Increasing Your Sperm Count: 10 Vitamins and Supplements Worth Knowing About

Increasing Your Sperm Count: 10 Vitamins and Supplements Worth Knowing About

A low sperm count, medically known as oligozoospermia, can make it harder for couples to conceive and is one of several possible factors involved in male infertility. It can also be a sign of an underlying issue, such as a hormonal imbalance, infection, varicocele, medication effect, or genetic condition. For this reason, a low sperm count is best investigated with a healthcare professional rather than managed with supplements alone.

Sperm production is an ongoing process, with the development of new sperm taking roughly two to three months. This means that changes in diet, lifestyle, or treatment may take time to show up in a semen analysis. Below, we look at 10 vitamins, minerals, and supplements that have been studied for their potential role in sperm health — while also explaining where the evidence remains uncertain.

What Is a Semen Analysis, and Why Does It Matter?

A semen analysis is a laboratory test that evaluates several characteristics of semen and sperm, including sperm concentration, total sperm number, movement (motility), and shape (morphology).

Doctors may use a semen analysis to:

1. Assess male reproductive health — identifying abnormalities in sperm concentration, motility, or morphology that may contribute to difficulty conceiving.
2. Evaluate fertility concerns — particularly when a couple has been trying to conceive without success.
3. Monitor certain treatments or procedures — including checking for sperm after a vasectomy.

A semen analysis is an important part of a male fertility evaluation, but one result alone does not necessarily determine whether someone can or cannot conceive.

Sperm vs. Semen: What's the Difference?

These terms are often used interchangeably, but they are not the same thing.

• Sperm are the microscopic reproductive cells responsible for fertilising an egg. Each sperm cell contains genetic material and has a head and a tail that help it move.
• Semen is the fluid released during ejaculation. It contains sperm along with fluids produced by glands such as the prostate and seminal vesicles.

In other words, sperm are cells, while semen is the fluid that carries them.

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What Counts as a "Normal" Sperm Count?

The World Health Organization's 2021 laboratory manual provides reference values based on semen samples from men whose partners had achieved pregnancy within a defined period. The lower reference limits include a sperm concentration of about 16 million sperm per millilitre and a total sperm number of about 39 million per ejaculate.

However, these values should not be treated as a simple line separating fertile from infertile men. The WHO notes that semen parameters need to be interpreted alongside the individual's clinical history and other fertility findings.

A result below a reference limit does not automatically mean that natural conception is impossible, just as a result above the reference limit does not guarantee fertility.

If a semen analysis shows an abnormal result, your doctor may recommend repeating the test and investigating possible underlying causes.

Vitamins, Minerals, and Supplements That May Support Sperm Health

Nutrients and antioxidants have been widely studied in relation to male fertility. Oxidative stress may affect sperm function, and nutritional deficiencies can also influence reproductive health. However, evidence for supplements is mixed, and no supplement has been proven to reliably increase fertility in every man.

The 2025 European Association of Urology (EAU) guidelines note that evidence for antioxidant treatment remains conflicting and that there are no conclusive data supporting routine antioxidant treatment for men with idiopathic infertility.

Here are 10 vitamins, minerals, and supplements worth knowing about:

1. Vitamin C

Vitamin C is an antioxidant that the body needs from food or supplements. It helps protect cells from oxidative damage, and researchers have investigated its potential role in sperm health.

Some studies have reported improvements in sperm parameters following antioxidant supplementation, but results have been inconsistent. Vitamin C is therefore best viewed as part of an overall nutrient-rich diet rather than a guaranteed treatment for low sperm count.

2. Vitamin B12

Vitamin B12 is important for DNA synthesis, red blood cell formation, and normal cellular function. Because sperm production involves rapid cell division, adequate B12 is important for normal reproductive function.

Some observational and clinical research has associated B12 status with semen quality, particularly in men with nutritional deficiencies. However, evidence is not strong enough to recommend B12 supplements as a treatment for low sperm count in everyone.

3. Zinc

Zinc is an essential mineral involved in numerous biological processes, including reproductive and immune function.

Low zinc status has been associated with poorer semen parameters in some studies. Foods such as meat, eggs, dairy products, legumes, nuts, and seafood can provide zinc, while supplementation may be appropriate when a deficiency has been identified.

Taking excessive amounts of zinc can cause side effects and interfere with the absorption of other minerals, so more is not necessarily better.

4. Vitamin D

Vitamin D has hormone-like functions in the body, and researchers have investigated its potential relationship with male reproductive health.

Some studies have found associations between vitamin D status and semen parameters, but evidence that vitamin D supplementation improves fertility outcomes remains inconsistent. If deficiency is suspected, testing and appropriate supplementation can be discussed with a healthcare professional.

5. Folate

Folate, also known as vitamin B9, is essential for DNA synthesis and normal cell division.

Because sperm production requires continuous cell division, adequate folate is important for normal reproductive function. Some studies have investigated folate supplementation, sometimes combined with zinc, but findings have been mixed and do not establish it as a reliable treatment for infertility.

6. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a naturally occurring compound involved in cellular energy production and antioxidant activity.

Several studies have investigated CoQ10 supplementation in men with fertility problems, with some reporting improvements in sperm concentration or motility. However, improvements in semen parameters do not necessarily translate into a higher chance of pregnancy, and larger high-quality studies are still needed.

