Food To Create Super Sperm

Sperm and Egg

An increase in the number of couples finding it difficult to conceive is evidenced in the growing cases of infertility.  Issues around the woman’s health are often the initial point of focus, but attention to men’s health is just as important. After all it does take two to make a baby!

Almost one in two infertility cases involve both men and women

Happy Couple Cooking Together. Dieting. Healthy FoodHowever, there is evidence that the quantity and quality of male sperm is declining in Western countries, some studies showing that average sperm counts have fallen by over half. The World Health Organization’s standards for classifying men as infertile have moved down over the years. At first, a man with a sperm count under 60 million/mL was considered infertile. Then it dropped to 40 million/mL, then 20. It is now at 15 million/mL. If you are over that mark, over 60% lower than original standards, you are still considered “normal.”

Couples should both review their dietary and lifestyle habits when trying to conceive. Studies have proven that there are a number of nutrients which should be included in a healthy, balanced diet to improve reproductive health.

Studies specifically looking at the dietary requirements for a man to produce healthy, “super sperm” have found a number of nutrients which are particularly essential to sperm health.

Eating healthy together - take your QiYoga and awakening fertility detox retreat home

Researchers investigating the effect of fruit and vegetables on the health of sperm discovered that carrots produced the best all-round results. They had the greatest effect on ‘motility’ – a term used to describe the ability of sperm to swim towards an egg. Red fruit and veg, particularly tomatoes, which contain the anti-cancer chemical lycopene, were associated with fewer abnormally shaped sperm.

Below is a list of other nutrients essential to sperm health, along with some useful lifestyle tips for hopeful fathers to be.

Essential Nutrients for Healthy Sperm:

Vitamin C inhibits DNA damage in sperm

  • food sources: red peppers, guava, green leafy vegetables, broccoli, Shine
  • Always choose bio-available sources (so that the body can absorb the vitamin C)

Zinc crucial; the body cannot make sperm without it!

  • food sources: oysters, pumpkin seeds, ginger root, legumes (peas, beans, peanuts, alfalfa)

Folic Acid works with zinc to help create sperm DNA molecules

  • food sources: brewer’s yeast, legumes, liver, green leafy vegetables

Selenium required to make the mid-section of sperm where its energy is generated

  • food sources: whole wheat, brazil nuts, tuna, liver, Swiss chard, oats, brown rice

Vitamin E known as the “reproduction vitamin”

  • food sources: nuts, seeds, whole grains, spinach, avocado

Vitamin A conditions the lining of the cells that become sperm

  • food sources: whole milk, egg yolks, cod liver oil, meat, butter, cheese (animal products must be pastured, i.e. grass fed)

B Vitamins helps decrease oxidative stress on the body

  • food sources: brewer’s yeast, nuts, seeds, whole grains, liver

Essential Fatty Acids necessary for reproduction and help sperm during fertilisation

  • food sources: salmon, halibut, sardines, chia seeds, cod liver oil, avocado

Amino acids the building blocks of protein

Therefore, Amino Acids are essential to make healthy sperm.Arkworld L-Arginine Pink Drink for Fertility

L-arginine and L-carnitine are two that have been used to reverse male infertility. They’re available in many food sources and in a delicious tasting pink drink that has helped numerous couples conceive.  This drink increases energy, orgasms and libido! Get it here

Food sources of L-arginines: chocolate, gelatin, meat, carrot, dairy, peanuts, walnuts, white flour, wheat, oats, wheat and wheat germ. Carnitine, on the other hand, is important in the metabolism of both fats and energy.

Food sources of L-carnitine are dairy, meat, avocado and beans. It is also naturally produced by the body in the liver and kidneys.

Astaxanthin an antioxidant

This antioxidant has been getting a lot of attention recently and studies show excellent results for improving sperm health

  • food sources: algae, but you’d have to eat an enormous amount so supplementation is necessary

Mushrooms for better sperm 

Shield superfoods for fertility
Shield superfoods for fertility

food sources: Reishi mushrooms strengthen the immune system, are anti-inflammatory and can prevent and treat candida yeast growth in the colon which can make it hard for sperm to function. You would have to eat a lot of them to reap the benefits so look to taking a capsule instead. Shiitake and cordyceps are also good choices and can be eaten whole.

Get your medicinal mushrooms in a simple, easy to eat powder form via SuperFood Shield

Read all about Shield here

Herbs for better sperm

Some herbs like American ginseng, rosemary, green tea, turmeric, resveratrol, and saw palmetto can help sperm production. Tribulus is also well known to help testosterone, increase sperm count and aid the motility of the sperm. It can also help couples who have anti-sperm antibodies.

Foods to avoid

Red meat: too much red meat increases the amount of ammonia in the body, which can interfere with the implantation of the egg in the uterus. Red meat can also be detrimental for men as it increases acidity and affects sperm activity; sperm perform better in alkaline conditions.

Lifestyle Changes

  • Lose weight – Being overweight can cause hormone imbalance and reduce fertility
  • Cut out junk foods – Inflammation in the body from eating processed, packaged and fast foods can affect fertility.
  • Cut down on plastics – Men who are exposed to phthalates, a group of chemicals found in plastic containers and hair products, took 20 percent longer to get their partners pregnant, a study in Fertility and Sterility found. Try to choose glass over plastic.
  • Eliminate alcohol & smoking – Both are toxic to sperm and reduce fertility greatly
  • Choose sunscreen wisely – A study in the U.S.A. found that men who had high levels of exposure to two UV filters—BP-2 and 4OH-BP— found in sunscreen and other personal care products had a 30 percent reduction in fertility. These ingredients may not be listed on the label so hit the shower after a day in the sun and cut down on other products with UV filters.
  • Exercise – Boosts fertility and improves overall health; aim for moderate daily activity. Are you fertility fit? (Read more here…)
  • Sleep – Getting enough sleep is crucial to all systems in the body, including reproduction
  • Go commando – Loose fitting cotton underwear or even no underwear at all occasionally can help sperm production.



