Foods to Help You Recover Sperm Health, Count, and Motility

Learning how to recover sperm can be as simple as discovering what foods increase your sperm count, production, and motility. Remember, though, that increasing and recovering sperm depends on your overall health, genetics, and lifestyle! It’s not as easy as simply eating magnesium-rich foods or avoiding hot tubs. Improving male fertility can be complex, depending on the reason your sperm cells aren’t functioning at optimal levels.

This is a list of what foods to eat for healthy sperm, including natural, simple foods that aren’t expensive or hard to find. But, it’s important for you to remember that improving male fertility is not as simple as eating the right food if you have abnormal or misshapen sperm morphology.

Here, you’ll learn how to potentially recover male sperm count by eating the right foods. I also included supplements and products that may help improve male fertility levels, as well as research about sperm cell function. If you’re concerned about your sperm health or fertility levels, you must visit a urologist or fertility doctor for in-person sperm testing. That’s the only way to get personalized health information that can increase your sperm motility, count, and production levels.

Two things to remember:

First, stress decreases the quality of your sperm, so it’s important to learn how to cope with anxiety, fear, and worry in healthy ways. Recovering sperm isn’t just about eating healthy foods and participating in a healthy lifestyle, it’s about improving your emotional and spiritual health.

Second, environmental phthalates are suspected to lower sperm quality and disrupt human endocrines (hormones). Many phthalates are found in soft plastics in our daily surroundings: wallpaper, sandals, nail polish, perfume, floors, carpets and more. Phthalate molecules leak out of plastics, and we are exposed to it daily. We absorb the chemicals through food, drink, skin contact and inhalation. Phthalate levels can be measured by a simple urine sample – so if you want to know if they are decreasing your sperm motility and count, consider asking your doctor for a test.

Try not to get stressed when you’re learning how to recover sperm. Avoid anxiety about your phthalate levels, because stress and anxiety will lower your health and decrease your fertility levels. Instead, focus on healthy ways to increase your sperm motility and overall health.

Below is a list of five foods to improve sperm count, production, and motility – which will increase your chances of getting pregnant. For tips not related to food, read How to Increase Low Sperm Count.

5 Healthy Foods to Increase Sperm Count and Motility

If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods and learn how to recover sperm health! The bottom line is that you need to eat a wide variety of fresh fruits and vegetables, and limit your intake of alcohol, sugar, refined food products, junk food, and fat.

Eating the right food can increase your sperm motility and count, and improve your fertility levels – but there are no guarantees. Doctors say that what you eat can have a direct effect on your physical health and fertility levels, including your sperm count. But, it does depend on your current sperm health, motility, and production levels.

1. Red peppers, carrots, oatmeal, dried apricots

foods to recover sperm count health motility
Healthy Foods to Increase Sperm Count and Motility

“Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

The vitamin A in food such as peppers, steel-cut oatmeals, and other types of vitamin-rich natural foods can help grow healthy sperm and improve male fertility. Make spaghetti sauce with red peppers, carrots, dried apricots, and oatmeal – it’s both healthy and delicious. The apricots add a lovely sweet flavor to the sauce, and the oatmeal binds the ground beef together.

New research shows that exposure to aluminum has increased significantly, and aluminum has been found in individual male sperm. Aluminum in the environment is a potential contributor to these changes in reproductive fertility.

2. Asparagus, snow peas, cooked tomatoes, strawberries

The vitamin C in these foods affect sperm motility and viability (how fast and effectively they swim). Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

Don’t eat foods to increase sperm count and motility in front of the television set! Research shows that healthy young men who watch TV for more than 20 hours a week have almost half the sperm count of men who don’t watch much television. Exercise can help increase sperm health: men who do 15 or more hours of moderate to vigorous exercise every week have sperm counts that are 73% higher than those who don’t exercise that much, according to a study published online in the British Journal of Sports Medicine.

Sperm Health Tip

How do you know your sperm count is still low or unhealthy? Your sperm count changes every three months or so, which means your sperm health may have changed in the past few weeks.

how to recover sperm count male fertilityIf you want to track your sperm count, production, or motility, try an at-home male male fertility test – such as the SpermCheck Fertility Test. It’s an easy, effective male sperm test to help determine if you’re still having problems with sperm count, production, motility, or health.

What you need to know about at-home sperm testing:

  • SpermCheck Fertility is an easy-to-use at-home sperm test for determining the concentration of sperm in semen.
  • You’ll know within minutes whether your sperm count is low, or if it’s in the “normal” range.
  • A positive result indicates that your sperm count is above 20 million sperm per milliliter of semen. This is a healthy male fertility level.
  • A negative result indicates that your sperm count is below the 20 million per milliliter threshold, and further testing by your doctor is probably a good idea.

Your body is continually producing sperm, and short-term illnesses such as the flu can change your sperm count. However, chronic low sperm count is one of the main causes of fertility issues for couples who are having trouble getting pregnant. The sooner you discover if you have low or unhealthy sperm, the quicker you can start finding solutions, learning how to improve your sperm count, and start your family!

