Supplements For Sperm – What to Take for Sperm Volume & Motility

If you experience male fertility problems due to a low sperm count, sperm motility, and morphology, you should know that you are not the only one.

In fact, most men experience slight problems at some point or another while trying to conceive.

Various causes can lead to difficulties conceiving, from smoking and infections to alcohol, deficiencies, and oxidative stress. Most doctors recommend the natural approach before going in for medications and drugs.

Apart from a few lifestyle changes, there are also supplements for sperm that can tackle male infertility in the long run and improve the overall male reproductive health. It takes time for changes to become obvious, but consistency and patience will certainly help.

Moreover, it pays off knowing how certain supplements can affect sperm quality, as well as what foods can provide specific nutrients.

All in all, here is everything you need to know about sperm counts, sperm quality, and how particular nutrients can help.

What Is Considered A Normal Sperm Count?

If you have never bothered about sperm counts, sperm parameters, or your reproductive health, you should know that sperm count does not refer to sperm quantity.

The thing is, how much you ejaculate will not always affect the sperm count.

However, in theory, more sperm obviously brings in more seeds. Most men ejaculate between 1.5 and five milliliters. Plenty of ejaculation will not necessarily mean plenty of sperm count. The density is what makes the difference.

The density is usually between 15 million to over 200 million sperm for each milliliter of semen – quite impressive, right? Even if you have a low sperm count, plenty of sperm with decent semen parameters can still help you impregnate your partner.

On the other hand, you could have a small quantity of semen but an impressive sperm count. Again, the quantity can be relatively low, but the high density of sperm can impregnate your partner.

Bottom line, both the sperm concentration and semen volume help.

Now, how do you know you need male fertility supplements?

In medical terms, you have a low sperm count if you have less than 15 million sperm for each milliliter of semen. On the same note, a male fertility supplement is also required if you ejaculate less than 39 million sperm per orgasm.

The chance to impregnate your partner goes down with the sperm count. It may seem hard to believe, but there are men out there with very poor sperm quality who may even have no sperm in the semen. This is actually a condition referred to as “azoospermia”.

There are plenty of different factors affecting sperm quality. Many things can improve male fertility, and many of these things depend on your lifestyle – what you eat, what you drink when you sleep, and so on.

A low sperm count does not mean you will never be a father. You can still conceive, even with low sperm count and motility. However, it will be more difficult. But then, it is also a matter of luck. Even fertile men usually take more than a year to impregnate their partners.

What Is Male Infertility?

Male infertility depends on multiple factors. To most people, it is about the sperm count. Most doctors check for the sperm count before anything else.

They simply recommend various lifestyle changes, supplements, and medication to support male reproductive health if there are any issues.

Whether it comes to vitamin C, folic acid, or other supplements, a healthy sperm count is not enough. Sure, you manage to improve sperm count, but you still cannot impregnate your partner.

This is because you may also need to improve sperm motility.

It is useless to have plenty of sperm if it cannot swim. Improved sperm motility is just as important and may require different supplements. You can get it checked professionally by a doctor. Apart from sperm count and motility, overall sperm health is just as important.

Sperm must be in the right shape. Otherwise, it cannot penetrate the egg. The so-called morphology can be affected by different factors. For example, reactive oxygen species can cause sperm DNA damage. Sperm DNA fragmentation is just as common.

Bottom line, male infertility is diagnosed when one of these three factors is not at the right level.

What Is Sperm Morphology And Its Normal Range?

Sperm morphology refers to the actual shape and size of sperm. This is one of the factors most doctors will examine when trying to find the cause of male infertility – or at least the reason why a couple cannot start a family.

Sperm morphology is given as a percentage – basically, how much sperm is actually considered normal when examined under the microscope. In order, doctors will analyze the sperm concentration, motility, and morphology before recommending a fertility treatment.

Healthy sperm should have an oval head, as well as a long and agile sperm. Abnormal alternatives may have different defects – for example, the head could have an unusual shape. The tail may not be too agile and face some defects. Double tail is just as common.

Such morphology defects will prevent the sperm from reaching an egg and penetrating it. But then, most men have both healthy and misshapen sperm. It is perfectly normal. Generally speaking, about 10% of sperm is actually looking perfect.

The bad news about sperm production and morphology is the fact that such things are often subjective. The doctor can provide different scores on the same sample. Unless all the sperm is abnormal, sperm morphology is not always considered a priority in treatments.

Does My Diet Affect Sperm?

You are what you eat, and the food you have will affect everything inside your body. Everything happens throughout the digestive process.

Basically, food is ingested and then broken down. Nutrients are absorbed into the body and boost different systems.

It is one thing to have a meal rich in protein to support your muscles or a meal rich in antioxidants to boost your immune system and a different thing to have a massive portion of French fries from a junk food shop – empty calories, no real nutrients, but loads of fat.

You do not have to be a genius to realize that a healthy diet will significantly improve everything – how you feel, what you look like, how your organs react, and how processes in your body work in the long run.

