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Diet and Supplements To Enhance Men's Fertility and Sperm Count

The following supplements have been found to be fertility boosters in men:

Zinc and Folic Acid

Zinc and Folic acid taken together have shown to significantly increase the number of normal sperm in semen. Folic Acid may be found in green leafy vegetables, legumes, oranges and fortified cereals. Zinc is found in red meat, poultry, and fortified cereals. You may want to take a supplement if you can’t get these through your diet.


Selenium may be essential for male fertility. Selenium may prevent sperm damage and is found in seafood, meat, liver, and grains. It is usually present in multivitamins.

Omega-3 fatty acids

Sperm have naturally occurring "prostaglandins" which are hormone like substances. Some prostaglandins are good and some are bad. Men should do everything they can to manufacture the “good” prostaglandins which will help with sperm quality. Some men with poorly functioning sperm have been found to have low levels of the good prostaglandins. You should be eating a diet rich in Omega-3 fatty acids. See my fertility diet section for food sources. You could also consider taking a supplement.


L-Arginine can help with the quality and quantity of sperm. It is an amino acid which is found in the head of the sperm.


L-Carnitine is an amino acid which helps with the motility and volume of sperm. It also helps with the formation (size and shape) and proper maturation of sperm.

Vitamin C

Vitamin C has been shown to enhance sperm quality by protecting it from DNA damage. If the sperm’s DNA is damaged, and conception occurs, it could lead to miscarriage, or possibly chromosomal damage and birth defects.

Men, Watch Out for These Things If You're Trying To Conceive


Most vaginal lubricants are harmful to sperm. However there are a few on the market that are not. Do your research to find lubricants that are sperm friendly if you absolutely need a vaginal lubricant during intercourse. Some sources actually recommend using egg whites if you need lubrication. If at all possible, do not lubricants.


Certain medications can interfere with sperm production. Some of these include cimetidine (an acid reducer), some blood pressure medications, certain antibiotics, some medications taken for depression, some arthritis medications and cancer chemotherapy drugs. Talk with your doctor if you need to take medications for any reason to find out if the drug you are taking affects sperm production. If it does, there may be alternatives.

Hot Showers, Saunas, Hot Tubs

Try to avoid long hot showers, saunas, baths, hot tubs, etc. The testes are normally cooler than the rest of the body and this is important for sperm production. Studies have shown that sperm concentration dropped by 40% when the scrotal temperature went up by 1 to 2 degrees (Fahrenheit).

Laptop Computers

Using laptop computers may raise scrotal temperature up to 5 degrees. Part of the increase in temperature is attributed to the heat generated by the computer itself and another part of the increase is attributed to the position men must sit in to balance a computer on their lap (with their thighs close together). If you do use a laptop computer, sit at a desk. Do not put the computer directly on your lap.

Boxers vs. Briefs?

There actually is no evidence that wearing boxers vs. briefs is better for male fertility. Most people think that briefs will warm the testicles more because they’re tighter and worn closer to the body. Maybe that’s true, but it hasn’t been proven to lower fertility. You be the judge, if you want to try boxers, there’s no harm in it.


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