3. Turkey, eggs, seafood, oysters, pumpkin seeds

Vitamin D helps make sperm swim faster. Research shows that this vitamin can improve sperm function and movement – and it’s necessary for male fertility and reproduction. You know what? Every vitamin has an effect on our overall health. True, some vitamins and minerals can boost different parts of our bodies – such as zinc to increase sperm health – but it’s important to eat a balance of ALL vitamins and minerals.

“Inadequate amounts of zinc can lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

Research shows that there has been a significant decline in male fertility, including sperm count, throughout the developed world over the past several decades. Environmental factors such as endocrine disruptors are related to low sperm count.

4. Salmon, sardines, anchovies, walnuts

Foods to Help Increase Your Sperm Count, Motility, and Production
Foods to Recover Sperm Health

“DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.”

Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s. Or, take a male fertility supplement or vitamin with these essential fatty acids.

5. Leafy green veggies, avocados, beans, whole grains

Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may also want to consider a folic acid supplement

Have you talked to a urologist, fertility specialist, or family doctor about your sperm health? If you’ve been trying to get pregnant and start a family for more than a year, it may be time to visit a fertility doctor and get your sperm count and motility checked. But first, make sure you’re getting enough of these healthy, natural foods in your diet so you optimize your chances of boosting your sperm count, motility, and production.

Research on Foods to Recover Sperm Count

In Foods to Fuel Your Fertility, the writer says that an excess of “not-so-fertility-friendly” fats (such as saturated and trans fats found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries) can decrease the membrane fluidity and flexibility necessary for healthy sperm mobility.

Omega 3 recover sperm countThe problem: diets poor in omega 3 and rich in omega 6 may also contribute to poor semen quality and sperm function. Walnuts are a good food to increase sperm count, production, and motility in men because walnuts are very rich in omega 3, as well as vitamin E, zinc, selenium and folate.

The solution: Omega 3 Fish Oil Triple Strength tablets contain 800mg of EPA and 600mg of DHA per serving. EPA and DHA are two main types of omega-3 fatty acids. Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These fish oil tablets support positive mood, brain power, heart health, and relief from dry eye and joint discomfort. While they won’t guarantee that you’ll recover your sperm count, health, and motility, they can improve your overall health. 

Sugar has been linked to poorer sperm health

Researchers from the Harvard School of Public Health in Boston linked a high intake of sugar-sweetened beverages with lower sperm motility in healthy young men.

Additionally, a study from the Rochester Young Men’s study which found that men who ate a lot of fish, chicken, whole-grains, fruits and vegetables had better semen quality and motility than those who followed the more typical “western” pattern of refined grains, pizza, high-energy drinks and high intakes of red and processed meats and sweets.

Eating to increase sperm count involves eliminating fat from fried and processed food

Eating to boost semen health and get pregnant leaves little room for the not-so-fertility-friendly fats, such as saturated and trans fats. These are found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries.

male fertility starter pack recover spermMale Fertility Starter Pack is worth considering if you’re worried about your sperm count or sperm health, and you’ve been trying to get pregnant for months or years.

It’s the bestselling male fertility supplement on the market. It’s a supplement, which means you still need to eat the right foods to increase your sperm count and improve your fertility. Taking vitamins and minerals in a male fertility supplement may be helpful for recovering sperm in men. It depends on the reason you have low sperm count and motility, or if you’re dealing with male infertility or serious health issues.

My husband’s low sperm count was not helped by supplements or acupuncture because his issue wasn’t treatable. But, fertility supplements are unlikely to hurt your sperm health. Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

For more tips on increasing sperm health, read Food and Fertility – The Effect of Carbs, Fats, Proteins, and Dairy.

By the way, I’ve been noticing that readers are searching for more information on the uses and benefits of maxoza- L powder for improving sperm health. I’ll do some research, and see if I can discover if maxoza- L powder is part of healthy sperm production for male fertility. If it should be part of a fertility diet for men because it increases sperm motility, count, or production, I’ll write an article and link to it here. If you know anything about maxoza- L powder as a fertility supplement for men to increase sperm health, please let me know in the comments section below.

Research Update on Sperm Cell Function and Sunscreen

According to a new study from The Endocrine Society, many ultraviolet-filtering chemicals commonly used in sunscreens interfere with the function and health of men’s sperm cells. Some sunscreens mimic the effect of the female hormone progesterone.

“These results are of concern and might explain in part why unexplained infertility is so prevalent,” said the study’s senior investigator and researcher Dr. Niels Skakkebaek. He’s also a professor at the University of Copenhagen.

Sunscreens use chemical ultraviolet (UV) filters to reduce the amount of the sun’s UV rays getting through the skin by absorbing UV rays. However, some UV filters are rapidly absorbed through the skin, says Dr Skakkebaek. UV filter chemicals reportedly have been found in human blood samples and in 95 percent of urine samples given by men in the U.S., Denmark and other countries.

While there aren’t any foods that can fight the negative effects of sunscreen on sperm count, production, and motility, men can find different ways to protect themselves from the sun (eg, staying out of the sun, wearing hats and full-length sleeves and pants when outdoors, etc).


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