10 Vitamins and Supplements to Increase Sperm Count

Male fertility is shaped by many factors, and nutrition is one of the most important. A diet of nutrient-dense, whole foods lays the foundation, but specific vitamins and supplements can increase sperm count fast, improve motility, and boost overall reproductive health.

In this article, we highlight 10 of the best vitamins and supplements for male fertility based on scientific research.

What is Sperm Count?

Sperm count is simply the total number of sperm present in a man’s ejaculate.

It is measured by counting the number of sperm in a small sample and then multiplying that by the total volume of semen collected. It’s important to note that sperm and semen are not the same thing.

Sperm

Sperm cells (also known as spermatozoa) are the male reproductive cells. Sperm has two main components: a head and a tail called the flagellum.

Sperm are what fertilize a female’s egg during conception.

Semen

Semen (aka seminal fluid) is the male reproductive fluid. Semen has a whitish color and is ejaculated from the male reproductive tract during sex. Semen helps keep sperm alive until it has a chance to reach the female’s egg.

What Negatively Affects Sperm Count? 

Sperm count can be negatively impacted by many factors, including smoking, radiation, varicocele, infection, urinary tract infections, nutritional deficiencies, and oxidative stress.

What is Considered a “Normal” Sperm Count?

Normal sperm count can vary depending on several factors.  According to the WHO, normal sperm count varies from 39 million on the low end to 928 million on the high end.

True oligospermia, the medical term for low sperm count, is based on the number of sperm per milliliter of semen.

• Mild oligospermia = 10 to 15 million sperm/mL.
• Moderate oligospermia = 5 to 10 million sperm/mL.
• Severe oligospermia = 0 and 5 million sperm/mL.

Vitamins, Minerals, and Supplements to Increase Sperm Count

Malnutrition of various kinds, along with oxidative stress, can reduce sperm count. Fortunately, supplements can help correct nutritional deficiencies and boost antioxidant levels, offering protection for sperm. The following nutrients have all been shown to support sperm health and increase sperm count:

• Vitamin C
• Vitamin B12
• Zinc
• Vitamin D
• Folate
• CoQ10
• Ashwaganda
• Shilajit
• Omega 3 fatty acids
• Lycopene

Let’s explore these in more depth below. 

1. Vitamin C

Vitamin C is one of the most important antioxidants. Unlike most other mammals, humans can’t make vitamin C, which means we need to get it through our diet.

Studies show that vitamin C may help to increase many parameters of sperm health, including sperm count. 

In one study, vitamin C supplementation helped to double the sperm count of some participants. Study participants also experienced increased sperm motility and decreased amounts of deformed sperm cells.

2. Vitamin B12

Vitamin B12 is a pro-metabolic vitamin that’s involved in many different aspects of cellular energy production.

B12 is essential to the sperm production process. Researchers have found that supplementing with vitamin B12 is just as effective as supplementing with antioxidants when it comes to supporting healthy sperm count.

A review of numerous studies on vitamin B₁₂ (cobalamin) and semen quality concluded that vitamin B₁₂ is associated with improvements in sperm concentration and motility, as well as reductions in DNA fragmentation.

A 2024 study compared vitamin B₁₂ levels in oligozoospermic (low sperm count) infertile men versus fertile men. It found that infertile men had significantly lower B₁₂ levels, suggesting a correlation between B₁₂ deficiency and reduced sperm count.

3. Zinc

Zinc is one of the most important micronutrients for male reproductive health. 

Zinc has been shown to increase testosterone, promote fertility, and foster muscle growth.

One study looking at subfertile men who received zinc sulfate supplementation showed a significant increase in sperm concentration: Approximately 18.5 million sperm per milliliter (P = .02) compared to baseline.

Low zinc levels, on the other hand, have been tied to reduced male fertility. Studies show that low zinc is correlated with low sperm count, poor sperm quality, and decreased fertility rates.

Thankfully, it’s easy to get enough zinc through diet alone. Eating plenty of red meat, shellfish, and other animal-based whole foods ensures adequate zinc status. Oysters are an especially great zinc source.

But beware that zinc from plant foods is 400% less bioavailable than the zinc we get from animal foods.

