One-third of infertility cases are due to male reproductive issues. If a couple is having trouble conceiving, the male partner might be the cause. The good news is that lifestyle adjustments, including dietary modifications, can positively impact sperm health, including sperm count, motility, and morphology.
This post identifies dietary factors that can potentially improve sperm count and overall sperm health.
Always consult with your doctor, pharmacist, or a qualified healthcare professional before making significant dietary changes or starting any new supplement, especially if you’re taking any medications (prescription or over-the-counter) or have existing health concerns.
What does ‘healthy’ sperm mean?
The term “healthy” is relative, and “normal” sperm count is based on averages. However, most fertility experts agree that 15 million sperm per milliliter of semen or at least 39 million sperm per ejaculate is considered normal, and anything less than that is considered low and can cause fertility issues.
Sperm should also have healthy motility (movement) and morphology (shape), which typically means 40% or more of the sperm should be active and moving, and at least 4% should be of normal shape and size. Healthy sperm appear smooth, have an oval-shaped head (5-6 micrometers long and 2.5-3.5 micrometers wide), an intact midpiece, and a single uncoiled tail.
Does sperm quality affect fertility?
Yes, sperm quality affects fertility. If a person’s sperm is low in count (oligozoospermia), malformed, or not motile (asthenozoospermia), it can be more difficult to conceive a pregnancy naturally. Poor sperm health also increases the risk of miscarriage.
Common causes of poor sperm health include:
- Smoking
- Excessive alcohol consumption
- Using certain lubricants
- Taking certain medications, such as blood pressure medicine, anti-depressants, or anabolic steroids.
- Being around pesticides, lead, and other toxins
- Excessive heat around the testicles
- Chemotherapy or radiation therapy
- Medical conditions, such as infections, hormone imbalances, tumors, or varicoceles
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What’s the best way to make sperm healthier?
There’s no one “best” way to make sperm healthier, but lifestyle changes and nutritional support can generally help improve sperm quality.
These include:
- Maintaining a healthy weight
- Eating a balanced diet (folate, vitamin B12, zinc, omega-3 fatty acids, etc.)
- Managing stress levels
- Sleeping 7-8 hours per night
- Getting regular exercise
- Avoiding alcohol and tobacco use
Not all causes of male infertility can be reversed. However, following the above tips, you can make the remaining sperm as healthy as possible.
Foods That Increase Sperm Count and Quality
Changing your diet isn’t a guaranteed fix for low sperm count, but it can make a difference in sperm health. Below, we’ve listed some sperm-friendly foods and nutrients to add to your grocery list.
Oysters
Oysters may not be the easiest food to love, but they contain more zinc per serving than any other food. Zinc has been shown to increase testosterone levels and sperm count, motility, and health.
If you can’t stomach oysters, don’t worry — other foods high in zinc include red meat (beef and lamb), legumes (chickpeas and lentils), nuts and seeds (pumpkin seeds and cashews), and dairy products.
Bananas
Bananas are rich in antioxidants, potassium, and vitamins A, B6, and C, which support the body’s production of healthier sperm. Bananas also have an enzyme called bromelain, which has been shown to improve testosterone levels and sperm motility.
Caution: Bananas are high in potassium. If you’re taking certain blood pressure medications (like ACE inhibitors), talk to your doctor, as combining them with high-potassium foods can significantly affect your potassium levels.
Dark Chocolate
Believe it or not, dark chocolate has a lot going for it when it comes to sperm production.
It contains L-Arginine, an amino acid that has been shown to improve sperm count, motility, and morphology. It’s also high in antioxidants, which fight off free radicals that can damage sperm. But, it’s still a sweet treat, so consume it in moderation, or its high sugar content could have the opposite effect.
Pro tip: Coat banana slices in dark chocolate and freeze overnight for a quick sperm-friendly dessert or snack.
Spinach
Spinach is high in folic acid (or vitamin B9), an essential vitamin for male fertility. Folic acid supports DNA methylation and helps produce healthier, stronger sperm. Some studies show that folic acid supplementation has helped infertile couples conceive via in vitro fertilization–intracytoplasmic sperm injection (IVF–ICSI). Spinach is also a good source of vitamin K.
Other leafy vegetables, such as kale, Swiss chard, and Brussels sprouts, are also rich in folic acid (or folate, its natural form) and vitamin K.
Caution: If you’re taking a blood thinner like warfarin (Coumadin), consult your doctor about maintaining a consistent intake of vitamin K. Sudden changes in how much vitamin K you eat can affect your medication.
Walnuts
Speaking of folate, walnuts are full of it. Walnuts also have omega-3 fatty acids, selenium, vitamin B6, and zinc, which work together to improve sperm quality.
Research shows that men who consume about two handfuls of walnuts per day have improvements in sperm vitality, motility, and morphology.
Caution: Walnuts can interfere with the absorption of thyroid medications. If you take thyroid medication (like Levothyroxine), ask your doctor about the best time to consume walnuts to avoid interference.
Pomegranates
Pomegranates are known for their heart health benefits, but they can also boost sperm production. (They’re also a symbol of fertility, abundance, and prosperity in some cultures.)
These fruits are superfoods filled with antioxidants, about 30% of your daily vitamin C, and around 16% of your daily folate needs.
Caution: Pomegranates can interact with certain medications, including some cholesterol-lowering drugs (statins), blood pressure medications, and blood thinners. Check with your doctor if you’re taking any of these.
