How to Boost Your Sperm Count Through Diet

By SheKnows Food & Recipe Editors

Are you and your partner trying for a baby? If you have immersed yourself into the world of “TTC”, you will no doubt have noticed that most articles and books are directed at women and specifically related to the female body. Yet, the male role in conception is clearly equally important, and while folic acid and a health diet give the future mom and her baby the best start in pregnancy, her partner’s dietary habits have a direct impact on his sperm and fertility, and thus the couple’s chances of conceiving.

What are some of the super foods for sperm? We will get there in a second, and some of them may surprise you. But first off, it is worth mentioning the preconception checkup. This is, as the name suggests, a preventative medical checkup that couples can opt to undergo before they ditch their chosen birth control method and start trying for a baby. The checkup can test for routine stuff like high blood pressure, sexually transmitted diseases, or a Body Mass Index that’s too high or too low. It can also test for nutritional deficiencies, which is why I mention it in this post about sperm count and diet.

If your blood test shows you that you are low on certain minerals or vitamins, your doctor is going to tell you to take supplements. Those are certainly helpful, but I suggest that you try to get the nutrients you need (lack) from diet instead. You can easily find real food sources of certain nutrients online. Natural sources of vitamins and minerals are always absorbed more easily, and they do not come with side effects like constipation.

Now, how can you boost your sperm count through diet? We’ve got some exciting tips for you.

By tanyya (fanpop)

Dark Chocolate

Pregnant women are known for their strange cravings, including many sweet foods. Chocolate isn’t just for the ladies, though, and you do not have to wait until you are expecting a baby. If you love dark chocolate, trying to become a dad is a wonderful reason to eat more of it. That is because dark chocolate contains L-Arginine HCL, an amino acid that… increases your sperm count and is also said to increase your sexual pleasure by giving you stronger orgasms. When you are trying to conceive, you can do with all of that.

Bananas Bananas and dark chocolate make a great combination! And there’s more to the exotic fruit than the fact that it kinda looks like a phallus. Bananas contain plenty of vitamin B, which is great for a man’s sperm quality. Then, there is the enzyme bromelain, which is good for a man’s libido.


Walnuts are very well known for their ability to boost a man’s sperm count. Their Omega 3 fatty acids boost sperm count and sexual pleasure by increasing blood flow toward the privates. What’s more, walnuts decrease your cholesterol and your risk of heart disease. How many do you need to eat to reap the benefits? We all know that walnuts are a little pricey, but just seven a day are enough.

Pumpkin seeds

Walnuts and pumpkin seeds have an awful lot in common — their nutrients and Omega 3 fatty acids, for example. In addition, pumpkin seeds are a lot cheaper and contain phytosterols, which can actually shrink a man’s enlarged prostate. These little fellows are wonderful, whether you are trying to conceive or not. They can easily be added to salads too.


By BLintonPhotography on Etsy
By BLintonPhotography on Etsy

Garlic is famous for its various health benefits, from reducing high blood pressure to killing off flees on pets. I’ve even been told that garlic reduces bad odors from sweat… but garlic is of course very much an acquired taste, or at least so many people say. I personally love garlic. I hope you do too, because garlic also gives a man’s sperm count a nice boost. If you don’t like garlic at all, then the boost in sperm count caused by garlic may actually result in a lower chance of pregnancy. Don’t stay away from your man if he decides to eat lots of garlic ladies!

What else can you do?

So, there you have a few foods that can help increase male fertility and sex drive. What else can you do? Staying away from fast food and making sure you eat healthy home-made meals that include foods from all major food groups is essential if you want a baby fast. Fresh fruit and veg is always desirable, but don’t neglect protein or carbohydrates.

Shop with this fertility menu to improve your sperm count through your diet, and check out our recipes.

Keep cool and increase your sperm count while wearing Snowballs.


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