How To Boost Low Sperm Count Naturally: Foods That Can Help!

foods to boost low sperm count

If you are planning to conceive and have failed to do so, the first and foremost thing that your doctor will advice is to get your sperm count checked. This is because one of the key reasons for male infertility is a low sperm count. Studies[1] have shown that lack of sleep, scrotal overheating and excessive stress can contribute to low sperm count. Hence, ensuring a good night’s sleep, exercising regularly, managing your stress level and preventing scrotal overheating can help you to lower your risk of male infertility. However, making simple changes in your diet can not only lower the risk of infertility but also help you to boost your sperm count.

How To Boost Low Sperm Count Naturally

Most of us are aware of the simple tips and tricks on how to boost sperm count that range from exercise to proper sleep. However, not many know about the list of foods that can improve sperm count and up your chances of conception.

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Here are few research-backed foods which are known to boost low sperm count and improve overall sperm health naturally.

1. Sesame Seeds

Sesame seeds were a popular traditional remedy used to improve sexual health. Known as til in Hindi, it is one of the richest sources of lignans, episesamin, sesamolin, and tocopherol, which are known to have potent antioxidant properties. These antioxidants inhibit the activity of the enzymes which in turn are known to impair sperm motility and maturation of the sperms in the epididymis. The lignans present in sesame seeds also improve the quality of the sperms and thus, overall sperm health[2]. Add sesame seeds in your diet to reap its benefits. You can sprinkle a teaspoon of sesame seeds on salads or smoothies or add it to curries, or parathas to boost low sperm count.

2. Fenugreek Seeds

We are all aware of the benefits of fenugreek seeds in keeping the blood glucose level in control and controlling hair fall and promoting hair growth. However, these seeds can also help you to boost low sperm count naturally. The chemical components of fenugreek seeds are mainly carbohydrate, protein & oil, which were found to cause a significant increase in sperm count along with sperm motility & reduction of abnormal sperms. Moreover, fenugreek seeds had a positive significant effect on the spermatogenesis & treatment of male infertility, revealed a  2015 study[3].

3. Citrus fruits

Citrus fruits such as lemons, sweet lime, oranges, etc are loaded with Vitamin C which acts as a powerful antioxidant. This vitamin was found to improve sperm motility, sperm count, and sperm morphology. A study published in the Journal of Medicinal Food[4] revealed that intake of 1000 mg of Vitamin C twice a day for a maximum period of two months showed a significant improvement in sperm count. Moreover, it also suggested that additional supplementation of Vitamin C can help improve the semen quality and aid in conception. Hence, adding foods rich in Vitamin C in diet can help you to increase your chances of conception.

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4. Walnuts

How about snacking on a handful of walnuts every day? Well, it not only improves your cognitive function but can also help you to conceive. It is considered as a superfood to improve your sexual health. Walnut is a rich source of Coenzyme Q10, which not only acts as an antioxidant but also improves semen quality and sperm count. A 2013 study in the Journal of Assisted Reproduction and Genetics revealed that supplementation with Coenzyme Q10 can improve sperm parameters which include sperm concentration, sperm motility, and semen concentration.

Moreover, it also contains vitamin E which may help in improving sperm quality along with protecting sperm from damage.

5. Fish

If you are a non-vegetarian then up your intake of fish, especially shellfish and oysters. This is because these types of fish are loaded with zinc which is known to play a vital role in improving sperm count and quality[6]. It is reported that men suffering from infertility have low levels of zinc as compared to fertile men. And hence, supplementing your diet with zinc either through natural sources or supplements can help increase the level of zinc which in turn can increase your chances of conception. Also, seafood such as salmon and mackerel is loaded with omega-3 fatty acids which improve sperm motility and morphology.

6. Spinach

The health benefits of green leafy vegetables are widespread which range from heart health to mental health. One such popular and effective food which can help improve sperm count and aid in dealing with infertility in men is spinach. This leafy vegetable is packed with Vitamin B12 which is critical for sperm health. Studies[7] have shown that it not only lowers the risk of sperm DNA damage but also aids in the production of sperm. It can boost low sperm count and motility, thus helping in conception.

If you are planning to boost your sperm count naturally, then do make sure to add these foods in your diet without fail. But keep in mind that it is wise to consult a doctor to know the exact cause of infertility and get treated accordingly in addition to following these diet tips.

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Recommended Reads:

Does Kaunch beej Helps to Increase Sperm Count?

12 Easy Ways To Improve Male Fertility

8 Common Causes Of Low Sperm Count Or Oligospermia


1. Durairajanayagam D. Lifestyle causes of male infertility. Arab J Urol. 2018 Feb 13;16(1):10-20. 

2. Khani B, Bidgoli SR, Moattar F, Hassani H. Effect of sesame on sperm quality of infertile men. J Res Med Sci. 2013 Mar;18(3):184-7. 

3. Dr. Maan H.H. Al-khalisy. Treatment of Men Infertility using Low doses of Fenugreek Oil Extract. Advances in Life Science and Technology. Vol.29, 2015.

4. Akmal M, Qadri JQ, Al-Waili NS, Thangal S, Haq A, Saloom KY. Improvement in
human semen quality after oral supplementation of vitamin C. J Med Food. 2006

5. Robbins WA, Xun L, FitzGerald LZ, Esguerra S, Henning SM, Carpenter CL. Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. Biol Reprod. 2012 Oct 25;87(4):101.

6. Colagar AH, Marzony ET, Chaichi MJ. Zinc levels in seminal plasma are associated with sperm quality in fertile and infertile men. Nutr Res. 2009 Feb;29(2):82-8. 

7. Banihani SA. Vitamin B(12) and Semen Quality. Biomolecules. 2017 Jun 9;7(2). pii: E42.

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