Ways You Can Increase Your Sperm Count, Production, and Motility

These foods increase sperm count, production, and motility. If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male infertility. To improve your sperm count and motility, make sure you eat the right foods!

And, here are foods that increase sperm count, production, and motility… 

1. Red peppers, carrots, oatmeal, dried apricots. The vitamin A in these foods help grow healthy sperm. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

 2. Asparagus, snow peas, cooked tomatoes, strawberries. The vitamin C in these foods affect sperm motility and viability. Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

3. Turkey, eggs, seafood, oysters, pumpkin seeds. “Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

4. Leafy green veggies, avocados, beans, whole grains. Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.

5. Salmon, sardines, anchovies, walnuts. “DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!

Also — you might consider a sperm supplement for male infertility. Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

 Ways you can Increase Your Sperm Count :

1. Have sex & masturbate less often - the more times you ejaculate, the less dense your semen will be. Maintain a gap of 3 days between two consecutive ejaculations.

2. Refrain from habits like smoking, alcohol consumption etc. - Alcohol affects your liver function, which, in turn, causes a dramatic rise in estrogen levels. Even two drinks a day will have long-term effects on sperm production

3. Exercise regularly.Exercising your PC muscle can help you shoot further than ever before.

4. Eat Nutritious Food - Diet that's low in fat, and high in protein, vegetables, and whole grains is good for your health and for your sperm. Avoid bitter, astringent and spicy foods.Reduce caffeine intake

5. Avoid heating of testicles - Wear loose, cotton boxer shorts, Avoid hot baths and saunas

6. Lose any excess weight, which tends to cause testosterone/oestrogen imbalances.

7. Reduce stress levels by learning relaxation techniques - Keep your mind and body healthy by regular practice of YOGA and MEDITATION.

8. Massage body with herbal oil, which improves blood circulation.

9. Try supplements - Certain natural supplements promise to increase sperm production. Checkout some Natural and Herbal, no side effects supplements at

10. Make love in the early morning or afternoon. Sperm levels are often highest in the mornings.