Mother and Baby

8 foods to boost his sperm count (and increase your chance of conceiving!)

Section: Food & Recipes

man eating sperm count boosting foodsA low sperm count has often been linked with a zinc deficiency or a lack of essential vitamins. So, making some food changes can be a clever way to increase your partner's sperm count.

That’s why we’ve put together a list of foods you definitely need to get on his 'Trying To Conceive' menu... 

How can I boost his sperm count naturally? 

Take a look at 7 important tips by experts proven to boost your man's sperm count naturally when you're trying to conceive: 

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1) Make sure he's doing enough exercise 

Now is not the time to push him to train for a marathon, but several studies on overweight or obese men have shown that sperm count increased when they lost weight. 
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2) Avoid certain medications 

It's very important that your partner has a chat to his GP before stopping any course of medicine, but some prescription medications are known to decrease the healthy production of sperm. 

These include some antibiotics, anti-androgens, anti-inflammatories, antipsychotics, corticosteriods, anabolic steriods, exogenous testosterone and methadone. 

In most cases, once a person stops taking the drug his sperm will return to normal or increase, but it is worth checking with your GP if you have any worries. 
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3) Reduce stress 

Easier said than done, but similar to women, stress can affect fertility. This is because when the body is stressed, it conserves energy and focuses on surviving, rather than reproducing. A healthy diet and exercise can be good places to start. 
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4) Ditch the cigarettes 

It's a well proven fact that smoking reduces sperm count, so if you are trying for a baby, now might be the time to persuade him to quit. 
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5) Try a herbal supplement 

A herbal remedy that has been around for years, Fenugreek is a herbal remedy linked to poor sperm health. 
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6) Make sure he's getting enough sleep 

Whilst sleep might not directly be connected to sperm count, it's an important part of making sure his body is healthy, so ensure you're switching off early enough! 
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7) Make sure he's getting enough calcium and vitamin D 

Vitamin D and calcium serum have both been found to impact sperm health. 

List of foods to increase sperm count

Add these foods to your baby-making menu to boost your chances of conceiving: 

1. Oysters for sperm production

Oysters are one of your man’s best sources of zinc, which helps sperm production. An added benefit is that they are also an aphrodisiac, so load him up with 15mg a day – around 50g of oysters – and you’ll be making babies before you know it! If your wallet – or his stomach – can’t stretch to that much, other great sources of zinc are turkey, pumpkin seeds, lobster and mussels.

2. Dark chocolate for antioxidants

Dark chocolate contains an amino acid that has been proven to double sperm and semen volume. It’s also high in antioxidants – enough to rival pomegranates and acai berries. Antioxidants are a great weapon against free radicals, nasty little molecules found in pollution and toxins that are linked to male infertility. But don’t go overboard – putting on weight can cause imbalances in testosterone which could lower your man’s sperm count. A couple of squares a day is plenty.

3. Garlic for sperm motility

If the strong aroma doesn’t put you off doing the deed, garlic is a great baby-making booster for your man. It contains two magic elements – allicin, which improves blood flow to his sexual organs and protects sperm from damage, and selenium, an antioxidant that improves sperm motility. One to two cloves a day is a good amount.

4. Bananas for libido

Bananas have been found to increase male libido and regulate sex hormones because of an enzyme called bromelain. They’re also full of vitamins C, A and B1 which will boost his body’s ability to produce sperm.

Read next: The best sex positions to get pregnant 

5. Broccoli for upbeat swimmers

Deficiencies in vitamin A are a common cause of low fertility, because a lack of vitamin A makes your man’s sperm sluggish. Broccoli is packed with vitamin A, as are red peppers, spinach, apricots, sweet potatoes and carrots.

6. Asparagus for volume

Asparagus is another weapon against those nasty free radicals. It’s also packed with vitamin C, which protects sperm from damage and increases its motility and volume – so your man will have more swimmers and they’ll move faster.

7. Walnuts for sperm count

Omega-3 fatty acids increase sperm count and boost blood flow to the genitals – and walnuts are a fantastic source. They’re a tasty on-the-go snack, and can be sprinkled on cereal or dessert. Other good sources of omega-3 fatty acids are crab, salmon, chicken and pumpkin seeds.

8. Ginseng for testosterone

This aphrodisiac root has been used to treat infertility for hundreds of years. It boosts levels of testosterone and increases blood flow to the genitals, with some claiming it even treats erectile dysfunction. Get your man to drink tea with ginseng, or take dried ginseng root each day for a TTC boost.

Now read: 7 need-to-know facts about sperm if you're TTC

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