An increased sperm count can also be achieved with a healthy diet. The same rule applies to other issues related to sperm, such as motility or morphology. In fact, this is the first approach recommended by specialists – try things naturally before going for medications.

Your lifestyle – and this includes the diet, too – will affect sperm health and erections.

Some diets – such as those high in fats and animal proteins – have been proven to negatively affect sperm health. On the other hand, vegan and vegetarian diets are more beneficial for sperm but pay attention to deficits too.

Any diet has pros and cons, so you need to focus on the pros and then annihilate the cons. For example, a diet rich in sugar may cause diabetes. The condition is known to be extremely harmful to sperm health. It will also affect erections in the long run.

These days, more and more men end up with diabetes at an early age, and the consequences will haunt them throughout their adult years – all because of some poor dietary changes in their youth years. Therefore, the diet can and will affect your body, and that includes your sperm quality too.

A healthy diet is – in theory – enough to support yourself. But no one counts every nutrient to find a perfect balance. Deficits are normal with all diets, so you need to ensure you tackle them as well. A dietary supplement – such as male fertility vitamins – could boost nutrient intake in no time.

Signs Of Poor Sperm Count, Morphology, And Motility

How do you know you have low sperm counts? How do you know your sperm is healthy and you are just unlucky? How do you know your antioxidant supplements work?

There are lots of questions with indecisive answers – many times, you will need to consult a doctor.

First of all, the most obvious sign is right there – you are trying to start a family. You want a baby, and you try to impregnate your partner. You have unprotected sex, but nothing seems to happen. The inability to conceive a child is a pretty obvious sign.

Believe it or not, there could be no other signs at all. But then, if an underlying condition causes male infertility, those conditions could give you some signs.

For example, a chromosomal abnormality could be inherited from parents. A hormonal imbalance will also give you some symptoms.

Different problems with your sexual function could also affect the total normal sperm count and semen quality.

For instance, you could deal with an erectile dysfunction issue or perhaps a low libido. Then, different painful sensations or lumps around testicles could also indicate a problem – swelling too.

Men will normally notice hair loss on the face or body when it comes to hormonal abnormalities. Different types of hormonal imbalances will provide different symptoms. In other words, there could be indirect links to a low sperm count.

These are the most common signs that you may not have healthy sperm production. You may not necessarily spot any of them, but you just find yourself unable to get your partner pregnant. At this point, a consultation could be required.

Doctors will test sperm for everything. They will initially analyze the total sperm count. They will go for the sperm progressive motility after that, only to conclude with the shape and size – they want to see normal sperm morphology.

It is not unusual to go to a doctor and realize everything is alright. The doctor will give you only good news no matter how you try to support sperm health. You have a good cellular energy production that will support sperm count and great motility.

But an improved sperm quality will increase the chance of a positive pregnancy test. Believe it or not, even healthy couples will normally need more than a year of unprotected sex to end up with a family.

Perhaps you need to educate yourself on the best time of the month to have sex – such as around ovulation. If everything looks alright, the doctor will mostly recommend a few lifestyle upgrades – such as a healthy diet for healthy testosterone levels.

Then, sperm is less likely to be perfect, so small defects are perfectly normal. You might be given some supplements or asked to take certain nutrients in order to cover those defects, while still trying to conceive.

Best Vitamins And Minerals To Increase Sperm Count Naturally

Now, sperm count is the most common problem associated with male infertility. There are more causes behind this problem affecting sexual function – oxidative stress, particular conditions, smoking, alcohol, a bad diet, lack of exercise, obesity, and many others.

Generally speaking, healthy aging males will require a healthy diet. They need to quit alcohol or at least have it in strict moderation, but also quit smoking. The male factor infertility is affected by the lifestyle, and this is what you have to focus on. Here is what you need to take to boost your sperm count.

Vitamin C

Vitamin C is so widely available but so widely overlooked too. It is available in numerous fruits and vegetables but also in supplements you can get from the grocery store.

Why would you need a supplement if it is so widely available?

Simple. You are less likely to have too many oranges and lemons a day. There are certain foods you implement into your diet, and sometimes, vitamin C is just not enough. Then, there is another problem with people. Most mammals can make vitamin C naturally – humans cannot do it.

You need an external source for it.

Besides, you cannot overlook it because it is one of the most important antioxidants. According to more control group tests, vitamin C will also work on a bunch of different aspects related to sperm quality and health.

Vitamin C will mostly affect sperm count in a positive way. Sperm is often affected by oxidants – one of the main causes. Since vitamin C is an antioxidant, it will prevent such problems in the long run. Besides, it is one of the dietary supplements that will also work against low sperm motility.

Even if you do have plenty of vitamin C-rich foods, a supplement will also help to boost your diet.

Vitamin B12

Vitamin B12 has numerous uses inside the human body, and surprisingly for some, it is one of the most common deficiencies out there.

