What foods can improve my sperm quality?

A low sperm count can often be linked with dietary and lifestyle factors such as a zinc deficiency, lack of vitamins, smoking and even underwear choice.

Making some healthy changes to your diet can be a great way to help improve the quality and quantity of your sperm.
Foods that contribute to healthy sperm production include seafood, nuts and berries, green leafy vegetables and fortified cereals to name a few.

It is essential that you maintain a healthy balanced diet and refrain from lifestyle activities that will have a severely detrimental effect on your sperm if you are trying to start a family such as heavy drinking and smoking.

For dietary tips to help with your sperm count, consider learning about eight foods that can improve sperm quality.

Consultation with a fertility specialist

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FAQs about improving natural fertility

Will stress affect my ability to get pregnant?

Yes, chronic stress can impact fertility by disrupting hormonal balance and ovulation patterns. Managing stress through relaxation techniques, regular exercise, adequate sleep, and mindfulness practices may help optimise your chances of conception. Consider speaking with a counsellor if stress feels overwhelming.

How does my partner's health affect our fertility?

Sperm health accounts for about 40% of conception challenges. Your partner can improve sperm health by maintaining a healthy weight, avoiding excessive heat exposure (hot tubs, saunas, tight clothing), limiting alcohol, quitting smoking, managing stress, and taking a multivitamin with antioxidants. Sperm takes about 3 months to develop, so lifestyle changes need time to show results.

When during my cycle am I most fertile?

Your fertile window typically spans 5-6 days, ending on ovulation day. For a regular 28-day cycle, this usually falls between days 10-15, with peak fertility 1-2 days before ovulation. Track your cycle using ovulation predictor kits, basal body temperature, or cervical mucus changes to identify your unique pattern. Having intercourse every 1-2 days during this window optimises your chances.

What foods can improve my sperm quality?