Foods to Boost Sperm Count.

Foods to Boost Sperm Count

Normal sperm count and healthy eggs can play a vital role in achieving early conception with unprotected intercourse. Are you aware that one of every 25 males experience the grave issue of low sperm count which can be idiopathic (cause unknown) or associated with a multitude of several medical or metabolic issues? Additionally, research and clinical studies also suggest that other factors like lifestyle choices (such as exposure to stress, certain occupational activities) or depression, obesity and poor nutrition can also lead to low sperm count.

It is imperative to mention that healthy production of sperms and sperm count is very important especially if you and your partner are planning to have a baby. In this regard, the role of proper nutrition cannot be ignored. Based on the reviews and recommendations of nutritionists and renowned healthcare professionals, following foods can help boost the production of sperms and aid in enhancing the fertility and sperm count.


  • Garlic:

Sperm Production ImageGarlic is an amazing herb that is known to boost the production of sperms; you can have it added in your routine meals as long as its strong smell doesn’t make you and your partner dissuade from making a baby.

It contains important chemicals which are required for the adequate production of sperms including selenium (that is required for the maintenance of normal sperm motility) as well as allicin (a mild acid that is required for the protection of sperms from any damage). Additionally, regular use of garlic also helps in the rejuvenation and revitalization of sexual organs (1).

Taking only one to two cloves of garlic (chopped/crushed) with the meals can have a notable effect on your sperm count.


  • Ginseng:

According to latest medical research, some traditional herbs and elements can help improve your mood while also revitalizing the sperm count (2). Ginseng is among the most successful and popular aphrodisiacs that helps in strengthening the genital muscles while also boosting the secretion of primary male hormones like testosterone. Ginseng has been known to improve the blood flow across the genital region which directly improves the sexual performance (2). Some clinical trials have also shown that it can also be used as a treatment for erectile dysfunction.

For best results, 2 to 6 gm of ginseng root every day can be consumed to boost the production of sperm and sperm count.


  • Walnuts:

Walnuts contain rich amount of antioxidants and omega-3 fatty acids that are known to improve the supply of blood to the sexual organs. Needless to say that these active metabolites also plays a vital role in promoting the sperm motility and its viability.

Walnuts and other omega-3 sources also delivers energy to the brain (or nervous tissue) and helps in blood cholesterol regulation within the body.

Walnuts are great in taste and flavor quality and can be used as a pre-intercourse snack to improve the energy levels in your body. The recommended dose vary, but generally up to 8 walnuts each day are sufficient to improve brain and sperm health (3).


  • Dark Chocolate:

Natural Foods ImageOne of the key factors that are known to negatively affect the sperm production and viability is; high concentration of free radicals. Dark chocolate is richly supplied with quality antioxidants that are known to fight against hazardous free radicals. Additionally, dark chocolate also promotes heart health and thus directly promotes sexual stamina and vigor (4). The high amount of antioxidants in dark chocolate are as effective as antioxidants present in blue berries, cranberries, acai berries, and pomegranate.

Dark chocolate also contains amino acid that plays a vital role in doubling the production of sperm and in increasing its volume and sperm count.

According to latest recommendations, you can have 1-2 oz. of dark chocolate daily to revitalize your reproductive health and sexual vigor.


  • Oysters:

Research and clinical studies suggests that increasing the intake of zinc-rich foods like oysters or crabs can significantly improve the sperm count by revitalizing the genital tissues. Additionally, it has also been observed that sea-foods primarily oysters are also helpful in boosting your sex drives and overall functioning of the reproductive system (5). Data also suggests that high serum levels of zinc directly promotes the synthesis of male reproductive hormones like testosterone.

Consumption of 8 oysters per week can help in stimulating the production of sperms.



  1. Asadpour, R., Shahbazfar, A. A., Kianifard, D., Azari, M., & Zaboli, N. (2013). Comparison of the protective effects of garlic (Allium sativum L) extract, vitamin E and N acetyl cystein on testis structure and sperm quality in rats treated with lead acetate. Revue Méd. Vét, 164(1), 27-33.
  2. Park, E. H., Kim, D. R., Park, S. K., & Chang, M. S. (2012). Effects of ginseng radix on sperm count and CatSper3, 4 proteins expression in male mice. The Korea Journal of Herbology, 27(2), 47-51.
  3. Robbins, W. A., Xun, L., FitzGerald, L. Z., Esguerra, S., Henning, S. M., & Carpenter, C. L. (2012). Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. Biology of reproduction, 87(4), 101.
  4. Simadibrata, M. (2011). Anti-free radical effects of dark chocolate in radical damage and constipation. Acta medica Indonesiana, 43(4), 217-217.
  5. Barker, E. (2011). How can I rev up my sex drive?. Natural Health, 22.



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