Male Fertility Diet: Improve Sperm Count Naturally with Nutrition
Here’s what many people don’t realize; male factor infertility accounts for or contributes to 30-50% [1] of cases where couples are struggling to conceive but this is rarely discussed. Struggling with fertility can create immense pressure on couples trying to conceive especially if all the pressure is on one partner (usually the female). But here's the good news: nutrition can contribute to increased sperm quality in just 3-4 months.
Why Male Factor Infertility Deserves Equal Attention
Common myths surrounding fertility issues are that it's always a woman’s problem, or at least that female fertility should be considered first. The truth is that 1 in 10 couples will face infertility [2] and up to 50% of those cases can be contributed to by male factors. Since there's a high chance both partners are contributing, it makes sense to improve both male and female health when working toward better fertility outcomes.
How to Improve Sperm Count Naturally: The Nutritional Connection
So how can nutrition help improve sperm quality and support better fertility outcomes?
I know you are probably sick of hearing what to remove from your diet so let’s focus on what to add instead. Here are 10 foods you could add to your meals this week to start supporting your sperm and fertility health.
Top 10 Foods to Boost Male Fertility
Dark Leafy Greens - Folate for Reduced DNA Fragmentation
Why they help: Dark leafy greens like spinach, kale, swiss chard, and arugula are packed with folate (the natural form of folic acid). Research shows that low folate levels are associated with increased sperm DNA damage. When sperm DNA is damaged, it can significantly reduce conception chances and increase miscarriage risk.
How much you need: Aim for 1-2 cups of dark leafy greens daily. Add a handful of spinach to your morning eggs, have a big salad at lunch, or sauté some kale with dinner.
2. Wild-Caught Fatty Fish - Omega-3s and DHA for Overall Sperm Health
Why they help: This might be one of the most powerful foods for male fertility. Wild-caught fatty fish like salmon, sardines, mackerel, and anchovies are rich in omega-3 fatty acids, particularly DHA. Omega-3 can improve sperm motility and increase DHA concentration in seminal plasma—and interestingly, DHA actually makes up a significant portion of the sperm cell membrane itself.
How much you need: Aim for 2-3 servings of fatty fish per week. If you're not a fish fan, a high-quality omega-3 supplement with at least 1,000mg of combined EPA and DHA daily is recommended.
3. Oysters & Shellfish - Zinc for Testosterone Production and Improved Sperm Count
Why they help: Oysters are legendary for being an aphrodisiac, and there's actually science behind it. They're one of the richest sources of zinc on the planet, and zinc is absolutely critical for male reproductive health. Zinc is involved in testosterone production, sperm formation, sperm motility, and overall sperm quality.
How much you need: Just 3-4 oysters provide more than the daily recommended intake of zinc. If oysters aren't your thing, other shellfish like crab, lobster, and mussels are also excellent sources.
4. Eggs - Vitamin D for testosterone and reproductive health
Why they help: Whole eggs (especially the yolks) are one of the best foods for fertility. They're rich in vitamin D, which plays a crucial role in testosterone production and overall male reproductive health. Many men are deficient in vitamin D, especially those who don't get much sun exposure, and this deficiency is linked to lower testosterone levels and poorer sperm quality.
How much you need: 2-3 whole eggs daily is ideal for fertility support. This provides roughly 80-120 IU of vitamin D, though you may still need additional sun exposure or supplementation depending on your levels.
5. Brazil Nuts - Selenium for Antioxidant Protection and Motility
Why they help: Brazil nuts are the most concentrated food source of selenium on the planet. Just 2 Brazil nuts provide more than the daily recommended intake. Selenium is a powerful antioxidant that protects sperm from oxidative damage and has been shown to improve sperm motility.
How much you need: Just 2 Brazil nuts daily is all you need. More is not better with selenium—it's possible to get too much, which can cause side effects. Stick to the 2 nut recommendation.
6. Grass-fed beef - L-carnitine for increased sperm motility.
Why it helps: Grass-fed beef is an excellent source of L-carnitine, an amino acid derivative that has been shown to improve sperm motility. L-carnitine is found in high concentrations in the epididymis (where sperm mature) and plays a crucial role in sperm energy metabolism.