Garlic
Garlic is a healer on multiple levels and contains allicin, a compound that helps increase blood flow to the sexual organs and protects sperm from oxidative damage. It’s also a good source of selenium and vitamin B6.
Caution: Large amounts of garlic (especially in supplement form) can interact with blood thinners, certain blood pressure medications, and some HIV medications. Discuss this with your doctor if you’re taking any of these.
Eggs
Eggs provide protein, vitamin E, and zinc, all of which contribute to sperm health and motility. But if you’re going to eat them, you should boil them. This way, you’ll get their complete amino acid profile, antioxidants, and other valuable nutrients without the fats in butter or oil.
Pro tip: You can create a male fertility salad using most of the foods on this list! Spinach, pomegranate seeds, chopped walnuts, and sliced boiled eggs with a drizzle of olive oil are a delicious and nutrient-dense meal.
Foods to Avoid to Increase Sperm Count
While some foods can potentially boost sperm count, others can harm it. Here’s what to limit in your diet if you’re trying to improve sperm quality.
- Processed meats, such as bacon, hot dogs, salami, and deli meat
- Soy products (moderate consumption is ok)
- High-fat dairy products
- Trans fats, found in fried foods, processed snack foods, and some baked goods
- Excessive alcohol and caffeine
- Soda and sugary drinks
It’s also important to live a “healthy lifestyle,” which basically means getting enough sleep, exercising, avoiding sugary and processed foods, and managing your stress levels.
Case Study: How Lifestyle Changes Improved Sperm Health
Background
This case study is based on real patient experiences commonly seen at RMA fertility clinics. Details have been modified to protect patient privacy. A 35-year-old man and his partner had been trying to conceive for over a year. A semen analysis showed a low sperm count (around 12 million/mL) and below-average motility (30%). Rather than beginning advanced treatment right away, his physician recommended lifestyle adjustments to support sperm health.
At RMA we believe in a holistic approach to infertility care. We find immense value in taking care of your body and mind while undergoing fertility treatment. Patients who pursue a healthy lifestyle are often more successful with treatment.
Approach
The patient followed a structured six-month plan that included:
- Dietary changes: Increased foods rich in zinc (walnuts, eggs, lean red meat), folate (leafy greens), and antioxidants (pomegranates, berries, dark chocolate in moderation). Reduced alcohol, soda, and processed foods (lunch meat, breakfast cereal, snack foods).
- Exercise and weight management: Began a regular exercise routine, resulting in a 20-pound weight loss and improved overall fitness.
- Lifestyle habits: Focused on stress reduction, sleep hygiene, and limiting exposure to toxins such as tobacco and excess heat around the testicles.
Results
A follow-up semen analysis after six months showed clear improvement:
- Sperm Count: Increased from 12 million/mL to 28 million/mL (within normal range).
- Motility: Improved from 30% to 48% (above the 40% healthy benchmark).
- Morphology: Rose from 2% normal forms to 5%
Outcome
With improved sperm parameters, the couple’s chances of conceiving increased significantly. Within a few months of these improvements, they achieved a successful pregnancy undergoing an IUI cycle.
Takeaway
While not every case of male infertility can be improved significantly, this case highlights how structured lifestyle and diet changes, guided by medical advice from an experienced fertility specialist, can have a measurable impact on sperm health. Transparency in tracking progress with semen analysis was key to demonstrating improvement.
Conclusion
If you and your partner are trying to conceive, improving sperm health can increase your chances of success.
Making changes to your diet and lifestyle is a safe and natural way to boost sperm count and quality. Remember, a balanced diet, along with other healthy lifestyle habits like maintaining a healthy weight, managing stress, getting enough sleep, and regular exercise, all work together to give your sperm the best chance at optimal health.
FAQ
What are the signs of strong sperm?
When fertility experts talk about “strong” or “healthy” sperm, they’re generally looking at three main things: Quantity (count), motility (movement), and morphology (shape). Essentially, healthy sperm are those that are well-equipped to reach and fertilize an egg. They’re good swimmers, properly shaped, and there are enough of them to get the job done.
Is healthy sperm thick or runny?
When ejaculated, healthy semen often has a thick, gel-like consistency. However, it should then liquefy (become more watery) within about 15 to 20 minutes. If semen remains very thick or is consistently very watery, it might indicate an underlying issue.
Can you conceive with 2% sperm morphology?
Yes, it is possible to conceive with 2% sperm morphology, though it might be more challenging and could take longer. The World Health Organization (WHO) considers 4% or more normal morphology to be within the healthy range for fertility. While a very low morphology percentage like 2% can make natural conception less likely, it doesn’t mean it’s impossible.
What sperm tests are available?
The primary and most common test for male fertility is a semen analysis. This test evaluates several key characteristics of your semen and sperm, including semen volume, sperm count and concentration, sperm motility, sperm morphology, pH, and liquefaction time.
A doctor might also recommend:
- Sperm DNA fragmentation test: Checks for damage to the genetic material within the sperm.
- Hormone testing: Blood tests to check hormone levels (like testosterone, FSH, and LH) that influence sperm production.
- Genetic testing: To identify any underlying genetic causes of infertility.
- Imaging tests: Such as an ultrasound to examine the testicles and reproductive tract.
A Word from RMA
While dietary changes and lifestyle adjustments can help improve sperm health, they’re just one piece of the puzzle. If you’re consistently trying to conceive and facing challenges, or have concerns about male fertility, know that you’re not alone. We encourage you to schedule an appointment at one of our many fertility clinic locations so we can work with you to figure out the best path to parenthood.
