Foods That Boost Sperm Count and Quality: Evidence‑Based Guide

Diet influences sperm health. Key nutrients and their food sources include:

Top Nutrients for Sperm

• Zinc: Oysters, pumpkin seeds, lean meat, nuts, legumes.
• Antioxidants (vitamin C, E, beta‑carotene): Berries, citrus, bell peppers, spinach, kale, broccoli.
• Omega‑3 fatty acids: Fatty fish (salmon, mackerel), flaxseed, chia, walnuts.
• Vitamin C: Citrus, strawberries, bell peppers, broccoli.
• L‑arginine: Red meat, poultry, fish, dairy, nuts.
• Maca root: Some studies show improved count and motility.
• Shilajit: Traditional Ayurvedic remedy with emerging evidence for sperm quality.

Important Note

Diet supports but does not replace medical evaluation for infertility. See a urologist or fertility specialist if conception hasn’t occurred after 12 months (6 months if female partner >35).