Looking to support sperm health? From everyday habits to simple lifestyle swaps, discover practical tips that can help you take positive steps towards better fertility
Summary
1What is a healthy sperm count?
According to the World Health Organization, a typical sperm concentration is at least 15 million sperm per millilitre of semen.
2How to promote healthy sperm count naturally
Healthy lifestyle habits, following a varied, balanced diet, can promote overall reproductive health.
3Should you avoid soy foods?
Research has found that typical soy intake wasn’t linked with changes in sperm motility, sperm shape or semen volume.
If you're planning to start a family, it's natural to wonder whether there's anything you can do to improve your fertility. The good news is that many aspects of sperm health are influenced by everyday lifestyle habits – and making positive changes may help improve your overall health over time.
Research suggests average sperm movement and normal shape declined in many Western countries over recent decades.1 While experts are still investigating exactly why this is happening, factors such as diet, smoking, alcohol, obesity, stress and exposure to environmental toxins are all thought to play a role.2 We explain what affects sperm health, which foods may contribute to healthy sperm and when it's worth speaking to a healthcare professional.
What is a healthy sperm count?
Sperm count refers to the number of sperm present in a semen sample.3 It's one of several factors used to assess male fertility, alongside sperm movement (motility), shape (morphology) and semen volume.3 According to the World Health Organization (WHO), a typical sperm concentration is at least 15 million sperm per millilitre of semen.4 If you have a lower sperm count, this doesn't necessarily mean you can't conceive.5 Many men with lower-than-average sperm counts go on to father children naturally, while others may benefit from medical advice or fertility treatment.5 It’s also important to remember that fertility is influenced by both partners and sperm count is only one part of the picture.
What causes low sperm count?
There isn't always a single explanation for a low sperm count. Often, several factors work together to affect sperm production. Sometimes no clear cause can be identified, which is known as unexplained male infertility. Several of the most common factors which may contribute to low sperm count include:5-10
- smoking or vaping nicotine
- drinking excessive amounts of alcohol
- being overweight or obese
- poor diet
- long-term stress
- lack of sleep
- certain medications
- hormonal imbalances
- infections affecting the reproductive system
- varicoceles (enlarged veins around the testicles)
- exposure to pesticides, industrial chemicals or radiation
- frequent overheating of the testicles (caused by tight underwear or hot baths)
How to promote a healthy sperm count naturally
Although no single food or supplement can guarantee improved fertility, healthy lifestyle habits can help support sperm production and overall reproductive health.
Eat a balanced, nutrient-rich diet
One of the best ways to encourage a naturally healthy sperm count naturally is by following a varied, balanced diet.11 A varied, balanced diet provides a variety of nutrients that support overall health, including antioxidant rich foods which may help protect sperm from oxidative stress. Aim to include plenty of:11
- colourful fruit and vegetables for a variety of vitamins, minerals and antioxidants
- Wholegrains for a source of complex carbohydrates, a source of fibre and micronutrients including B-vitamins
- beans and pulses for a source of plant-based protein and fibre
- lean protein such as chicken, eggs and fish
- healthy fats from olive oil, avocado and nuts
Foods that may support sperm health
Although no single food can increase sperm count on its own, certain nutrients have been linked with healthy sperm production. Research is still ongoing, but foods that might be linked to healthy sperm production may include...
