5 Best Foods to Eat to Increase Sperm Count: Top Tips To Boost Male Fertility Naturally in 2025

If you’re looking to increase your sperm count, improve motility, and enhance overall reproductive health, your journey starts on your plate. In 2025, male fertility is under the spotlight, with research revealing that sperm count and quality have been declining globally due to modern lifestyles, stress, toxins, and poor nutrition. The good news? Science backs that certain foods can significantly improve sperm health.

The image is an AI-generated to show the structure and appearance of sperm cells under magnification

Whether you're planning to start a family or simply want to optimize your reproductive system, this guide covers the top 5 foods that boost sperm count, motility, and morphology naturally — all while tackling common concerns like low fertility, immotile sperm, and abnormal sperm morphology.

Let’s dive into the key foods, causes of low sperm count, essential vitamins, and the full sperm health journey — all in one professional, easy-to-understand guide.

What Is Sperm Count and Why Does It Matter?

Sperm count refers to the number of sperm present in a given sample of semen. According to the World Health Organization (WHO), a normal sperm count is at least 15 million sperm per milliliter of semen. But it’s not just about quantity — sperm motility (the ability to swim), morphology (shape), and volume also matter.

Low sperm count, also known as oligospermia, and zero sperm count (azoospermia) can make conception difficult. Poor progressive motility, non-motile or immotile sperm, and abnormal morphology can reduce the chances of fertilization, even if sperm count is technically "normal."

What Causes Low Sperm Count?

Before we jump into the foods, it's essential to understand the common causes of low sperm count:

Hormonal imbalance (low testosterone)
Nutritional deficiencies (zinc, vitamin D, folate)
Excess alcohol, tobacco, or drug use (e.g., Xanax, Lorazepam)
Chronic stress, poor sleep
Exposure to heat (e.g., hot baths, tight underwear)
Varicocele, hemorrhoids, or infections
Sexually transmitted diseases (STDs)
Yeast infection or inflammation of reproductive tract
Environmental toxins (plastics, pesticides)
Medications like Hydroxyzine
Endocrine disruptors in personal care products
Mental health medications, such as Xanax and Lorazepam

Some birth control practices, especially hormonal birth control for women, may delay attempts to conceive — but male fertility plays a massive role too. Issues like endometriosis in female partners can also complicate conception, sometimes leading couples to consider donor sperm or sperm banks like Xytex.

Now let’s fix the root with food.

The Sperm Journey: From Production to Fertilization

The reproductive system is an intricate network where healthy testosterone levels stimulate sperm production in the testes. Once produced, sperm travel through the epididymis, gain motility, and move toward ejaculation. This process, from sperm formation to release, takes 64–74 days.

During ejaculation, liquefaction time allows semen to liquefy for optimal sperm mobility. The pH of sperm, morphology, and motility all determine if sperm can reach and fertilize the egg.

So, what can you eat to support every step of this vital journey?

Here are the 5 Best Foods to Increase Sperm Count

1. Walnuts – The King of Male Fertility

Walnuts are loaded with omega-3 fatty acids, antioxidants, and zinc — all crucial for sperm production and motility.

How They Help:

Improve sperm morphology
Increase progressive motility
Boost testosterone levels
Enhance volume of sperm and quality

How to Use:

Consume 1–2 ounces (a handful) of raw walnuts daily.

🥜 Bonus: Walnuts also help reduce oxidative stress, one of the primary killers of sperm health.

2. Spinach – Folate for Healthy DNA and Motility

Spinach is rich in folate (vitamin B9), iron, and vitamin C, which all support the composition of sperm and DNA integrity.

How It Helps:

Prevents sperm DNA fragmentation
Improves sperm morphology
Enhances motility and count

Eat This:

Add fresh spinach to salads, smoothies, or lightly sauté it with olive oil.

🥗 Folate is essential for both men and women. In men, it boosts sperm quality. In women, it reduces the risk of complications like endometriosis.

3. Eggs – The All-Round Fertility Booster

Eggs are packed with protein, vitamin E, B12, and selenium, which are essential for overall sperm development.

Benefits:

Enhances sperm motility and morphology
Improves testicular health
Reduces the number of unhealthy sperm
Supports liquefaction time and pH balance

How to Use:

Boiled or poached eggs for breakfast — aim for 1–2 daily.

🥚 Selenium improves sperm's structural integrity and helps fight toxins that lead to non-motile sperm.

4. Dark Chocolate – Boosts Sperm Count and Testosterone

Dark chocolate contains L-arginine, an amino acid that boosts sperm count, volume, and libido.

How It Helps:

Increases ejaculate volume
Improves motility of sperm
Supports hormone production, including testosterone

How to Use:

Stick to one square (70–85% cacao) per day.

🍫 Avoid sugary milk chocolate; it may reduce testosterone and increase the risk of low fertility.

5. Pomegranate – Super Antioxidant for Sperm Quality

Pomegranate is a powerful antioxidant-rich fruit that improves every aspect of male fertility.