This vitamin is a pro metabolic one, meaning it is actively involved in the natural production of cells and cellular energy, so it is imperative for good body functionality.

On the same note, vitamin B12 is also critical in the production of sperm. Most of these problems are rooted in the actual production process, whether you experience a low sperm count, reduced sperm motility, or bad morphology. That is where it all starts.

Focusing on the production process at the beginning will give you healthier and more agile sperm – not to mention the actual count. Based on research, supplementing your body with vitamin B12 is just as important as supplementing it with various antioxidants.

Some of the most common foods rich in vitamin B12 include chicken, liver, and beef, but also fish and different types of shellfish. Fortified breakfast cereal also has high amounts of this vitamin, not to mention low-fat yogurt, cheese, milk, and eggs.

As you can tell, vitamin B12 is mostly taken from animal-sourced products,

Luckily, there are options for vegans and vegetarians, too – cereals, nori seaweed, or plant-based meats.


The zinc supplementation is among the most important ones for men. From some points of view, it could be even more important than antioxidant supplementation.

Studies on male fertility found that zinc can naturally increase the production of testosterone, boost muscular growth and improve fertility.

On an opposite note, it makes perfect sense – the zinc deficiency is associated with poor sperm maturation and infertility. Low zinc will not just affect the sperm count, but it will also target sperm quality – from motility to morphology.

The good news is getting plenty of zinc for healthy sperm is not too difficult. The nutrient is available in eggs, red meat, and many animal-based products. Oysters are also rich in zinc, hence their association with male fertility.

Those who dislike such foods and those who avoid meat or animal products can always get enough zinc from the wide variety of supplements out there. You can find zinc supplements in most supermarkets, and they do not require an actual prescription.

Zinc is also handy for those who exercise a lot. While exercise is healthy, overdoing it can lower testosterone levels. The zinc supplementation will prevent this potential side effect and allow you to keep your testosterone at optimal standards.


Zinc is sometimes sold by itself – other times, it is sold with folic acid. This mix is excellent for both infertile and fertile men. There are plenty of studies confirming the benefits of this combo – as well as the benefits of folate.

Now, results are mixed when it comes to fertile men – some studies claim it helps, others claim there are no actual benefits. A healthy supplementation in normal limits can never hurt, though. Studies are more conclusive in infertile men, though.

A mix of zinc and folic acid, taken on a daily basis, will show extraordinary results within months only. On the same note, folate will also work well when mixed with selenium and vitamin E – especially to improve sperm count.

Then, there are also a bunch of studies that claim there are no actual results in terms of fertility support. There are no serious adverse issues anyway, so for the sake of studies claiming good results, folate is totally worth some attention.

There are no doubts about it – more research is required. But then, infertile men can give it a try.


Officially, ashwagandha is known as withania somnifera. It comes from a shrub, which normally grows in a few countries in Africa, as well as India.

It has been used in traditional medicine for thousands of years and with different purposes – after all, it has multiple therapeutic capabilities.

Fast forward to today’s scientific world, modern studies have shown that ashwagandha is rich in withanolides, which boosts male fertility in a few different ways. Constant supplementation will almost double the sperm count, but the list of benefits goes further than that.

Sperm motility will also be increased in no time, not to mention the overall semen volume. Overall, ashwagandha is the supplement that will improve sperm quality by working on every aspect of it, especially the count.

Different studies show different results. No one can guarantee that ashwagandha will double up the sperm count. However, adding it to your supplements will help out, so it is totally worth a try when trying to conceive.


CoQ10 is both an enzyme and an antioxidant. Every fertility doctor out there will claim extraordinary benefits against oxidative stress. It also protects sperm cells against other types of damage and degradation, so its role is to maintain quality at the highest standards.

Some may find it surprising, but CoQ10 is also commonly found in the seminal fluid. The higher the concentration is, the more fertile a man will be. Apart from sperm count, CoQ10 will also work on sperm motility. A constant supplementation will improve sperm total motility.

Basically, more CoQ10 in your body means more CoQ10 in your sperm.

There are more studies regarding CoQ10 out there – some of them show great benefits on sperm count, while others show an improvement in sperm motility. With these thoughts in mind, it is no surprise why most specialists recommend adding it to your routine.

There are many CoQ10 supplements out there, and the nutrient can be found in different applications, depending on its purpose. For instance, it also helps the skin glow. To ensure you gain as much as possible from it, make sure you choose something designed for fertility.


Shilajit may not ring too many bells. It is not among the most popular supplements worldwide – far from what zinc or CoQ10 can provide.

But then, recent studies have shown that it can count among the best fertility supplements out there.

At first glance, shilajit does not look too appealing. The substance is dirty and looks bad. It has a sludgy profile and looks like tar. But then, it makes sense. After all, it is made of plant products – more importantly, their fossilized leftovers.

In today’s society, recent studies have shown that shilajit is rich in plenty of minerals and other helpful substances – more than many other popular supplements. Now, how does such a supplement help you conceive?

