Foods to Support Sperm Health Through Nutrition

We often talk about nutrition for women before, during, and after pregnancy, but there’s another essential part of the fertility equation: sperm health. Sperm count, motility (movement), and morphology (shape and size) all play a critical role in conceiving a healthy baby. And here’s the good news: just as diet affects female fertility, some foods have been found to help naturally increase sperm count and support overall sperm health.

Research shows that sperm is highly susceptible to oxidative stress, a key contributor to male infertility. In fact, oxidative stress and reduced antioxidant defenses in semen are linked to 30–80% of infertility cases. Fortunately, antioxidant-rich foods and key nutrients can help protect sperm quality. If you’re asking what foods increase sperm volume and quality, this guide is for you.

Key Nutrients to Support Sperm Health

Antioxidants

• Vitamin C: Can help with sperm motility and count while reducing DNA damage.
• Vitamin E: Enhances sperm function and may prevent sperm cell membrane damage.
• Coenzyme Q10 (CoQ10): Increases energy production within sperm cells, boosting motility.
• Selenium: A critical mineral that supports sperm structure and protects against oxidative damage.
• Lycopene: Found in tomatoes, it’s linked to improved motility and sperm morphology.

Omega-3 Fatty Acids

• Fatty fish like salmon, sardines, and mackerel are top food sources that improve sperm fluidity and count.
• For a vegetarian- or vegan-friendly option, add plant-based sources of Omega-3 fatty acids such as chia seeds, flaxseeds, and walnuts.
• Supplements: Fish oil, krill oil, and algae-based DHA can help meet Omega-3 needs. An Omega-3 supplement can be another choice to support optimal Omega-3 intake.

Zinc

Zinc supports sperm production and motility and helps reduce oxidative stress by promoting antioxidant enzyme function. Zinc sources include:

• Oysters (highest natural source)
• Pumpkin and sesame seeds
• Grass-fed beef
• Eggs

Folate

Data from a 2014 study suggests that men who supplemented with Folate in addition to certain antioxidants had a lower frequency of chromosomal defects. Sources of folate include:

• Leafy greens like spinach and kale, and cruciferous vegetables such as broccoli and Brussels sprouts are rich in Folate.
• Legumes, including lentils and black beans, offer a delicious and filling plant-based option.
• NOTE: We recommend Folate instead of Folic Acid for supplementation.

Top 10 Foods to Support Sperm Health

Strawberries

Strawberries are packed with Vitamin C, just one cup has almost 100mg. Since research around Vitamin C benefits generally tests at higher doses, ~2,000mg per day, consider a supplement to help get the optimal amount.

Fatty Fish

Fatty fish are good for sperm health thanks to their Omega-3 fatty acids. Some of the best options include wild-caught salmon and sardines.

Oysters

Oysters are by far the best source of Zinc, and you don’t need to consume them daily. A 3 oz. serving has over 74mg – more than 600% of your daily value.

Pumpkin Seeds

If oysters aren’t your thing, or you’re a vegetarian or vegan, pumpkin seeds are another great source of Zinc. Just ¼ cup has about 8mg of Zinc. The current RDA for men is 11mg, but it is safe to consume as much as 30-40mg daily. Eat pumpkin seeds on their own as a tasty snack, toss them onto a salad or bowl, or add them to a homemade trail mix or granola.

Dark Chocolate

Dark chocolate is rich in L-arginine, an antioxidant that’s been shown to support overall sperm health. Additionally, cacao, dark chocolate’s main ingredient, is a rich source of several other antioxidants, including polyphenols and flavanols, both of which help protect against free radicals. When choosing your chocolate, aim for a higher percentage of chocolate to reap the benefits while reducing your sugar intake–85% is a good option. 

Note: Processed cacao can contain trace heavy metals like cadmium and lead, so opt for high-quality chocolate from trusted brands.

Leafy Greens and Cruciferous Vegetables

Leafy greens and cruciferous vegetables like spinach, kale, broccoli, and brussels sprouts are rich in folate, which can help produce potent, healthy sperm.

Pomegranates

Pomegranates are rich in antioxidants, and research suggests that consuming pomegranate can increase testosterone, support sperm quality, and increase sex drive and mood for men and women.

Brazil Nuts

Brazil nuts are a rich source of selenium, an essential mineral that supports sperm motility and can’t be produced by the body. Just 1–2 nuts a day (each with 70–90mcg) is enough to provide a beneficial boost.