So if you’re a vegetarian or just want to make sure you’re getting enough, consider zinc supplements as a proactive way to support your sperm count.

One more important benefit of zinc: it can help maintain your male hormones in the face of intense exercise. Overdoing it on the field or in the gym can tank your testosterone levels, but supplementing with zinc can help reverse these effects.  

4. Vitamin D

Vitamin D is unique in that it’s both a vitamin and a hormone. Vitamin D affects an impressively wide range of physiological functions — including male fertility.

One 2019 review of 18 studies found that men with higher D levels had improved overall fertility and sperm count.

Considering that roughly 40% of U.S. adults have a vitamin D deficiency, ensuring vitamin D intake through dietary sources and/or sunlight is a wise choice. If you live in a cold or cloudy area, supplementation might be necessary.

5. Folate

Folate is another B vitamin that’s important for fertility.

A 2020 study found that men on a folate-deficient diet had significantly lower sperm counts compared to controls on adequate folate intake, suggesting a direct nutritional impact on spermatogenesis.

A study from 2024 echoed these results. Researchers compared infertile men with sufficient vs. insufficient serum folate levels, finding that men with adequate folate had higher sperm concentration, vitality, and motility, as well as lower risks of abnormal morphology and DNA damage.

6. CoQ10

CoQ10 (Coenzyme Q10) is an enzyme and antioxidant that protects sperm from oxidative stress and other types of degradation.

A 2025 analysis of data from nine randomized controlled trials involving 781 men with idiopathic male infertility (IMI) found that CoQ10 supplementation significantly increased average sperm concentration by approximately 10.22 million sperm/mL compared to placebo.

Other studies show that Co-Q10 is found within the semen, and supplementing with Co-Q10 can increase its presence, boosting fertility in the process.

7. Ashwagandha

Ashwagandha (Withania somnifera) is a shrub native to India and North Africa. With dozens of therapeutic properties, Ashwagandha has been used in Ayurvedic medicine for thousands of years!

Modern science reveals that Ashwagandha contains withanolides and other potent antioxidant and stress-reducing compounds that may help support fertility.

One study found that ashwagandha use led to a 53% increase in semen volume, a 57% increase in sperm motility, and a 167% increase in sperm count.

In a randomized controlled study, infertile men treated with ashwagandha showed significant increases in sperm count and motility, along with reduced oxidative stress markers and improved antioxidant levels.

While nobody can guarantee a 167% increase for you, adding an Ashwagandha supplement to your sperm count regimen is probably a good idea.

8. Shilajit

Shilajit is a natural, tar-like resin that seeps from rocks in mountainous regions during warm weather. The Himalayas in India and Tibet, and Altai mountains are notable shilajit hotspots. 

The resin forms over centuries from the gradual decomposition of plants and minerals. And it’s rich in fulvic acid and more than 80 trace minerals.

Studies show that shilajit supports improved testosterone levels and that it can boost sperm count by up to 64%.

In a clinical trial from 2010, researchers found: 

In this clinical trial, infertile men who took processed shilajit (PS) showed substantial improvements in reproductive health:

• Semen volume increased by 37.6%
• Total sperm count increased by 61.4%
• Motility improved by 12.4–17.4%
• Normal morphology increased by 18.9%
• Serum testosterone levels rose by 23.5%
• FSH increased by 9.4%. 

9. Omega-3 fatty acids

Omega-3 fatty acids play a powerful role in male fertility. Research shows they can significantly improve sperm count by supporting healthy cell membrane structure, reducing inflammation, and protecting sperm from oxidative stress.

An analysis of numerous high quality studies found that among various antioxidants, omega-3 fatty acids ranked highest for improving sperm concentration, contributing to a mean difference of  9.89 million sperm/mL compared to placebo.

A 2024 controlled trial in infertile men with low sperm count revealed that 1 g of omega-3 fatty acids twice daily for 12 weeks increased sperm concentration from ~11 to ~34 million/mL. And 76.7% of men reached normal sperm levels.

10. Lycopene

Lycopene is best known as the red pigment that gives tomatoes their vibrant color, but its benefits go far beyond appearance.

Numerous studies suggests that lycopene, a powerful antioxidant, may improve sperm count by up to 70%, making it a valuable nutrient for male fertility.

