If you or your sperm-producing partner suspect that there may be a sperm factor involved in your inability to get pregnant, don’t panic! There are plenty of easy-to-implement foods that you can eat in order to optimize sperm health.

Take a look at the guide below to ensure your partner’s sperm are Michael-Phelps-quality swimmers!

1. CoQ10

How it helps: Reduces damage to cell membranes and DNA, and lowers inflammation to improve overall sperm function.

Nutritional sources: Cabbage, broccoli, oysters, lentils, avocados, oranges

To Supplement: Take 200mg daily.

2. Zinc

How it helps: Low zinc levels or deficiencies have been linked to low testosterone levels and poor sperm quality.

Nutritional sources: Lamb, oysters, pumpkin seeds, chickpeas, mushrooms, kefir, yogurt, beef

To Supplement: Take 200mg daily.

3. Vitamin C

How it helps: Integral for sperm motility (ability to move independently).

Nutritional sources: Chili peppers, kale, lemons, kiwis, persimmons, strawberries, oranges, papaya

To Supplement: Take 1000mg daily.

4. Vitamin B12

How it helps: Plays an important role in sperm production and development. It also prevents DNA damage inside sperm cells.

Nutritional sources: Liver, sardines, clams, beef, tuna, nutritional yeast, dairy, salmon, eggs

To Supplement: Take 25mg daily.

5. Omega-3 Fatty Acids

How it helps: A deficiency of DHA, a type of omega-3 fatty acid, may lower sperm count and motility as well as contribute to increased abnormal sperm shape.

Nutritional sources: Mackerel, salmon, cod liver oil, herring, anchovies, sardines, omega-3-enriched eggs

To Supplement: Take 1000mg daily (make sure you’re getting at least 500mg of EPA and 500mg of DHA).

Quick note— new sperm are created and matured about every 64 days. So ideally, if you’re thinking about having a baby, you should plan to work on implementing a nutrition regimen a little over 2 months before trying to conceive!

Check these other factors you should consider regarding sperm health. And while you're here, check out this list of foods to eat and avoid for fertility, as the child-bearing partner!

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This is an excerpt from a post written by Cory Ruth, MS, RDN, a registered dietitian nutritionist and womxn’s health expert. Founder of the private practice and digital platform The Women’s Dietitian, Cory helps those seeking nutritional support in hormone balance, fertility, digestion, and weight management. 

Abridged content curated and edited by Jean Lin. Expanded to contain additional inclusive language and context.