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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 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.


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 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.


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.



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.