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9 Foods That Help Improve Male Fertility and Sperm Count

As you know, proper nutrition is vital to health and wellness. But were you aware that the food you eat can directly affect your fertility and sperm quality? 

It’s true. 

That’s why we should consume ample fertility-friendly nutrients every day to ensure optimal fertility capacity and sperm health. 

In this article, we’ll break down 9 scientifically-supported fertility-bosting foods you can incorporate into your diet on a regular basis. 

Focus On Getting More Of These Compounds & Nutrients

Before going in-depth on the specific foods you can utilize to enhance your reproductive capacity, we’ll quickly examine the essential compounds and nutrients necessary for ideal fertility proficiency.

Focusing on adding more of these molecules into your diet should work wonders for your reproductive wellness. 


Nutrients like vitamin C, vitamin A, and vitamin E, as well as a mineral like selenium and plant-based compounds like flavonoids, polyphenols, and carotenoids, are potent antioxidants that promote fertility wellness.  

These antioxidants help to reduce inflammation, mitigate oxidative stress, and enhance blood flow, all vital characteristics of greater reproductive health. 


An essential mineral critical in testosterone synthesis, zinc contributes heavily to the formation of healthy sperm and also bolsters healthy prostate activity. 

According to studies, men who lack adequate zinc intake are more susceptible to reduced fertility.

Amino Acids

Several amino acids, including arginine, carnitine, and lysine, help to fuel abundant sperm production and healthy sperm motility.

These compounds also promote enhanced blood flow to reproductive organs, increasing erectile wellness and overall reproductive capacity. 


A form of polyunsaturated fats or fatty acids, omega-3s comprise a significant portion of sperm cells and are needed to build healthy, motile sperm. 

However, they’re only synthesized in tiny amounts inside the human body, making dietary consumption necessary for optimal reproductive wellness. 

B Vitamins 

B vitamins such as vitamin B6, vitamin B12, and folate (vitamin B9) offer wide-ranging benefits for a man’s reproductive capacity. 

B vitamins, known to be essential to health, play a vital role in forming and maintaining quality sperm. They also stimulate optimal androgen levels, a key feature of men’s sexual wellness. 

Utilize These 9 Foods To Maximize Fertility And Sperm Count 

Here are 9 foods you can include in your diet to help activate your ultimate fertility capacity and sperm count. 

By making these foods staples of your daily diet, you’ll be well on your way to significantly improved reproductive health.

  1. Oysters 

In terms of dietary zinc intake per serving, no food can compare to oysters. 

These delectable delicacies are simply loaded with zinc, containing about 76.6mg per 6 medium-sized oysters. 

But that’s not all. 

Oysters also contain massive amounts of vitamin B12, vitamin D, and selenium, all of which heavily promote sperm quality. 

The high density of fertility-precipitating nutrients in oysters is why many consider this shellfish the supreme “libido-promoting” food. 

  1. Liver

For good reason, liver has recently gained popularity among health-focused individuals, thanks to its impressive nutrient makeup. 

Liver meat is chock-full of:

  • Vitamin A 
  • Vitamin B12 
  • Folate (Vitamin B9)
  • Co Q10 

Co Q10 is a coenzyme that acts as a potent antioxidant. It’s crucial to the formation of healthy cells throughout your body, including sperm cells.  

A 2019 study reported that increased Co Q10 consumption enhanced semen parameters in men with fertility problems.

Plus, vitamins A, B12, and B9 substantially boost men’s fertility capacity. 

  1. Beef 

Despite what you may have heard about beef or red meat being unhealthy, it’s undoubtedly a “superfood” in relation to a man’s reproductive wellness. 

Some cuts of beef may indeed be high in saturated fats, but the meat is also laden with fertility-friendly compounds. 

These include: 

  • Vitamin B12 
  • Omega-3s 
  • Zinc 
  • Selenium 
  • Carnitine 

The amino acid carnitine (L-carnitine) is found abundantly in sperm cells and, when ingested orally, can help to promote enhanced sperm quality. 

A study of 60 men with reproductive issues reported that increased carnitine intake effectively improved sperm motility.

The high concentration of other vitamins and minerals can also support healthier fertility. 

  1. Salmon 

Not only is salmon an abundant source of high-quality protein, but it also contains enormous concentrations of omega-3s or healthy fats. 

A systematic review published in Andrology noted that increased omega-3 intake is highly correlated with improved semen parameters.

Plus, salmon contains fertility-stimulating compounds like: 

  • Vitamin B12 
  • Aspartic Acid 
  • Arginine 

The additional amino acids (arginine and aspartic acid) offer further reproductive-boosting qualities. 

Sardines can be substituted for salmon, as they carry many of the same sperm-friendly compounds as salmon. 

