7 Foods for Strong, Healthy Sperm

Healthy sperm is an important factor in male fertility. If you’re trying to conceive, you can improve the quality of your sperm by choosing the right foods.

Markers of sperm health include:

  • Sperm morphology. The average size and shape of sperm cells in a sample is an indicator of fertility.


  • Sperm motility. Motility refers to movement. Sperm cells must be able to swim to reach and fertilize an egg cell.


  • Semen volume. A minimum volume of semen is required to carry sperm cells through the female reproductive tract.


Read on to find out which nutrients and foods promote sperm health.


1. Zinc

Zinc has been shown to play a role in regulating sperm count and quality. Men who are infertile tend to have lower zinc levels than men who are fertile.


2. Vitamin B-12

Vitamin B-12 is a critical nutrient to overall sperm health. Research  has shown that it improves sperm motility, increases sperm count, and reduces sperm DNA damage.

3. Vitamin C

Vitamin C is an antioxidant that plays an important role in male fertility. Increasing vitamin C intake has been shown to improve sperm motility, count, and morphology.


4. Vitamin E

Along with other antioxidants, vitamin E may help improve sperm quality. Vitamin E has antioxidant properties that protect sperm from damage.

5. Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is an antioxidant that all living cells need to function. Research shows that CoQ10 supplements can increase semen quality in men who are infertile.


6. L-arginine

An amino acid, L-arginine appears to play several different roles in male fertility. Inside the body, it transforms into nitric oxide, which promotes sperm function.
L-arginine supplements have been found to increase sperm count in rabbits at certain doses. However, the same study found that too high of a dose of L-arginine decreased sperm motility. 

7. Ginseng root

Ginseng supplements may improve several factors related to sperm health, including count and motility. Ginsenoside, an active ingredient in ginseng, may stimulate nitric oxide production, which is related to sperm function.