How much you need: A 4-6 oz serving of grass-fed beef 2-3 times per week provides substantial L-carnitine along with other fertility-supporting nutrients like zinc, B vitamins, and high-quality protein.
7. Liver - Liver - Vitamin A for Spermatogenesis and Testosterone
Why it helps: Liver (especially beef liver) is one of the most nutrient-dense foods on the planet. It's incredibly rich in vitamin A, which is directly involved in spermatogenesis (the maturation cycle of sperm) and testosterone synthesis. Vitamin A deficiency is associated with impaired sperm development and reduced fertility.
How much you need: Just 4 oz of liver once or twice a week is sufficient. You don't need to eat it daily. Once or twice a week provides all the benefits without overdoing it.
8. Chicken - CoQ10 for Morphology, Motility, and DNA Protection
Why it helps: Chicken, especially dark meat like thighs and drumsticks, contains CoQ10, a powerful antioxidant that's crucial for cellular energy production and sperm health. Studies show that CoQ10 is important for sperm morphology, motility, and reducing DNA damage.
How much you need: Aim for 2-3 servings of chicken per week, preferably including some dark meat. Consider pairing this dietary intake with a CoQ10 supplement if you're actively trying to conceive.
9. Pumpkin Seeds - Vitamin E for Motility and Oxidative Stress Reduction
Why they help: Pumpkin seeds are one of the best plant-based sources of vitamin E, a fat-soluble antioxidant that can help improve sperm motility and reduce oxidative stress. They're also rich in zinc and magnesium, both important for testosterone production and overall reproductive health.
How much you need: About 1/4 cup (a small handful) of pumpkin seeds daily provides a good amount of vitamin E, zinc, and magnesium. They're also a great source of healthy fats.
10. Berries - Vitamin C and Antioxidants for DNA Integrity and Count
Why they help: Berries—blueberries, strawberries, raspberries, blackberries—are loaded with vitamin C and a variety of other powerful antioxidants like anthocyanins and flavonoids. These compounds protect sperm DNA integrity and could help improve sperm count and shape.
How much you need: Aim for 1-2 cups of mixed berries daily. Fresh or frozen works equally well—frozen berries are often more affordable and just as nutritious.
How Long Will It Take to See Improvements?
The spermatogenesis timeline is about 60-75 days meaning you could start seeing improvements in health within this timeframe. Since egg health improvement also takes about 3 months, working on nutrition and lifestyle habits together for 90 days is the perfect starting point for couples.
One of the great things about focusing on what to add is that you may automatically reduce the things that harm sperm health. Eating plenty of protein, fiber, and healthy fats will leave you satiated—so you won't feel the need to reach for foods that don't support your fertility goals.
Ready to Take the Next Step?
Reading about what to eat is one thing—but implementing a personalized fertility nutrition plan is where real results happen. If you're serious about improving your or your partners sperm health and giving yourself the best chance at conception, you don't have to do it alone.
Check out my services page to get a customized fertility nutrition plan tailored to your specific needs, lifestyle, and health markers. Together, we'll create an actionable 90-day roadmap that takes the guesswork out of fertility nutrition—so you can focus on what matters most: starting your family. Not quite ready to commit? Book a free 15 min, no commitment, discovery call to see if we are a good fit to work together and answer any questions you have.
Disclaimer
This information is for educational purposes only and is not intended to replace medical advice. Always consult with your healthcare provider before making significant dietary changes or starting supplementation, especially when trying to conceive. Individual results may vary, and nutrition is one component of a comprehensive fertility approach.
References
1*Agarwal, A., et al. “A unique view on male infertility around the globe.” Reproductive Biology and Endocrinology 13(1) (2015): 37.
2 Thoma ME, McLain AC, Louis JF, KingRB, Trumble AC, Sundaram R, et al. Prevalence of infertility in the United States as estimated by the current duration approach and a traditional constructed approach. Fertil Steril., 99 (5) (2013), pp. 1324-1331