Why It Works:

Reduces oxidative damage to sperm
Improves count, motility, and morphology
Enhances progressive motility
May reverse immotile sperm conditions

How to Eat:

Drink a glass of pomegranate juice or eat ½ cup of arils daily.

🍷 Pomegranates improve blood flow to the reproductive organs, supporting a healthy erection and reproductive system.

Things That Lower Sperm Count: What Not to Do for Better Fertility

When it comes to improving male fertility, avoiding harmful habits and environmental exposures is just as crucial as eating nutrient-rich foods. Certain lifestyle choices, toxins, and behaviors can significantly lower sperm count, impair motility, and affect sperm morphology, making it harder to conceive. By steering clear of these sperm-killing habits, you can protect your reproductive system and boost your fertility naturally. Below is a comprehensive guide to what you should avoid—and why—to optimize your sperm health.

1. Quit Smoking and Vaping

Tobacco and nicotine products, including cigarettes and vapes, introduce toxins that wreak havoc on sperm health. These toxins increase oxidative stress, damage sperm DNA, and lead to lower sperm count, reduced motility, and abnormal morphology. Smokers often have higher rates of non-motile sperm and lower testosterone levels, which disrupt the hormonal balance needed for healthy sperm production. Ditching these habits is a critical step toward better fertility.

2. Limit Alcohol Consumption

Excessive alcohol consumption disrupts the endocrine system, lowering testosterone and increasing estrogen levels in men. This hormonal imbalance can reduce semen volume, impair liquefaction time, and decrease sperm count and progressive motility. Chronic heavy drinking is especially harmful, often linked to unhealthy sperm and delayed conception. Cutting back on alcohol or avoiding it altogether can significantly improve your reproductive vitality.

3. Avoid Recreational Drugs and Certain Medications

Recreational drugs like marijuana, cocaine, and anabolic steroids can severely impair male fertility, sometimes leading to azoospermia (zero sperm count), reduced semen volume, or poor motility. Prescription medications, including anti-anxiety drugs like Xanax (alprazolam), Lorazepam, and Hydroxyzine, as well as opioids, can suppress testosterone production and disrupt the hypothalamic-pituitary-gonadal axis. Medications affecting serotonin or dopamine may also cause hormonal dysfunction, harming sperm quality. Always consult your doctor about the fertility impacts of any medication.

4. Maintain a Healthy Weight and Stay Active

Obesity and a sedentary lifestyle negatively affect sperm count by increasing scrotal temperature, promoting insulin resistance, and lowering testosterone levels. These factors contribute to reduced sperm motility, abnormal morphology, and conditions like varicocele or hemorrhoids, which can impair sperm delivery. Regular physical activity and maintaining a healthy weight can counteract these effects and support optimal sperm health.

5. Keep Your Testes Cool

Sperm production thrives at a temperature slightly lower than the body’s core. Frequent exposure to heat from hot tubs, saunas, tight underwear, or prolonged laptop use on your lap can reduce sperm count, affect liquefaction time, and harm sperm morphology. Opt for loose-fitting clothing and avoid placing heat-generating devices directly on your lap to protect your reproductive system.

6. Minimize Exposure to Plastics and Environmental Toxins

Chemicals like BPA, phthalates, and parabens, found in plastic bottles, containers, canned foods, and personal care products, act as endocrine disruptors. These substances mimic estrogen, interfere with testosterone production, and lead to decreased sperm count, poor morphology, and abnormal sperm pH. To minimize exposure, use glass or stainless steel containers and choose natural, chemical-free personal care products.

7. Manage Stress and Prioritize Sleep

Chronic stress elevates cortisol, a hormone that suppresses testosterone and impairs spermatogenesis, leading to reduced sperm count, low libido, and poor sperm quality. Inadequate sleep also disrupts the circadian rhythm and hormone regulation critical for reproductive health. Practicing stress-reducing techniques like meditation and ensuring 7–8 hours of quality sleep nightly can make a big difference in your fertility.

8. Address Infections and Inflammation Promptly

Untreated reproductive tract infections, such as yeast infections, sexually transmitted infections (STIs), or chronic prostatitis, can cause inflammation that obstructs sperm transport and damages sperm cells. This can result in non-motile sperm, low semen volume, or even temporary infertility. Hemorrhoids and related inflammation may also interfere with ejaculatory function. Seek medical attention promptly to treat infections and protect your sperm health.

Take Charge of Your Fertility

By eliminating these sperm-damaging habits and adopting healthier routines, you can dramatically improve your sperm count, motility, volume, and overall reproductive health. Small changes—like quitting smoking, reducing alcohol, staying active, and avoiding environmental toxins—can have a big impact on your fertility journey. Start today to give your reproductive system the care it deserves and boost your chances of conception naturally.

