8 foods to help improve your sperm

8 foods to help improve your sperm

Insufficient sperm count may be associated with dietary and lifestyle factors, including zinc deficiency, vitamin inadequacy, smoking, and even choice of underwear. Incorporating healthy dietary changes is a valuable strategy for enhancing both the quality and quantity of sperm. In this article, we go through the top vitamins and foods to help increase sperm count for fertilty. 

Antioxidants

Antioxidants have shown to increase sperm count and seminal volume. They’re a fantastic weapon against free radicals – molecules that damage your sperm and increase levels of DNA fragmentation in your sperm. Foods that are rich in antioxidants include nuts, berries such as blueberries, goji berries, raspberries and strawberries, artichokes, beans and spinach… and the good news is that dark chocolate is also a rich source!

a bowl of blueberries to increase sperm count

Vitamin C

Vitamin C is an antioxidant that is important for sperm health and has been shown to improve the concentration, motility and morphology of sperm. Foods high in vitamin C include citrus fruits and their juices, sweet peppers, fruits such as strawberries and kiwi fruit, vegetables such as tomatoes, broccoli and brussels sprouts and fortified breakfast cereals.

Folate

Studies have shown that deficiencies in folate have been linked to increased DNA fragmentation in sperm and poor sperm health along with a reduced concentration. You can increase your folate intake by eating green leafy vegetables such a s spinach, brussels sprouts, asparagus, buts and beans, fortified cereals, enriched flour products such as breads and past and fruits and juices, especially oranges and orange juice. Read more about the importance of folate and pregnancy.

a bowl of spinach. Suggested to help with female fertility

Zinc

Zinc has been shown to boost sexual health, increase testosterone levels, and improve sperm motility in a vast number of studies. Foods such as nuts, beans, turkey, and seafood such as lobster, oysters and mussels have been shown to be a rich source of zinc, which helps sperm production. 

a bowl of nuts and beans to increase sperm count

Vitamin D

Foods rich in vitamin D have been shown to increase testosterone levels and improve sperm motility. Fertility First has recognised the importance of sufficient vitamin D levels in both our male and female patients trying to conceive. Our clinic has routinely tested the vitamin D levels in all our patients as part of our preliminary assessment and has been doing so for over 10 years. Foods rich in vitamin D include oily fish (salmon and tuna), cheese, eggs, yoghurt and mushrooms. Read more about the top Vitamin D foods for fertility.

a basket of eggs to help boost sperm count

Vitamin E

In addition to antioxidants, vitamin E has been shown to improve sperm production and the quality of sperm, providing protection against free radicals than can damage sperm. Foods rich in vitamin E include plant-based oils such as sunflower and soybean oils, nuts and seeds, green leafy vegetables such as spinach and broccoli, and fortified juices.

B12

Research has shown that vitamin B12 is crucial for overall sperm health by improving motility, sperm count and reducing the amount of DNA fragmentation. Foods rich in B12 include fish and seafood, meats and poultry, dairy products, eggs and fortified breakfast cereals.

meat

Omega

In addition to being beneficial for eye, cardiovascular and neurological health, omega-3’s have also been shown to enhance sperm count, motility and improve sperm morphology. Foods rich in omega3’s include fish and seafood, especially tuna and salmon, seeds and nuts such as walnuts and of course, eggs.

To find out more about pre-conception health, fertility testing or to book an initial consultation, please contact us.

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FAQ

How does Fertility First keep fertility treatment and IVF costs down?

As a Doctor-owned Medical Practice, our fertility and IVF treatment costs do not need to cover overheads and/or shareholder dividends, all of which have to come out of the income derived from patients’ treatment cycle fees at other fertility clinics in Sydney.

What is the NSW fertility treatment rebates?

From the 1st October 2022, the NSW Government announced a rebate of $2,000 in OOP expenses for all eligible patients. Fertility First is pleased to support the NSW Government’s fertility rebate at our Sydney fertility clinic.

What makes Fertility First different to other Sydney fertility clinics?

Fertility First is privately owned, which means we can place more focus on our patients. We offer a holistic approach to fertility and believe that it’s important to minimise the invasiveness of the fertility testing process and only carry out the necessary investigations, maximising your chance of a successful outcome. We offer extensive preliminary fertility testing, including Halosperm Assay.

We were one of the first Sydney fertility clinics to offer a donor sperm and donor egg program, thanks to our partnership with Central IVF.

How do I choose the best fertilty clinic for me?

Choosing the right fertility clinic in Sydney is a very important decision. You should consider factors like success rates, clinic location and appointment times, fertility treatment costs, repor with the Fertility Specialist and what treatment options are available.

Does Fertility First offer preliminary fertility testing?

Yes. We offer a range of fertility testing for both males and females. We aim to have fertility test results back within 2 to 3 weeks, which means, unless any assessment of the fallopian tubes is required, fertility treatment options can then be considered.

Does Fertility First offer treatment for same sex couples and singles?

Yes. Fertility First offers a range of fertility treatments that are suitable for same sex couples and singles, including our donor sperm program. See our fertility treatment page for a full guide.

Does Fertility First offer Medicare rebates?

Yes. In order to assist you with a Medicare rebate for your fertility treatment, you will need a current referral to Fertility First.

Note: GP referrals are valid for 12 months, and specialist referrals are valid for 3 months.

Does Fertility First offer IVF treatment?

Yes. IVF treatment is offered to suitable patients after preliminary testing.