Due to their lycopene content, tomatoes are one of many fruits shown to increase sperm count and motility as well.

Recommended Supplements to Increase Sperm Count

When it comes to finding the best male fertility supplements, diversity is key. The ideal supplement for improving sperm motility will have an extensive blend of bioavailable nutrients and bioactive compounds that all work together to maximize fertility.

At CNY Fertility, we developed our own line of science-backed supplements called Molecular Fertility, formulated with pure, premium ingredients, to help support sperm health, sperm count, and overall male fertility. 

Male Preconception+: The Go-to Male Preconception Multi -Vitamin to Increase Sperm Count

to help support sperm count and fertility.

We loaded our Molecular Fertility’s Male Preconception+ with dozens of potent sperm and fertility-boosting compounds, including nearly every vitamin, antioxidant, and supplement on this list above: 

• Vitamin C
• Ashwhaganda
• Vitamin D
• B12
• CoQ10
• Folate
• Zinc
• Shilajit
• Lycopene

Fish Oil to Increase Sperm Motility

Omega-3 fatty acids are another vital part of the male fertility puzzle. In addition to getting enough omega-3s, it’s important to maintain a balanced omega-3:6 ratio.

The easiest way to rebalance your ratio is to supplement with omega-3. However, some omega-3 fish oil supplements may contain heavy metals, oxidized fats, or other known contaminants. So be sure to look for high-quality and certified pure fish oils. 

Molecular Fertility’s VIVOMEGA Fish Oil contains 2,000 milligrams of omega-3 per serving, and it’s derived from non-GMO fish and tests above all international fish oil standards.

Co Q10 Supplement to Increase Sperm Motility

Coenzyme Q10 is one of the most effective antioxidants for improving sperm motility.

While the Male Preconception+ supplement contains a good amount of CoQ10, those looking for an extra boost can turn to Molecular Fertility’s stand-alone CoQ10 supplements. 

Both of Molecular Fertility’s VESISORB® COQ10 and VESISORB® UBIQUINOL supplements use a patented delivery/absorption technology called VESIsorb®, which has been shown to increase the bioavailability of Coenzyme Q10 by 600%.

When to Start, and How Long to Take Vitamins to Increase Sperm Count

Remember, sperm take 72-90 days to develop. Because of this timeline, most fertility experts recommend taking supplements for 90 days or longer for best results. At the lower end, at least 30 days of supplementation can make a positive impact.

Other Tips to Support Healthy Sperm Counts

While these vitamins and supplements can provide a significant boost to your sperm count, lifestyle factors are essential to consider, too.

That’s because fertility is directly tied to more general health markers like energy levels and body composition. Here are four additional pro-fertility tips that may help to improve your fertility.

Improve Your Body Composition

Consider practicing a keto or carnivore diet to promote a healthy weight and to reduce inflammation and hormonal imbalances caused by excess blood sugar.

This approach is supported by research that has found that excess sugar intake negatively impacts many parameters of semen quality, including sperm count.

Many men who lose weight find that their estrogen levels go down and their testosterone levels go up.

Get Adequate Sleep

Both inadequate sleep and poor sleep hygiene have been correlated with reduced semen quality. Be sure to get at least 7 or 8 hours of sleep per night to avoid this state.

Limit Alcohol Intake

Heavy alcohol consumption raises estrogen levels, reduces testosterone levels, and may negatively impact fertility. Keep your alcohol usage low-moderate if you’re trying to boost your fertility naturally.

Avoid Soy

Soy products are rich in isoflavones and other phytoestrogens, both of which are correlated with reduced testosterone and lower semen quality.

Supplements to Increase Sperm Count: The Bottom Line

Male fertility is influenced by many factors, but science clearly shows that nutrition and targeted supplementation can make a meaningful difference.

From vitamins like C, D, B12, and folate to compounds such as CoQ10, omega-3 fatty acids, ashwagandha, and shilajit, these nutrients have all been shown to improve sperm count, motility, and overall reproductive health.

Combined with healthy lifestyle choices, such as maintaining a balanced weight, limiting alcohol, getting adequate sleep, and reducing sugar intake, these strategies offer men practical, research-based ways to strengthen fertility and support the journey toward conception.