Average Person vs. Muscular Person (Testosterone Level Comparison)

Testosterone, the primary male sex hormone, is essential for muscle growth, sperm production, libido, energy levels, and mental focus. While natural testosterone levels vary based on age, genetics, sleep, and diet, lifestyle—especially physical activity and body composition—plays a major role in determining how much testosterone your body produces.

Average man:

The general reference range for total testosterone in adult males is between 300 to 1,000 ng/dL (nanograms per deciliter). A sedentary or average man who engages in minimal physical activity and carries higher body fat typically has testosterone levels ranging from 350 to 500 ng/dL. These individuals often have weaker muscle mass and higher stress levels, which further suppress hormone production. Symptoms of low sperm count in these individuals may include reduced semen volume during ejaculation, difficulty conceiving a child (infertility), decreased libido, and potential hormonal imbalances such as low energy or mood changes.

An active or Physically fit man:

In contrast, an active and physically fit man—who performs regular cardio or moderate strength training—may maintain testosterone levels between 500 and 700 ng/dL. These levels support better sperm health, energy, and libido compared to sedentary individuals.

An muscular or strength-trained individual:

At the top of the scale, a muscular or strength-trained individual often has total testosterone levels ranging from 700 to 900 ng/dL or more. These men typically engage in heavy resistance training, maintain low body fat, have higher muscle mass, and show strong endocrine (hormonal) function. Their bodies are optimized for testosterone production due to the physical demand and recovery needs from intense training.

📌 Keep in mind: These numbers are general estimates. Testosterone levels fluctuate throughout the day and are influenced by sleep, stress, diet, and overall health. Still, one of the most effective and natural ways to boost testosterone is by building lean muscle through strength training and maintaining an active lifestyle.

Key Nutrients to Support Sperm Health

To complement a diet rich in sperm-boosting foods, these key vitamins and minerals can further support male fertility. For those with busy schedules who may struggle to prepare nutrient-rich meals, high-quality supplements can be a convenient option when taken in the right dose under medical guidance:

Vitamin C – boosts motility, found in Citrus fruits
Vitamin D – improves sperm count; get sunlight or supplements
Zinc – essential for testosterone, found in oysters, pumpkin seeds
CoQ10 – boosts sperm morphology and motility
Omega-3 Fatty Acids – particularly EPA and DHA in Flaxseeds, Walnuts, and Fatty fish or Fish oil supplements boost sperm count fast

Frequently Asked Questions (FAQs)

❓Can sperm count be increased?

Yes. With the right diet, stress management, exercise, and eliminating toxins, sperm count and quality can be significantly improved.

❓Why is my sperm watery or yellow?

Watery sperm may indicate low count or low semen volume.
Yellow sperm may indicate infection or dietary changes.

❓How is sperm count tested?

With a semen analysis, either at a clinic or using a home sperm count test kit. These tests evaluate:

Volume
Count
Motility
Morphology
pH
Liquefaction time

❓Does Frequent Masturbation Cause Low Sperm Count?

No, frequent masturbation does not permanently lower sperm count. But it can temporarily reduce semen volume and sperm concentration — especially if ejaculation happens multiple times a day without enough recovery time.

❓Does a Relatively High Testosterone Lead to Aggression and Crime?

Research suggests that relatively high testosterone levels may be associated with increased aggression and impulsive behavior, especially when combined with certain psychological and hormonal conditions. Studies involving male prisoners, for example, have shown that those convicted of violent crimes often have higher-than-average testosterone levels compared to non-violent offenders.

However, testosterone does not directly cause crime. It may increase the likelihood of aggressive responses in certain social or stressful contexts, but environmental factors, upbringing, mental health, and socioeconomic conditions have a much stronger influence on actual criminal actions.

❓ Is Sperm Count Related to a Man’s Libido?

Sperm count and libido are not directly linked; a man can have high libido with low sperm count or low libido with normal sperm count. However, low sperm count may sometimes align with reduced libido if caused by hormonal issues, such as low testosterone. Factors like stress, lifestyle, or health conditions can independently influence libido.

❓ What Is the Normal Sperm Count to Get Pregnant?

A normal sperm count ranges from 15 million to 200 million sperm per milliliter of semen. While only one healthy sperm is required to fertilize an egg, higher counts increase the likelihood of conception.

Final Thoughts: Take Control of Your Sperm Health Today

Modern life throws many challenges at male fertility, but small dietary changes can lead to huge gains. By eating fertility-boosting foods like walnuts, spinach, eggs, dark chocolate, and pomegranate — and ensuring you're doing regular exercise, especially resistance training and muscle-building workouts, has been scientifically linked to higher testosterone levels, which play a direct role in sperm production, libido, and reproductive health.

So if you’re serious about improving your fertility:

✅ Cut out sperm-killing habits
✅ Follow a clean, nutrient-rich diet
✅ Get enough sleep and manage stress
✅ Work out regularly and build lean muscle

By combining smart lifestyle choices with consistent physical activity, you can optimize your testosterone levels, improve sperm count, motility, and morphology — and take full control of your reproductive health naturally.