Related Topics Worth Reading:

  • Tips to Boost Male Fertility – Read more
  • Fertility Diet – What to Eat When Trying for a Baby – Read more
  • Fertility Help For Modern Times – Why Falling Pregnant is So Hard Today – Read more
  • Living a Fertile Lifestyle – Read/watch more


About the author:

Fiona Boulton is a Fertility Specialist
(An expert in her field since 2007) and leader in Fertility Mind Mastery, Fertility Meditation, Fertility Yoga and Fertility Coaching –

helping people take back control of their fertility, faster.

Fiona is the founder of Awakening Fertility – Harley Street (Harley Street Fertility Clinic), London; Concept Fertility Putney; Chichester, West Sussex and Perth, Australia

  • Huffington Post Fertility Writer
  • Fertility Coach
  • Fertility Support Group Co-ordinator for Harley Street Fertility Clinic and Infertility Network UK
  • Nutrition Counsellor
  • Public Speaker
  • Author
  • Blogger
  • QiYoga® Founder
  • Fertility Yoga Teacher Trainer (RYS 200)
  • Fertile Lifestyle Motivator
  • Fertility Support Group Facilitator
  • Fertility Practitioner Training Co-ordinator
Through Fiona’s “transformation guaranteed” Fertile Lifestyle courses, Fiona helps navigate major transitions to detox your mind and body to help you effectively ‘think yourself fertile’; to change the map your mind has of your body and therefore change your physiology by clearing mental and emotional blockages to having your baby. Fiona’s work focuses on you taking back control by changing the internal and external environment of your cells so you can improve chances of fertility success.

Book your fertility consultation from the comfort of your home or come to the Harley Street Fertility Clinic for a transformative session with Awakening Fertility founder Fiona Boulton, here.

Leave your questions and comments in the box below!

About the author: Fiona Boulton

I am a world-famous fertility healer. I am passionate about giving women control back of their lives (often when they have lost their confidence and themselves whilst trying to conceive). Through my guidance I have a huge success rate helping women give birth to happy healthy babies. I have been positioned as an expert in the fertility field since 2007 and world leader in Qi Energy Healing for Fertility. I am the founder of Awakening Fertility – Harley Street, Mayfair and Putney in London and Chichester West Sussex and help 80% of all my clients to become parents. I give women the tools to heal, rebalance and harmonise themselves so they can get pregnant, stay pregnant and enjoy the journey getting there.

16 comments to “Food To Create Super Sperm”

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  1. Luke S - April 2, 2015 at 3:35 pm Reply

    This is such a helpful article
    Thanks again Fiona
    Looking forward to our next session after my Easter Holiday – you have given me so much optimism and hope 🙂

  2. Jacob S - April 2, 2015 at 3:37 pm Reply

    Too true! This validates everything I had read and you have given me so much more – love that about your articles.
    Thanks again Fiona, my wife and I think you are fabulous, love the effect your programmes and courses have had on us and our friends

  3. Sam S - April 2, 2015 at 3:38 pm Reply

    Yep, good one. Will make sure I remain mindful of all this.
    Big help
    Thank you

  4. Mona S R - April 7, 2015 at 5:04 pm Reply

    When you say vitamin B I am assuming B6 and B12? Correct me if I am wrong please.
    Thanks for all this free info – love your inspirational and motivation life enhancing tips in all your articles and found this one particularly relevant 🙂

  5. Lucy. M - May 8, 2015 at 9:50 am Reply

    These 4 simple steps are really useful and helpful!!
    Thanks Fiona

  6. Lauren. G - May 8, 2015 at 9:51 am Reply

    My hubby has just started to follow this protocol and we have ordered the L-Arginine Pink Drink.
    We heard from our friends whom you helped fall pregnant that when they followed the guidelines of this article, had a few sessions with you, did yoga daily and took the Pink Drink they conceived within a month after trying for YEARS so we are keen to try this too.

  7. Martin - March 29, 2016 at 4:16 pm Reply

    I just came across this article occassionally and found very helpful information. Thank you.

  8. Mary - March 30, 2016 at 2:32 pm Reply

    Oh I have to show this to my husband.
    You are right Fiona, we are 2 people who wants to make a baby and not just me.
    Thanks Fiona.

  9. Bella Saville - April 2, 2016 at 10:47 am Reply

    This is one of several sperm health articles I have read from your site. My favourite though is this one… (About natural viagra):

  10. Rachel - August 13, 2016 at 5:32 am Reply

    We are definitely adding these foods to our diet! 😉

  11. Isobel - August 13, 2016 at 5:47 am Reply

    Thanks for all these helpful tips
    Think I am becoming your biggest fan!
    Isobel 🙂

  12. Juma - January 22, 2018 at 10:47 am Reply

    How to use black seed for make fertility?

  13. perry cole - March 6, 2018 at 12:52 am Reply

    Low sperm count was one of the problem my husband suffered for four years, the doctor gave him clomiphene citrate which was not working until I told my sister about it, she told me about Fiona’s healing sessions and supplements for men. I made purchase of the products which my husband used for just over 2 months, and the problem of low sperm count was over. Thanks to Fiona we have also been able to rectify his weak erection and I’m looking forward to attending her upcoming couples fertility retreat to re-ignite our fire in the bedroom now!!

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