Diet and Sperm health

Diet and Sperm Health

Your diet can be an important factor in improving your sperm health and chances of conception.  In the journal Fertility and Sterility, experts include vitamin C (fruits), vitamin E (fats such as mayonnaise), folate (oranges, fortified cereals) and zinc (fortified cereals) as necessary components to healthy sperm. One study even showed that in men 44 and older, when increasing their daily vitamin C intake, had 20% less damage to sperm than those with minimal vitamin C intake.  Here we will look at some other things you may want to think about increasing in your diet, and why they are important.


Walnuts are a good source of zinc as well as omega 3 fatty acids.  They can help increase genital blood flow (which increases sperm production) and aid in sperm motility.  It is suggested to eat eight walnuts per day for optimum benefits.


Garlic has been shown to increase sperm production and aid sperm motility. It is now known that decreased sperm production is the number one cause of infertility in men.  One to two crushed cloves per day of garlic is recommended.


Not only are they high in zinc, oysters contain rare amino acids that have proven to induce the production of the testosterone hormone.  You can get the benefits by eating as little as eight oysters per week.


Ginseng not only relaxes muscles, it can boost testosterone production and improve blood flow.  As little as 2-6 grams of dried ginseng a day can be beneficial.

Dark chocolate

Dark chocolate is an antioxidant.  Antioxidants fight free radical damage, which is a major factor in decreased sperm counts.  Just a few small squares of dark chocolate a day are enough to be beneficial.

Diet is only one factor in sperm health.  If you would like more information on fertility, or would like to speak with us about about services and procedures we offer please feel free to call or email.

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