  1. Walnuts & Brazil Nuts

Brazil Nuts are a wellspring of selenium, a trace mineral that helps sperm to mature inside the testes. 

A study of 69 men with fertility issues reported that increased selenium consumption improved sperm motility and conception chances.​​

Another coveted nut in fertility-boosting dietary practices, walnuts promote enhanced fertility and improved sperm health. 

That’s because walnuts contain high levels of: 

  • Vitamin B6 
  • Folate (Vitamin B9) 
  • Zinc 
  • Omega-3s 

A study sponsored by the USDA Agricultural Research Service determined that men’s internal folate (vitamin B9) levels were highly correlated with sperm density and sperm count.

Combining adequate servings of Brazil nuts and walnuts is highly recommended. 

  1. Pumpkin Seeds

Nutrient-dense pumpkin seeds provide plentiful protein and fiber, helping many aspects of overall health. 

Specifically regarding fertility capacity, they’re brimming with zinc, a mineral with well-established benefits for sperm health. 

According to a publication in the Journal of Reproduction & Infertility, multiple studies have shown oral zinc consumption improves sperm count and other semen parameters.

On top of the impressive zinc concentration, pumpkin seeds also contain sperm health-stimulating omega-3s. 

  1. Garlic 

Garlic is a powerful antioxidant that protects many crucial cells from damaging oxidative stress. This protection extends to vital reproductive cells, such as those in the prostate and testes. 

A comprehensive clinical review published in the Journal of Herbmed Pharmacology stated garlic may enhance fertility and spermatogenesis while also stimulating testosterone growth.

Garlic also contains sizable concentrations of: 

  • Vitamin B6 
  • Vitamin C 
  • Selenium 

Garlic is easy to incorporate into many dishes, supplying added flavor and an added impetus for fertility capacity and sperm density. 

  1. Spinach 

Spinach is a folate-rich vegetable that can support higher-quality spermatogenesis and potentially greater sperm counts. 

Furthermore, the leafy green vegetable contains antioxidants like vitamin E and vitamin C, which protect sperm cells from oxidative stress. 

If you don’t like spinach, try eating more: 

  • Broccoli 
  • Peas 
  • Brussels Sprouts 

These vegetables contain comparable folate (vitamin B9) servings and many similar vitamins and minerals known to be beneficial for reproductive wellness. 

  1. Tomatoes 

Tomatoes are revered for their high concentration of lycopene, an antioxidant in the carotenoid family. 

Lycopene is a bioactive compound in many red, pink, and orange fruits and vegetables. However, it’s most highly abundant in tomatoes. 

A study of 30 men with fertility issues concluded that most participants who ingested more lycopene daily experienced improved sperm concentration and motility.

If you’d rather not eat tomatoes, try: 

  • Guava 
  • Watermelon 
  • Papaya 
  • Grapefruit

These fruits contain comparable amounts of lycopene to tomatoes. 

Regularly eating these 9 foods, or some variation thereof, should yield excellent results for your fertility and sperm health. 

It’ ‘s important to note consistency is vital to success. So, you should be getting adequate servings of each food on a daily basis for ideal results. 

Avoid These Foods To Maximize Fertility & Sperm Count 

Of course, on the flip side of what you should eat, you have what you shouldn’t eat. 

With that in mind, we’ll give you a quick rundown of foods that should be avoided, like the plague, if optimizing fertility capacity means a lot to you. 

  1. Fried Food

In order to maximize your chances of reaching peak fertility capacity, fried foods should be completely cut out or at least severely restricted. 

Unfortunately, most fried foods contain high amounts of trans fats, which can damage sperm health. 

  1. Overly Processed Meat 

Multiple studies have reported that consuming too much overly processed meat can harm a man’s fertility. 

A study done at the Harvard School of Public Health found data to suggest a link between processed meat consumption and low fertility in a group of 141 men.

  1. Excessive Alcohol 

Although not technically a food, alcohol can wreak havoc on sperm health, especially when drunk excessively. 

A clinical review published in Reproductive Biomedicine Online reported an analysis of 15 studies featuring over 16,000 men showed greater alcohol intake was consistently correlated with reduced sperm health.

The good news is that alcohol-induced sperm damage can be reversed in time. 

Avoiding these “guilty pleasures” would be best if you want to give yourself an ideal chance for maximal fertility.

An All-Natural Supplement Can Help 

The reality for many of us is that adhering to a strict diet and avoiding damaging compounds can be nearly impossible. That’s where an all-natural fertility-boosting supplement can pick up the slack. 

For men who want to optimize fertility and sperm count, we recommend Semenax – 100% natural dietary supplement. Semenax has been reported to increase semen volume considerably. Containing 18 elite fertility-friendly compounds, Semenax packs an all-natural punch.

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