Simple. Once inside the body, it will boost the natural production of testosterone. It will also boost the sperm count and increase it by over 60%. Again, no one can guarantee such results in your particular case, but there will be a chance to make it worth your attention.

Vitamin D

Vitamin D is one of the most surprising nutrients out there, mostly because of its capabilities.

It can be seen as a vitamin – hence the name. But then, it also works in the body like an actual hormone, so it has multiple uses.

Vitamin D boosts a wide variety of benefits for males, and fertility is one of them. This vitamin can annihilate some of the causes leading to fertility issues. It can keep sperm cells in good condition and improve sperm motility.

Overall, vitamin D is associated with a high sperm count. If your doctor finds out you have a reduced sperm count, vitamin D is a priority. Statistics make sense. If you think about it, about 40% of adults in civilized countries suffer from vitamin D deficiencies, hence the high infertility rates.

Vitamin D can be taken through your diet. It is also taken through direct sunlight. Those living in cloudy areas or cold places without too much sunlight – such as the UK or other rainy areas – could do with supplementation too.

Omega 3 Fatty Acids

Omega 3 fatty acids are essential and will bring in a bunch of different benefits. They are recommended for blood pressure issues, high amounts of triglycerides, and plaque problems in the arteries and can even reduce the likelihood of a stroke or heart attack.

On the same note, omega 3 fatty acids will also improve the overall quality of sperm. These fats support the overall structure of most cells inside your body, and sperm cells make no exception either. They will support the sperm count, but also the quality of your sperm.

Omega 3 fatty acids are highly recommended for a wide variety of medical issues, and infertility is one of them. Results will not show up overnight, but you will add to your chance to conceive in the long run.

Omega 3 fatty acids can be found in various foods, so you can naturally boost the supplementation. Mackerel is one of the main sources, not to mention salmon, cod liver oil, herring, oysters, sardines, anchovies, or caviar.

Now a big fan of seafood? You can find these essential fatty acids in various supplementation forms, too – from tablets and capsules to powders. No matter how you choose to have them, they will work wonders on your sperm count.


Lycopene is famous for many things. If you are into biology, you probably know that it is often associated with tomatoes.

It is responsible for being the most important pigment in tomatoes, yet its benefits go way further than that and can also affect the human seminal plasma.

There are numerous studies regarding the benefits of lycopene. At the same time, most of them provide encouraging results regarding the actual sperm count. Some of them claim lycopene can boost sperm count by up to 70%. Some others claim less than that, but the results are still encouraging.

Again, you can find lycopene in a natural form – just eat tomatoes on a daily basis because of the high amounts of lycopene they have. You can also find it as an actual supplement in different forms – tablets, capsules, powders, you name it.

Apart from the sperm count, lycopene will also increase sperm motility. Even if you have no issues with that, better motility can only mean a higher chance to impregnate your partner, so it is worth some attention.

Best vitamins and minerals to increase sperm motility naturally

Certain substances and supplements can definitely help with male fertility, whether you suffer from a low sperm count, poor sperm motility, or bad sperm morphology. However, there is always room for more, and this is when vitamins and minerals kick in.

Most commonly, you will get vitamins and minerals from your diet. However, most people fail to get what they need for their daily operation, and this is when vitamin or mineral supplements kick in. But then, what are the best nutrients to boost your chance to conceive?

If the sperm count is alright, but motility is a problem (such as sperm traveling in unusual trajectories), some vitamins and minerals can help you overcome this problem without too much hassle. Here is what you need to know.

Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant you should not miss from your diet. Like its partner vitamin C, vitamin E will protect sperm cells against harmful oxidants – free radicals.

They represent a constant threat to all cells in your body, so the supplementation must be continuous.

This is not just about protecting your sperm but about safeguarding your whole body. Vitamin E works wonders when paired with even more supplements. There are many studies regarding its benefits, and most of them target the benefits over sperm motility.

However, researchers have also found that vitamin E helps with sperm morphology – in other words, it ensures sperm has the right shape and style to be able to penetrate eggs. It boosts overall genetic health. When combined with vitamin C, it is extremely useful at preventing sperm DNA fragmentation.

Vitamin E can help reproductive health when used independently, but you can also find it in more sophisticated supplements. For example, it can be paired with selenium or CoQ10 – both of them are useful for sperm health.

Apart from the actual supplementation, you can also try to increase the vitamin E intake from your diet. Implement foods like sunflower seeds, peanuts, almonds, peanut butter, spinach, pumpkin, or red bell pepper into your diet.


Selenium is among the most popular results when looking for sperm health supplements. You can find it alone, in individual supplements, but you can also find it mixed with other nutrients known to boost sperm health.

It is a popular trace mineral, but it also works like an antioxidant. What does that mean?

First, it fights free radicals not just in your sperm but throughout the whole body. Second, it can optimize the overall characteristics of sperm – more importantly, the motility.

