantity, and motility. Enjoy your salads by topping it with some pumpkin seeds or snack on raw seeds.


Testosterone is a male hormone connected with sex drive. In men, ashwagandha has been proven to increase testosterone levels. It is considered to have aphrodisiac-like properties that increase sexual desire. Stress is a typical cause of decreased sex drive and poor sexual performance. According to research, ashwagandha relieves stress, which can alter sex drive and the capacity to relax enough to boost desire and pleasure. It is also beneficial in increasing sperm count and motility (movement) in men who are infertile. 

Also, Check: Benefits of Ashwagandha 


Mucuna pruriens or Kawach is a tropical legume originating from South Africa and Asia. Levodopa, a substance found in Kawach and linked to dopamine, is important for fulfilling sex life. It elevates the quality of your erection, boosts libido, and improves your sexual response. It helps restore the reproductive system and improves the health of the sperm. Additionally, it helps with sexual disorders like oligospermia and erectile dysfunction. 

Also, Check: 6 Foods for male fertility


It is an Ayurvedic herbal remedy that has been used for centuries in the Indian medical system. Kali Musli contains Vrishya (aphrodisiac) and Balya (strength provider) characteristics that aid to treat male sexual dysfunction and increase stamina. It also helps to balance Vata, which improves sexual drive and increases sperm count. 

Also, Check: 8 Aphrodisiac foods to boost libido in men  


Zinc is a powerful antioxidant found in black pepper that lowers oxidative stress and enhances fertility. It boosts the sperm count and testosterone levels, the male sex hormone. Magnesium and zinc found in black pepper are abundant, which helps the sperm develop.


It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to the boost fertility and improve the sexual wellness in adults, both men and women. To know more about adults ayurvedic foods –SHOP HERE.

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