Tomatoes

Tomatoes are one of the best food sources of the antioxidant lycopene. Lycopene is fat-soluble and has better bioavailability in cooked tomatoes (which just means your body can absorb and use it more efficiently). Opt for tomato puree or sauce for added benefit, and add some olive oil to help absorption.

Grass-Fed Beef

Beef is a great source of a variety of nutrients needed for healthy sperm production, including Vitamins B6, B12, E, and Zinc. Choose grass-fed beef, which is higher in several nutrients, including Omega-3 fatty acids and Conjugated Linoleic Acid (CLA).

Additional Lifestyle Factors Affecting Sperm Quality

Sperm health isn’t just about food. Certain lifestyle choices can support or harm sperm health. Your overall health is usually a good indicator of your sperm’s health, so regular physical activity, adequate sleep and reducing stress can go a long way.

Regular Exercise

Physical activity supports overall health and can improve fertility. Regular exercise helps regulate hormones and maintain a healthy weight, both of which are critical for sperm production. Men with a higher BMI are significantly more likely to have a lower sperm count. Aim for consistent, moderate exercise to support healthy sperm. 

Adequate Sleep

Getting enough sleep is essential for hormone regulation and sperm production, and the majority of adults in the U.S. don’t get adequate levels. Poor sleep can disrupt testosterone levels, a key hormone for fertility. Aim for 7–9 hours of quality sleep each night, and build a consistent routine to support restful, uninterrupted sleep.

Stress Reduction

Chronic stress can negatively impact fertility by disrupting hormones, lowering libido, and making it harder to maintain healthy habits like exercise and good nutrition. Stress-related conditions like anxiety and depression can also lead to sexual dysfunction and performance issues. Stress management is critical for your overall health. Try relaxation techniques like breathwork, and talk to your doctor if stress or anxiety may be affecting your sexual health.

Foods and Substances to Avoid for Optimal Sperm Health

It’s not just about what you eat, but also what you don’t eat. Poor diet can negatively impact sperm count and fertility. Here are the worst foods for sperm health.

Processed Meats

Research suggests that eating too much processed meat like bacon, hot dog wieners, and deli meats can be harmful to your sperm health. 

Trans Fats and Unhealthy Oils

Consuming too many trans fats can be inflammatory to the body and significantly reduce sperm count. Not to mention the increased risk of poor cardiovascular health. Opt for healthier sources of fat such as olive, coconut, and avocado oils, or try grass-fed ghee or butter. 

Excessive Caffeine

Consuming excessive amounts of caffeinated beverages can have adverse effects on both men's and women’s reproductive health. One study found that more than two caffeinated beverages a day was associated with an increased risk of miscarriage in both sexes.

Alcohol Consumption

Alcohol can affect sperm health, particularly with frequent or heavy use. While occasional drinking doesn’t appear to harm semen quality, daily alcohol consumption has been linked to reduced sperm volume and abnormal morphology. If you're trying to conceive, it's best to limit alcohol to occasional use or avoid it altogether for optimal fertility.

Diet Drinks with Artificial Sweeteners

Some research links aspartame, an artificial sweetener used in most diet sodas, to lower sperm count and potential sperm DNA damage.

Hydration and Sperm Health

Hydration and sperm health go hand in hand. Semen is mostly water, so fluid intake impacts volume and motility. Dehydration can reduce semen volume and impair sperm motility, making it more challenging for your sperm to travel to an egg for fertilization. : Aim for at least 8–10 cups of water daily and avoid sugary or caffeinated drinks.

Supplementation for Sperm Health

For those who struggle to get adequate nutrients from food alone, due to dietary restrictions, soil depletion, or lifestyle factors, supplements can help. Look for a high-quality men’s multivitamin that includes zinc, folate, selenium, CoQ10, and omega-3s. Pay close attention to the amount of each nutrient in the supplement; excessive intake of certain vitamins, such as Vitamin A, can harm fertility. Needed’s Men's Multivitamin was specifically formulated to contain the vitamins, minerals, and antioxidants necessary for optimal sperm health.

Conclusion

Sperm health is essential to successful conception, and nutrition is a key factor in sperm quality and quantity. By focusing on foods that support sperm count and quality while limiting those that can cause harm, men can take proactive steps to boost fertility. Whether through food or supplementation, fueling your body with the proper nutrients is a foundational step toward healthy sperm and a healthy baby.