Selenium is mostly known to improve sperm motility, but it also helps with sperm count and morphology. Effects will be combined when mixed with folate, vitamins C and E – whether altogether or separately.

Apart from reproductive health, the supplement will help the metabolism and MDA levels too. A selenium supplement will always help, but you can also try to find it in different foods. Beef, pork, chicken, turkey, fish, eggs, and shellfish are rich in selenium. Some nuts and beans also have high amounts of selenium – such as Brazil nuts.


L-carnitine is an amino acid that your body will normally produce by itself. The production is not always as high as it should, hence the necessity of supplementation. Its role is indirect for energy production too. Basically, it helps move fat throughout the body, so that it can be converted into energy.

Now, L-carnitine has antioxidant properties as well. In other words, it will provide more energy for sperm, so it will specifically boost the motility once released. Second, it will fight free radicals in the body and can prevent sperm damage – another common issue in infertility.

You can get L-carnitine from foods too, but supplements provide higher doses. For instance, it is commonly found in animal products, but too much meat can also hurt sperm, so the supplement makes a better choice.

If you are after getting it from foods, red meat has the highest concentration and will provide a solid dose of L-carnitine. Chicken, dairy products, avocado, beans, milk, and fish also have L-carnitine, but in lower amounts.

Vegans and vegetarians get less of this amino acid from their diets, but their bodies normally produce more of it anyway.

Best Ways To Improve Sperm Morphology And Overall Sperm Quality Naturally

Sperm morphology is often considered in fertility tests and for some good reasons. Initially, sperm count seems to be the main issue for infertility, but an abnormal sperm shape can also cause similar effects.

Sperm morphology refers to the shape and size of sperm. Results are given as a percentage. Basically, no one has 100% perfect sperm. There will also be irregular shapes and sizes. But then, a high percentage of good sperm will determine how fertile you are.

As you may already know, sperm should have an oval head and a long tail. On the other hand, abnormal sperm will have different defects. The head could have a different shape – still round, but not perfectly oval. Then, the tail may have different issues, too – two tails or perhaps a crooked or broken tail.

Such defects will affect the sperm because it will no longer be able to travel effectively to the egg. Even if it does make it to an egg, it will not penetrate it correctly. Misshapen sperm is not a rare issue. In other words, about 10% of the sperm is actually perfect. Under a microscope, most of it looks bad.

Sperm morphology is not clear science – such as the count or motility. Instead, it can provide subjective results. The same doctor can check out the same sample from the same individual and come up with two different results, even if they use the same scoring technique.

With these thoughts in mind, doctors aim to find a high percentage – nothing more. A few tests might be needed to be conclusive, but if the overall opinion is that your sperm morphology is not great, extra supplementation might be required.

It is also worth noting that infertility, in this case, is diagnosed when all the sperm looks abnormal. Sometimes, even 4% good sperm can provide good results and allow you to impregnate your sperm. But if all the sperm looks abnormal, it is less likely to happen.

The good news is there are different treatments to improve sperm shape, but most doctors will recommend the natural approach before anything else. Certain nutrients – like vitamins and minerals – can definitely help, but it takes months for results to become visible.

Here are some of the best options to consider.

Lifestyle Changes

Lifestyle changes go in more directions.

For example, take sex. The sex frequency is irrelevant during the fertile window, but then, a couple of days of abstinence could make the difference. Too much abstinence will let sperm degrade. Also, avoid artificial lubricants – some of them are toxic to sperm.

Excessive heat is also to be avoided. Male genitals are built outside the body because they need to be cool. Varicocele – a common cause of infertility – is normally caused by excessive heat. Try out boxers instead of jockey-type underwear. Avoid super hot showers and stay away from hot tubs too.

Stop keeping your laptop on the lap, for instance.

Then, how about your diet? Make sure your diet is healthy – based on fruits, veggies, and whole grains. Take foods essential for sperm health to will get enough nutrients – then stay hydrated too, as it is just as important for semen.

Environmental factors could be an issue too. What do you do for a living? How about your hobbies? If you constantly get in touch with problematic substances, it might be a good idea to change this or at least increase the protection equipment.

Such substances include solvents, radiation, pesticides, or fumes. Effects will not be obvious overnight, but the long term exposure will impair sperm production – not to mention affect every other organ in your body too.

Last, but not least, stick to beneficial supplements only and avoid the potentially harmful ones. Some supplements bring in substances like hormones – andro or DHEA substances. They can cause fertility problems and may even stop sperm production entirely.

If you take gym supplements or other similar things to be more masculine, stop them straight away.


Vitamins come as supplements. There are lots of options out there – some of them help the liver function, others boost blood circulation.

When it comes to male fertility, any of the above supplements will do, but more importantly, stick to vitamins C and E, lycopene, and CoQ10.

You can normally find vitamins over the counter. Stick to decent brands, rather than the cheap ones you can find in every supermarket – they are less likely to give you the dose you require. Instead, buy them from pharmacies or drugstores, as they are higher in quality.

