As men get older, changes in sperm count, movement, and overall reproductive health can occur. Diet is one part of the bigger picture, and certain nutrient-rich foods may support normal sperm production and reproductive health.
However, there is no food proven to increase sperm count eightfold in five days. Sperm production takes much longer than a few days, so dramatic overnight or five-day results advertised online should be treated with caution.
Instead, the goal is to build a diet that consistently provides nutrients involved in normal reproductive function.
1. Eggs
Eggs provide high-quality protein as well as nutrients such as vitamin B12, selenium, and choline.
How to eat them
Try:
- 1–2 boiled eggs with whole-grain toast
- Scrambled eggs with spinach and tomatoes
- An omelet containing vegetables
Avoid relying on raw eggs. Cooking eggs properly reduces the risk of foodborne illness.
2. Fatty Fish
Salmon, sardines, mackerel, and similar fish provide omega-3 fatty acids along with protein and other nutrients.
Omega-3 fats are important components of cell membranes, including sperm-cell membranes.
Simple preparation
See more on the next page