7. Ashwagandha

Ashwagandha is a traditional herbal preparation that has been studied for its potential effects on stress, hormones, and male reproductive health.

Some small clinical studies have reported improvements in sperm parameters among men taking ashwagandha preparations. However, the evidence remains limited, and differences between products, doses, and study populations make it difficult to draw firm conclusions.

Anyone considering an herbal supplement should discuss it with a healthcare professional, particularly if they take medicines or have an existing health condition.

8. Shilajit

Shilajit is a substance traditionally used in Ayurvedic medicine and has been investigated for potential effects on male reproductive health.

A small clinical study reported improvements in several reproductive parameters following supplementation in men with low sperm counts. However, this type of evidence is limited, and findings from a single small study should not be interpreted as proof that shilajit will increase sperm count for everyone.

Product quality can also vary significantly between supplements, making professional guidance particularly important.

9. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that play important roles in cell membranes and normal biological function. Because sperm cells contain high levels of polyunsaturated fatty acids, researchers have investigated whether omega-3 intake may be associated with semen quality.

Some studies have reported improvements in sperm parameters following omega-3 supplementation, while others have found less consistent results. Eating omega-3-rich foods such as oily fish can be part of a balanced diet, while supplementation should be considered based on individual nutritional needs.

10. Lycopene

Lycopene is an antioxidant found in tomatoes, watermelon, pink grapefruit, and other red or pink fruits and vegetables.

Research has explored whether lycopene supplementation may improve sperm concentration and other semen parameters. Some studies have reported positive findings, but the overall evidence remains limited and does not establish lycopene as a standalone treatment for male infertility.

Including lycopene-rich foods as part of a balanced diet is a reasonable approach to overall nutrition.

How Long Should You Take Supplements Before Reassessing?

Sperm development takes roughly two to three months, so changes in sperm production may not be immediately visible on a semen analysis.

However, there is no universal three-month rule for every supplement. The time needed to assess an intervention depends on the underlying cause, the treatment being used, and the individual's fertility situation.

Rather than taking several supplements for a fixed period without monitoring, it is better to establish a baseline and discuss follow-up testing with a healthcare professional.

Supplements should also be considered alongside broader lifestyle measures, including:

• Avoiding smoking
• Limiting heavy alcohol consumption
• Maintaining regular physical activity
• Getting adequate sleep
• Eating a balanced diet rich in fruit, vegetables, whole grains, healthy fats, and adequate protein
• Managing health conditions that may affect reproductive function

Lifestyle factors such as smoking, high alcohol intake, obesity, and low physical activity have been associated with poorer sperm quality, and the EAU recommends addressing these factors in men with fertility concerns.

When to See a Doctor Instead of Self-Treating

Supplements should not replace a proper fertility assessment.

If a semen analysis shows a low sperm count or other abnormality, or if you and your partner have been trying to conceive without success, speaking with a doctor can help identify the underlying cause.

Depending on the findings, evaluation may include:

• A repeat semen analysis
• Medical and reproductive history
• Physical examination
• Hormone testing
• STI or infection testing when indicated
• Assessment for varicocele
• Genetic testing in selected cases

Treatment depends on the cause. Some men may benefit from medical or surgical treatment, while others may be referred for assisted reproductive techniques such as intrauterine insemination (IUI) or in vitro fertilisation (IVF).

The AUA/ASRM guideline recommends evaluating the male partner as part of an infertility assessment because male factors contribute to infertility in approximately half of infertile couples.

Frequently Asked Questions

Can vitamins alone fix a low sperm count?

Not necessarily. Supplements may help when a nutritional deficiency is contributing to poor reproductive health, but low sperm count can also be caused by conditions such as varicocele, hormonal problems, infections, genetic factors, medications, or other medical conditions. Identifying the underlying cause is therefore important.

How is sperm count measured?

Sperm count is assessed through a semen analysis. The test measures sperm concentration and total sperm number and can also assess sperm motility and morphology.

Are supplements safe to combine?

Not always. Combining multiple supplements can result in excessive intake of certain nutrients, and some supplements may interact with medicines or medical conditions. It is best to discuss a supplement routine with a healthcare professional before starting several products together.

How soon can I expect to see changes in my sperm count?

Sperm development takes roughly two to three months, so changes in semen parameters may take time to appear. However, results vary between individuals, and supplements do not consistently improve sperm count or fertility in every man.

Should I get tested before starting supplements?

A baseline semen analysis can be useful if you are concerned about fertility or have already experienced difficulty conceiving. It provides information about your starting semen parameters and can help a doctor decide whether further investigation or follow-up testing is appropriate.

Get a Clear Picture of Your Fertility at PULSE Clinic

Supplements may have a supporting role in some situations, but they should not replace an accurate assessment of male reproductive health.

At PULSE Clinic, our team offers confidential semen analysis and fertility-related health screening to help identify potential factors affecting sperm health. Depending on your results and medical history, a doctor can discuss appropriate next steps, which may include lifestyle changes, nutritional advice, treatment of an underlying condition, or referral for further fertility care.

Book a consultation with PULSE Clinic today to better understand your reproductive health and make informed decisions about your fertility.

Contact us at info.bkk@pulse-clinic.com or chat on your preferred platform:

This article is for general educational purposes and is not a substitute for personalised medical advice. Please consult a doctor before starting any new supplement, particularly if you are taking medication or have an existing health condition.