Some supplements bring in one vitamin or another. Some others provide access to more nutrients at the same time. You can buy a more diversified supplement or just mix them up yourself – careful there, as you do not want any problematic interactions, though.

Different vitamins will affect the reproductive system in different ways. Some of them will work on sperm count, which is the main cause of infertility. Some others will work on sperm motility, not to mention the actual morphology and overall health.


The evidence is a bit mixed when it comes to the effects of caffeine on sperm.

For instance, some studies show that caffeine has a negative effect on sperm health. But then, this is valid in heavy amounts. A cup of coffee a day or every few days will have a beneficial impact.

Just refrain yourself from having five cups a day. When consumed in excess, caffeine is associated with poor sperm quality. The same rule applies to energy drinks – not just coffee, but anything with caffeine, including some types of teas.

Studies show that your partner must follow the same rules – too much caffeine will limit the ability to conceive. Caffeine will affect everything – from the actual sperm count and concentration to the volume and semen quantity.

Some studies claim that caffeine could be more harmful than tobacco and alcohol too. Exposure to caffeine in the early teenage years will also affect testosterone production, so sexual maturation might be delayed.

More studies are clearly required, but overall, most results so far show that a cup a day will not harm your sperm, but having too much caffeine in one way or another on a daily basis will affect your overall reproductive health.


Exercise is excellent for your health. It will help every organ in your body, prevent diseases associated with obesity and boost circulation.

When it comes to your reproductive health, regular exercise will also increase the natural production of testosterone, not to mention boosting fertility overall.

Higher testosterone levels will give you better results overall. The semen quality is higher. There is more sperm in the semen, and motility is improved. Activity is, therefore, one of the most important changes you can make.

Specialists recommend about half an hour a day. Weights will help, but cardio is just as effective – opt for a mix between them. Improving fertility begins with healthy lifestyle changes, and physical activity is one of them.

Now, there is a fine line between exercising to be healthy and fit and exercising to exhaustion. Too much exercise is as bad as no exercise at all. It will have the opposite effect and can reduce testosterone levels.

Fortunately, there is a way to avoid this potential side effect, especially if you exercise to build some mass too or you want to lose weight fast – zinc supplements. Zinc will counterattack this potential risk. Keep in mind that exercise will also make you look good and increase your self confidence.

Stress Management

A bit of stress every now and then will not affect sperm quality, but the constant exposure to stress will increase the amounts of oxidants – free radicals – throughout the body.

They will ruin the sperm quality and also lower the immune system – you will be vulnerable to all sorts of affections.

To manage stress, stick to the basics first – eat healthy foods, exercise, let the bad energy out and get plenty of sleep. If you feel down, for example, exercise will release some endorphins to elevate your mood.

Some people are more stressed than others. If you often find yourself overwhelmed with stressful thoughts, there are different techniques based on mindfulness – lots of free guides online, as well as experts to help you out.

You can practice breathing or enjoy the sounds or sights around you. Take a walk. Look at things. No matter what happens, focus on the present. It takes time to convince yourself, but practice will help you feel calmer in the long run – after all, stress is all about control.

If you have too much stress, you can also take a break. Go on holiday for a week – rent a cottage, take your family and go. Reconnect. Maybe change your job or position and take it easy. It is not the end of the world if you do not go the extra mile – there is no need for it.

Keep in mind that if you collapse and die at work, you will be replaced the next day.

In more severe cases of stress, you can also discuss it with your doctor and find medical solutions. However, if stress affects your ability to conceive, make sure you avoid medications or drugs that could have side effects on your body and sperm quality.

Quit Alcohol

Alcohol has numerous bad effects on sperm quality. For instance, it will lower the levels of testosterone.

In the long run, heavy drinking will inevitably reduce sperm production – besides, less testosterone will make you less of a man.

Heavy drinking goes further than that. It can shrink the testes, which will inevitably lead to infertility. However, before infertility, there will be another problem you will have to deal with – erectile dysfunction, which is often caused by alcohol.

Alcohol will also change the gonadotropin release – directly responsible for sperm production. With time, it will affect ejaculation too – less semen than normally, as well as early ejaculation problems, which will affect the partner too.

Finally, alcohol can change the movement, size, and shape of sperm.

If there is one good news about the effects of alcohol on fertility, that is the fact that all the negative effects can actually be reversed. Stop alcohol consumption – drink red wine every couple of days if you want to have alcohol, but this is it.

Quit Tobacco

Tobacco is one of your biggest enemies. Most people are aware of it. They know smoking will eventually kill them, but they still embrace this bad habit.

Based on studies, men who smoke have more inflammation in the semen, which weakens sperm and makes pregnancy almost impossible.

Cigarettes are toxic and rich in carcinogens. They have the capability to cause cancer, but they are also rich in heavy metals, such as lead. These are some of the primary causes of sperm damage, so you need to cease smoking immediately.