Nuts
Walnuts, almonds and hazelnuts provide healthy unsaturated fats, vitamin E, zinc and naturally occurring antioxidants.12 These nutrients may help protect sperm from oxidative stress and support normal sperm function.12 Research suggests that eating around 60g (about two handfuls) of mixed nuts each day may improve certain measures of sperm quality, including sperm motility, vitality and morphology, although it hasn’t been shown to increase sperm concentration.12
Brazil nuts are a rich source of selenium, a mineral needed in smaller amounts every day, plays an important role in male reproductive health.12 Including selenium-rich foods, such as Brazil nuts, sardines and yellowfish tuna, helping to work towards your daily selenium requirement, may be particularly beneficial for people with low selenium intake, as selenium deficiency has been associated with reduced sperm motility and fertilising capacity.12
Oily fish
Salmon, sardines and mackerel provide omega-3 fatty acids, which emerging research suggests may support healthy sperm function.13 The NHS recommends including at least two portions of fish each week, with one of those portions being oily fish.14
Zinc-rich foods
Zinc is an essential mineral needed in smaller amounts every day, especially important for male reproductive health.15 It plays a key role in normal sperm production, supports sperm development and motility and helps protect sperm from oxidative damage through its antioxidant properties.15 Zinc deficiency on the other hand has been linked to poorer sperm quality and reduced testosterone levels.15
Good sources of zinc include meat, fish and seafood (particularly oysters), eggs and dairy products.16 Beans, nuts and wholegrains also contain zinc, although the zinc from these plant foods is generally less well absorbed by the body than zinc from animal sources.16
Fruit and vegetables
Eating plenty of fruit and vegetables may help support some areas of male fertility by providing antioxidants, vitamins and other plant compounds that protect sperm from oxidative stress.17 Diets rich in a variety of fruits and vegetables have been associated with better semen quality, while foods such as tomatoes, leafy green vegetables, citrus fruits and berries are particularly rich in antioxidant nutrients that support overall reproductive health.17
Maintain a healthy weight
Maintaining a healthy weight is one way to support your overall health and fertility.18 Being overweight can affect hormone levels and sperm production, so if you're carrying excess weight, gradual weight loss through healthy eating and regular physical activity may help improve fertility.18
Stay physically active
Regular moderate exercise supports hormone balance, cardiovascular health and weight management.19 Aim for around 150 minutes of moderate activity each week, such as brisk walking, cycling or swimming.20 However, while staying active is important, intense endurance training without enough recovery may negatively affect fertility in some men, so balance is key.19
Stop smoking
Smoking has consistently been linked with reduced sperm count, poorer sperm movement and increased DNA damage.21 If you're trying for a baby, stopping smoking is one of the most beneficial changes you can make for your fertility and your long-term health. If you'd like support with quitting, your GP or local stop smoking service can help.
Limit alcoholic drinks
Heavy alcohol consumption can affect testosterone levels and sperm production.22 If you're trying to conceive, keeping alcohol within recommended guidelines – or reducing it further – may help support reproductive health.
The NHS recommends that both men and women limit alcoholic drinks to no more than 14 units of alcohol each week on a regular basis, as alcohol intake may affect fertility.23 If you drink up to 14 units a week, it's best to spread this evenly over three or more days and aim to have several alcohol-free days each week.23 As a guide, 14 units is equivalent to around six pints of average-strength beer or 10 small glasses of lower-strength wine.23
Prioritise sleep
Getting enough good-quality sleep doesn’t just help you feel your best – it may also support male fertility.7 The NHS recommends that most healthy adult needs around seven to nine hours per night.24 Research suggests that poor sleep quality and sleeping too little or too much are associated with reduced semen quality, including lower sperm count, poorer sperm motility and altered sperm morphology. 7 A regular sleep routine and enough restorative sleep may help support overall reproductive health. 7
Manage stress
Stress is a normal part of life, but ongoing levels of stress may affect your overall health, including male fertility.25 Research suggests that psychological stress is associated with poorer semen quality, including changes in sperm concentration, motility and morphology.25 Managing stress through healthy lifestyle habits, relaxation techniques and good overall wellbeing may help support reproductive health.25
Avoid excessive heat
Although it's not something most people think about, regularly exposing the testicles to high temperatures may affect sperm quality and make it more difficult to conceive. Research suggests that higher scrotal temperatures and certain heat exposures, such as frequent hot baths or fevers, may be linked with reduced fertility potential.26 Avoiding prolonged exposure to excessive heat around the testicles may help support healthy sperm production and reproductive health. 26 Wearing loose-fitting underwear and taking breaks from prolonged sitting may also help keep the area cooler, although more research is needed to understand how much of a difference these measures make.
Should you avoid soy foods?
