Top 7 Foods To Increase Sperm Production

Have you planned your menu for this week’s dinners? Hold on! You might want to read this first, especially if you are struggling with getting an erection and have a low sperm count.

A low sperm count and an inability to get an erection may reflect your low testosterone levels, poor general health, and lack of sexual stamina.

However, with the right diet, you might be able to turn things around and improve your sperm production. In this post, you’ll learn about great foods that can help restore testosterone production.

But before delving into this, I cannot emphasize enough on the importance of seeking professional help. Your doctor might want to perform some tests to determine whether you have an underlying medical condition that may be affecting your reproductive health.

Foods to Improve Sperm Production and Erectile Function

1. Oysters

The reason why your sperm count is so low could be because your body is not producing sufficient levels of the male sex hormone testosterone.

How can oysters help improve your sperm count and libido?

Oysters contain an essential mineral, zinc, which your body needs to produce testosterone. In fact, oysters are one of the best natural sources of zinc.

Besides, oysters can also do a whole lot of good for your mental health and sex drive by acting as an aphrodisiac.

Any science behind this?

Previous studies have reported a positive correlation between zinc and sexual function.[1, 2] In one study, investigators showed that zinc supplementation had a positive impact on arousal and maintaining an erection.[3]

Another study showed that smell may play an important role in male libido.[4] This means that a deficiency in zinc, which can decrease a sense of smell, may also decrease libido.

Key Takeaway

If you have a low sperm count, oysters might be one of those foods that you need to include in your regular diet. The aphrodisiac potential of oysters may restore your interest in sex and help you get strong erections.

2. Dark Chocolate

Sometimes, your adrenal glands produce a good amount of testosterone, but the hormone may be destroyed by free radicals.

You can avoid testosterone loss by eating dark chocolate, which possesses antioxidant properties that may protect your adrenal glands as well as the testosterone against oxidative damage.

This will help restore healthy testosterone levels, thereby promoting your sperm count and erectile health, which are both dependent on testosterone.

The anti-diabetic and antioxidant effects of dark chocolate may also be beneficial for you if you suffer from diabetes-associated low sperm count.[5]

3. Garlic

Garlic might be what you need to eat regularly if you have issues with sperm motility.

Low testosterone levels affect both your sperm quantity and quality. As a result, the small number of sperm cells that you produce are not motile enough to cause conception.

However, garlic consumption can help with decreased testosterone levels. But how can garlic help?

Garlic contains two bioactive elements, allicin, and selenium. Allicin can improve testosterone levels and enhance blood flow to the sexual organs, thereby improving erectile health.

Selenium, on the other hand, protects sperm cells against oxidative damage, thereby improving sperm motility.[6]

4. Bananas

Yes, bananas too have the potential to improve your testosterone levels and promote sperm count. Besides, bananas have an antioxidant potential and can contribute to your general health.[7]

Bananas can also improve your sex drive and regulate the secretion and release of sex hormones like testosterone, thus enhancing your ability to get an erection.

These properties of bananas can be attributed to an enzyme called bromelain. The banana fruit is also an important source of vitamins A, B, and C.

Vitamins A and C are beneficial due to their antioxidant property and vitamin B may protect against the progression of some complications of diabetes,[8] which is linked to testosterone deficiency.

5. Broccoli

Vitamin A plays a key role in sperm production, therefore a deficiency in this vitamin can reduce your fertility.[9]

Vitamin A deficiency can also make your sperm cells less motile or “sluggish”. To prevent this, you can include vitamin A-rich foods such as broccoli and carrots in your diet.

Other vitamin A-rich foods include are red peppers, sweet potatoes, spinach, apricots, and oily fish such as salmon and mackerel.

6. Pineapple

Pineapples have an interesting mix of nutrients and bioactive compounds that can boost your sperm count and improve your erectile health. Like bananas, pineapples are rich in bromelain, which possesses anti-inflammatory effects.[10]

Pineapples can help limit damage to the glands that produce testosterone and sperm due to their bromelain content.

Bromelain allows for faster healing of the damaged tissues, thus restoring their natural function and, consequently, drive healthy testosterone production and restore your sperm count.

7. Asparagus

Apart from improving digestion and decreasing blood pressure, asparagus has the potential of helping you achieve a higher semen volume.

This spring vegetable is packed with vitamin C that can protect your sperm from oxidative damage and improve both sperm motility and volume.


These foods are rich in vitamins and micronutrients that can enhance testosterone production to help you with reproductive health, which is an important component of your general health.

Besides having a direct effect on your sexual function, i.e., increasing sperm count and quality as well as sperm motility, these foods can also indirectly impact your general health positively.

It is plausible that you might be tempted to use over-the-counter herbal or natural supplements to improve your testosterone levels. But before making this move, consider that you can obtain some of these nutrients from your daily meals.

However, to get an optimal benefit, it is important that you follow a balanced diet and consume these fertility-friendly foods regularly. One thing that you should never neglect, though, is to always talk to your doctor if you plan to make any major changes to your diet.

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I’m Princila, founder of Check Ovulation and a proud mom of two. I’m an alumna of James Lind Institute. After working in clinical jobs, my passion for writing took its toll, and I ended up switching careers to work in the medical publishing industry. I also have a passion for healthy food, which prompted me to take several online courses in nutrition and health offered by Wageningen University. (I still haven’t completed the courses thanks to my busy mommy schedule!). When I’m not writing/editing scientific and medical manuscripts or taking care of my family, I use my free time to research, learn, and write about healthy living. I have also authored a few books in the self-help niche using the pen names Princila Murrell or PN Murray. Protection Status