nutrients key to sperm count

Written by: Angela Heap

May 26, 2021

As in previous blog posts the sperm test is made up of a variety of parameters. These are useful to gage a general view on the health of the male. The WHO set the parameters that all GPS or urologists use regarding a healthy level. Sperm Count is regarded by this to be 15 million per milliliter (ml), or at least 39 million per ejaculate. If this is under 15 milliom this is considered low. As you may expect as testosterone is the driver of this a routine hormone test will show if there are issues with testosterone and other factors like FSH, LH and prolactin. 

There may also be a hindering physiological issue that impede sperm getting to larger numbers, which has to be ruled out. But in terms of lifestyle, a good healthy diet is the key starting point. 

Why is this so important surely it only takes 1 sperm to get there? Sadly of the many  millions that are released the more you have the more chances that the calculation of around 50-100 sperm getting to the egg make it as the ‘ best possible winners’ 

Vitamin C

Including vitamin C in your diet through fruit and veggies such as mango, papaya, broccoli, cabbage, kiwi fruit, chilis, potatoes, camu camu, spinach and ontop of this adding in 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm count by more than 100% 

Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc 



The key to DNA replication is just as important in Men as it is in Women for creating good quality reproductive ‘money makers’ you can get folate in leafy green such as  Kale, cabbage, Watercress,  Brocholi, Beans and legumes like chickpeas/garbanzas spinach, Brussel sprouts and spouted broccoli seeds, Beetroots or beet greens. Also organ meat like liver is a great source 


Selenium is needed to make healthy sperm and boost count. Foods such as Brazil nuts, fish, meat and eggs provide selenium.


Vitamin D

In a 2018 review low levels of vitamin D can have an effect on fertility. The best way to increase this in diet is oily boney fish. But in terms of sunlight this is the gold standard to improve levels. However in most cases like thos who live in colder climates that rarely tips the mercery higher than a fewq weeks a year a vitamin D supplement to therapeutic levels is needed.

Verified by MonsterInsights