Essential Vitamins and Minerals for Improving Sperm Count and Quality

Vitamin B12

B12 is mostly found in animal products, so vegans, and to a lesser extent, vegetarians, are at a greater risk of deficiency. Chick peas also known as garbanzo beans, are a good veggie alternative. Celiac disease or weight loss surgery can also reduce the body’s ability to absorb B12.

Vitamin C

No excuse for a diet short of Vitamin C, and if you have a balanced diet there should be no need for supplements. Here’s 12 Foods that Have More Vitamin C than Oranges

Vitamin E

Vitamin E in particular is very good for male fertility, increasing the quality of sperm. Studies show vitamin E increasing fertility even among men who have high sperm count yet low on fertility by about 10%. Sunflower seeds are an excellent source of this important vitamin.

Folic acid

You can choose to take a folic acid supplement which increases the amount of healthy sperm. Otherwise liver and spinach are excellent sources of naturally-occurring Folate

Vitamin D

Deficiency in vitamin D contributes to infertility among men. Studies have shown that when vitamin D is added to live human sperm cells in the lab, it produces a sharp increase in sperm motility, along with rapid development of the “acrosome reaction” that allows the sperm cell to attach to the egg. Cod liver oil capsules are probably the simplest way to make sure that you’re getting enough!


As sperm need to travel a great deal to reach the egg, healthy sperm need sufficient energy to do so. Carnitine is a nutrient that helps in providing the required energy to burn for the travel. Beef is by far the best source of carnitine, although other meats and animal products contain it, and for vegans and vegetarians, avocado and asparagus are an alternative.

Coenzyme Q10 (CoQ10)

Here’s the most CoQ10 rich foods


Lycopene is a natural, plant-derived carotenoid pigment that provides the red colour among tomatoes, watermelon, and other fruits. Low intake of Lycopene in your regular diet is associated with poor semen quality and male infertility. Lycopene supplement has been shown to reverse some or all of that damage.

Omega-3 Fatty acids

Omega-3 Fatty acids improve sperm count as well as improve specific membrane characteristics improving ability to bind to the membrane of an egg and produce a living embryo. Some studies have shown men with defects in sperm quality or sperm counts typically have low levels of omega-3s.

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Cod liver oil is an alternative, although research indicates that omega-3s may be better absorbed from food than supplements.


Selenium can positively affect your fertility by increasing your sperm count.

Brazil nuts, sunflower seed, sea food, tuna fish, meat, eggs, mushrooms and onions are rich in selenium.


Too little zinc is definitely not good for male fertility, but too much isn’t good for you either, health-wise.

Beef, lamb and seafood are good sources, as are spinach, pumpkin seeds, sunflower seeds, cashew nuts, pine nuts, mushrooms, and dark chocolate.