Smoking will affect the DNA of your sperm. Fertility is drastically reduced with time. Besides, even if you do manage to impregnate your partner, poor quality sperm will increase the risk of miscarriage – many times, it is the poor quality sperm responsible for it.

As if all these were not enough, smoking is a top cause of erectile dysfunction, meaning you may not even be able to try to impregnate your partner. Men who smoke are twice as likely to experience poor erections.

Nicotine is a highly addictive substance though, but fortunately, you can overcome this addiction. If you find it difficult, seek help from your doctor. There are different supplements and medications to help you overcome the addiction – obviously, you need some will too.

Best Vitamins And Minerals To Increase Sperm Health Naturally

Now, you know what to take and focus on in order to improve sperm count. You also know what to do if you have problems with the sperm motility. Sperm should move in a straight line, rather than randomly around.

But what do you do about the overall sperm health?

Sperm health covers more aspects and may also cover the motility, as well as the morphology. Sometimes, it is not related to these factors, but may cover the cell or membrane health. If this is the main issue, there are quite a few options to improve sperm health as well.

D-Aspartic Acid

Known shortly as D-AA, D-aspartic acid is one of the best recommendations when it comes to sperm health and not only.

The amino acid is not abundant in your body – instead, it only lives and works in a few types of cells. It is also present in the testicles and sperm, hence its importance for sperm health.

D-AA has recently been introduced in male fertility supplements. It has not been used for too long compared to other similar nutrients. But then, recent research shows that infertile men tend to have very low levels of D-AA. It makes sense then to boost it for better results.

D-AA has a serious impact on sperm motility. It takes a few months to see some results, but sperm motility will normally go up by 50%. It is also a serious regulator of how the body releases testosterone. The sperm concentration will clearly improve too.

The idea is to ensure testosterone circulates effectively around the body in order to boost fertility.

Apart from supplements, certain foods will also increase the levels of D-AA in the body. Beef has plenty of it, but chicken breast is not to be overlooked, either. Nectarines, oysters, eggs, avocados, and asparagus are also rich in D-aspartic acid.


Fenugreek is one of the most popular herbs out there. People from all over the world use it because of its unique taste and aroma.

However, most men have no clue that it can also help with the overall sperm health – and, therefore, increase fertility and the chance to conceive.

Fenugreek has been used for hundreds of years as a supplement and with multiple purposes due to its medicinal capabilities. These days, it is common in male fertility supplements too and can help with hormone regulation, as well as overall reproductive health.

Fenugreek supplements help sperm makeup, but they also boost natural testosterone production. Testosterone levels will increase by about 50% when taken for a few months. Incredible results will be observed for the sperm count and morphology as well.

Consistent supplementation will also show an increase in the sex libido. As for adding fenugreek to your diet, you can simply add it to your recipes, yet a supplement will give you a relatively higher dose, so it is more useful.

Maca Root Powder

Most people know maca root powder for other reasons.

The supplement is an incredibly useful aphrodisiac and can boost sex drive over a short period of time. But on the same note, it is also a solid supplement for male fertility.

Generally speaking, this plant is mostly grown in Peru. It has been used in the local culture for medicinal purposes for hundreds of years. It is also used with culinary purposes, yet recent studies showcase its ability to improve sperm health.

About three months of consistent supplementation will give you a higher sperm concentration, as well as better sperm motility. Back in the day, men used maca root powder to increase the libido, but these days, it is just as common for overall sperm health.

Different supplements come with different concentration levels – usually, about 1.5 grams a day for three months will do, but do pay attention to the instructions in the prospect, though. It is also worth noting that although it can help sperm health, maca root powder will not affect hormonal levels too much.

Tribulus Terrestris

Some people know it as tribulus terrestris. Some others refer to it as a puncture vine.

Either way, this plant is a medicinal herb used for a long time by men with fertility issues. Recent studies have shown that traditional medicine was right back in the day.

Tribulus terrestris will improve reproductive health in more ways. Most importantly, it will increase the erectile function, ensure good functionality down there and increase the sex drive. The herb itself will not necessarily increase the natural production of testosterone though – at least not by much.

Instead, it will enhance the libido-related effects of testosterone.

More studies are needed to establish the benefits of tribulus terrestris, yet some of them are conclusive enough – not necessarily for sperm health, but for the erectile function. For example, not more than six grams a day for a few months will boost erections.

Supplements can bring tribulus terrestris by itself, but it can also be mixed with other vitamins and minerals known to boost fertility in one way or another – this option is better because it has better results overtime.

Who Can Benefit From Male Fertility Supplements?

If you think about it, any man out there will do with extra minerals and vitamins. Fertility supplements are needed if you actually struggle to conceive.

Different supplements have different effects, and what works for some people will not work for everyone else.

Foods rich in vitamins and minerals needed for fertility are a must. When it comes to supplements, you should take a semen analysis first. If everything it normal, stick to healthy foods only – after all, you want to maintain sperm quality at the same high standards.