Despite common concerns about soy and male fertility, soy foods aren’t proven to be harmful.27 Some research has found that higher soy and isoflavone (naturally occurring plant compounds found in soy) intake may be associated with lower sperm concentration, but the evidence in humans is limited and more research is needed.27 Research has found that soy intake wasn’t linked with changes in sperm motility, sperm shape or semen volume, so moderate consumption of soy foods isn’t currently considered a reason for men to avoid them.27
When should you speak to a healthcare professional?
If you've been trying to conceive without success or have concerns about your fertility, it's worth speaking to your GP. They may recommend a semen analysis to assess your sperm count and other aspects of sperm health, alongside further investigations if needed. If you have any concerns with your fertility and overall health it’s worth arranging an appointment, but the NHS website recommends especially if:5,28-30
- you've been trying to conceive for 12 months without success (or six months if your partner is over 36)
- you've had surgery or injury affecting your testicles
- you experience pain, swelling or lumps in the testicles
- you have problems with erections or ejaculation
- you have a family history of fertility problems
Sperm count FAQs
An at-home semen analysis test can analyse your sperm count. These tests usually involve collecting a semen sample and measuring factors such as sperm concentration (the number of sperm present) and, in some cases, sperm movement (motility).31 However, at-home sperm count tests don’t provide a complete picture of sperm health, as they typically can’t assess important factors like sperm shape (morphology) or other measures of fertility.31 If you have concerns about your fertility, a laboratory semen analysis test performed by a healthcare professional remains the most accurate way to assess sperm quality.
A healthy diet may help support sperm production by providing nutrients involved in reproductive health.32 While no single food guarantees higher sperm counts, eating plenty of fruit, vegetables, wholegrains, healthy fats and lean protein is associated with better overall health and may benefit fertility.33
Improving sperm count takes time because sperm production is a gradual process.34 It takes around two to three months for new sperm to develop and mature, meaning that lifestyle changes such as improving diet, reducing alcohol, managing stress, avoiding excessive heat exposure and getting good-quality sleep may take several months before an improvement is seen in semen analysis results.34
For this reason, changes made today are usually assessed after around three months, when a new cycle of sperm production has taken place.34 If sperm count or semen quality remains low, a healthcare professional can recommend further testing to identify possible underlying causes.
The final say
Supporting sperm health isn't about finding one miracle food or supplement. It's the everyday habits – eating well, sleeping enough, staying active and looking after your overall health – that are most likely to make a difference over time. If you're concerned about your fertility, your GP or a fertility specialist can help identify any underlying causes and discuss the most appropriate next steps.
Looking to take the next step? Browse our roundup of male fertility supplements or learn more about how you can support prostate health.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Levine, Hagai & Jørgensen, Niels & Martino-Andrade, Anderson & Mendiola, Jaime & Weksler-Derri, Dan & Jolles, Maya & Pinotti, Rachel & Swan, Shanna. (2022). Temporal trends in sperm count: a systematic review and meta-regression analysis of samples collected globally in the 20th and 21st centuries. Human Reproduction Update. 29. 157-176. 10.1093/humupd/dmac035.
2. Tesarik J. Lifestyle and Environmental Factors Affecting Male Fertility, Individual Predisposition, Prevention, and Intervention. International Journal of Molecular Sciences [Internet]. 2025 Mar 20 [cited 2026 Aug 20];26(6):2797–7. Available from: https://www.mdpi.com/1422-0067/26/6/2797
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8. Saniya Imtiyaz Chamanmalik, Nerli RB, Pankaja Umarane. Lifestyle and hormonal factors affecting semen quality and sperm DNA integrity: A cross-sectional study. Oncoscience. 2025 Sept 30;12:115–29.
9. Wang S, Zhang K, Yao Y, Li J, Deng S. Bacterial Infections Affect Male Fertility: A Focus on the Oxidative Stress-Autophagy Axis. Frontiers in Cell and Developmental Biology. 2021 Oct 21;9.
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11. Skoracka K, Eder P, Łykowska-Szuber L, Dobrowolska A, Krela-Kaźmierczak I. Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors. Journal of Clinical Medicine [Internet]. 2020 May 9 [cited 2026 Aug 20];9(5). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7291266/
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