Male Fertility Plan – Best Foods That Increase Sperm Count and Motility

Infertility is getting very common as it has been recorded that in every 6 couples there is at least a couple who are having this issue. Sperm count and sperm motility plays a vital role in determining the sex health of an individual. There are various food products and supplements that can be consumed to overcome these issues. Here are some effective vitamins and foods that’ll help boost sperm count and sperm motility.


Cod Liver Oil is rich in Vitamin A which is good for reproductive health. Vitamin A aids the follicles to mature timely and in a proper manner. Vitamin A also promotes the production of cervical fluid that is very beneficial for the nourishment of the sperm. It is advised to take around 3000-10000IU of Vitamin A along with other foods that help boost sperm count. Vitamin A also helps in regulating the hormones. Generally two Vitamins types exists in Vitamin A, one which is known as preformed Vitamin and the other is known as pro-vitamin. Preformed Vitamin can be found in animals whereas pro vitamin A is can be obtained from fruits.

for the nourishment of the sperm

Vitamin A Sources – Cod Liver Oil, Eggs, Fortified Breakfast Cereals, Fortified Skim Milk, Orange, Yellow Veggies and Fruits. Other sources of beta-carotene such as broccoli and spinach.


Vitamin B supplements are a very crucial vitamin required for the development and production of sperm. It is advised to take 1000-1500mg of mcg of vitamin B or B Complex for increasing the rate of fertility. When taken these supplements regularly for a period of 8 to 12 weeks can increase the sperm count. Vitamin B supplements have shown great results in many people suffering from infertility problems.

vitamin B Complex for fertility

Vitamin B Sources – Milk, Cheese, Eggs, Liver and kidney. Meat such as chicken, fish such as tuna, mackerel and salmon, shellfish, oysters and clams. Dark green vegetables, such as spinach and kale.


The motility of sperm plays a very crucial role in developing and nourishing sperm fertility. Many experts have advised to take 1000mg of Vitamin C supplements for the best results. The supplements are to be taken for 2 months twice daily to get increased sperm motility. Vitamin C can give you excellent results. Try these natural foods.

1000mg of Vitamin C supplements for sperm count

Vitamin C Sources – Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich natural sources of vitamin C.


Many food items consist of Vitamin E.  A good source of Vitamin E should be consumed daily for good sperm count. Vitamin E have been found by experts to have improved the overall sperm motility as well. When Vitamin C and Vitamin E are combined then Vitamin C offers regeneration to vitamin E. Taking around 400 mg of Vitamin E supplements along with Vitamin C will provide increased sperm count with regular usage as subscribed by doctors.

increased sperm count

Vitamin E Sources – Almonds, Sunflower Seeds, Spinach, Avocados, Butternut Squash, Broccoli and Trout


Zinc increases the testosterone level in the body boosting the sexual health of an individual. Taking 10-50mg of folic acid and zinc supplements can improve the sperm count in men and provide better reproduction. When Vitamin C and zinc tablets are taken as supplements daily, it helps in the growth of sperm counts in men. Here are some zinc food products.

Zinc increases the testosterone level in the body

Zinc Food Sources – Fortified Cereals, Hemp Seeds, Lentils, Low-Fat Yogurt, Oatmeal, Blackberries, Pomegranate, Raspberries, Green Peas, Asparagus, Okra, Sweet Corn.


Arginine is a very crucial source for increasing the sperm count in men. L-Arginine is a very good supplement that increases sperm motility providing better sex life in men. L- Arginine has huge effects on the erection time and quality of intercourse. For best results, it’s advised to take 5 grams before jumping into bed. Arginine when consumed changes to nitric oxide in the body which relaxes the blood vessels and improves blood flow in the body.

L- Arginine has huge effects on the erection

Arginine Food Sources – Walnuts, hazelnuts, pecans, cashews, sesame seeds, buckwheat, brown rice


Maca root is a very prominent product for increasing the rate of fertility in men. This root consists of amino acids, fiber, calcium, and iron which help in reducing the stress levels and increasing stamina for healthy sex life. Maca root when taken in powder form boosts the energy and increases testosterone level to a great extent. If maca root is consumed regularly for three months then a very good improvement can be expected in the fertility rate especially in men which is rewarding.

Maca root for increasing fertility in men


Chinese Ginseng has been providing various benefits to improve the reproductive system. Ginseng is a kind of herb which when taken boost sperm count in men. Also, Chinese Ginseng improves dysfunctional issues in men providing energy to the body and improving sperm motility. Asthenospermia patients when treated with ginseng have offered satisfactory results. There was an increase in sperm motility in very little time.

Chinese Ginseng improves erectile dysfunctional issues in men

There are a lot of Chinese Ginseng supplements available to help increase sperm motility in men. It is advised to take 200 to 600 mg of these supplements daily for the best results. Chinese Ginseng apart from increasing sperm motility in men, offers various other benefits to the body.

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