But then, if you have sperm quality issues, different supplements will also be required.

Men with low sperm counts should definitely opt for a healthy supplementation. A low sperm count is the main reason behind the incidence of infertility lately. Sperm health is essential too, but a low concentration of sperm will reduce the chance to impregnate your partner.

Indeed, the count is high anyway, and you only need one sperm to fertilize the egg. But then, the more healthy sperm you have, the higher your chance to succeed is. Keep in mind that you can still conceive, even if you have a low sperm count, but the chance is much lower – just a matter of luck then.

Men with low sperm motility should clearly consider supplements as well. Sometimes, the number is not everything. Instead, the sperm must be able to swim accordingly. It needs to go through the cervix, uterus, fallopian tubes and then find the egg.

Without the chance to get there, there is no chance to fertilize the egg. Half or more of your swimmers must move forward in a straight line and be agile in order to have a shot. If they go around in circles or random directions, nothing will happen.

Therefore, if your sperm analysis reveals the fact that motility is the main issue, a supplement is mandatory.

Finally, men with poor morphology should also consider supplementation. There are different nutrients, vitamins, and minerals to consider for sperm morphology, hence the necessity to take a sperm analysis first.

Sperm regenerates over about 72 days – more or less, depending on the man. A change – whether it is based on dieting or supplementation – will require more than that. Whether the sperm head is abnormal or the tails show some malformations, a chance is mandatory.

Everyone has abnormal sperm, but you need a decent percentage of healthy sperm to ensure you can conceive. It is important to know that not all sperm morphology problems can be solved with supplements. Sometimes, medical treatment might be needed.

The good news is that, overall, most men will benefit from healthier sperm with supplements.

Foods To Increase Male Fertility

You are probably aware of the benefits of a healthy diet, but when it comes to male fertility, some foods are better than others, whether it comes to the count or quality. Here are some foods you should eat more of.

Oysters are known as aphrodisiacs, but they are just as helpful for overall sperm quality because they contain more zinc than most other foods out there. You can also find zinc in poultry, nuts, dairy products, eggs, beans, and whole grains – or just take a supplement.

Fruits and vegetables are also mandatory, mostly because of their antioxidants. Vitamins C and E are some of your top priorities. Find them in avocados, mangoes, broccoli, or spinach. Vitamin C is more prevalent in tomatoes and oranges. Include leafy greens in your diet too – rich in folate.

With these thoughts in mind, sweet potatoes are excellent.

Nuts have plenty of advantages – especially walnuts. They will increase sperm quality due to the high amounts of omega 3 fatty acids and antioxidants. Other good options include pine nuts, almonds, hazelnuts, and pecans. One ounce a day is enough due to the high healthy fat content.

Bring in some seeds into your diet, too – pumpkin seeds are rich in omega 3 fatty acids and zinc. Flaxseed is another good choice, not to mention sunflower and chia seeds, which are rich in both antioxidants and vitamin E.

Pomegranate juice should be your primary choice for hydration – apart from water, of course. Opt for natural pomegranate juice rather than concentrate. It boosts sperm quality. If you do not like it too much, mix it into smoothies.

Do not overlook the benefits of fatty fish either – super rich in omega 3 fatty acids. Fish like sardines, anchovies, salmon, and herring will work wonders on the sperm quality. Plus, omega 3 fatty acids also improve the blood flow to the penis – great for erections too.

Apart from foods to increase sperm quality, there are also things you have to avoid.

Here are some of the most harmful foods for your sperm:

Junk food – nothing but empty calories. That includes anything from kebabs and French fries to soda drinks and sugary stuff.

High mercury fish – mercury will cause infertility in both men and women. Swordfish, tilefish, king mackerel, and bigeye tuna are higher in mercury than other species.

Soy – a good replacement for meat and rich in protein- is associated with low sperm concentration.

Processed meats – forget about sausages, bacon, hot dogs, cold cuts, and other similar foods because they can reduce both the sperm quality and count.

FAQs Supplements For Sperm

Still unsure about the best sperm supplements and nutrients?

Should Men Take Vitamins For Sperm?

If your sperm analysis shows a problem, yes. Otherwise, there are no medical reasons to start taking supplements. Just stick to a healthy diet based on foods that improve and maintain sperm quality, and you will be fine.

How Can A Man Tell If He Is Fertile?

A doctor will be able to check the sperm count, shape, motility and various other characteristics. Otherwise, the impossibility of conceiving is the most obvious reason.

How Long Does It Take For A Man’s Sperm To Refill?

Fresh sperm is produced daily, but a full regeneration cycle takes over two months – normally between 64 and 72 days.


Sperm supplements are only needed if you have a problem. The bad news is that most men have fertility problems of some kind. The good news is many of them can be fixed with some lifestyle changes, the right diet, and supplements.

It usually takes couples at least a year to conceive, so you should get in touch with a doctor only if you still fail after a year.