Five Dos and Don'ts If You Want Another Kid

Written by Alex Reid
Posted March 12, 2020

Dear Reader,

Men, did you know that your diet has a significant effect on your sperm count and quality? 

As it turns out, women aren't the only ones who can benefit from a fertility diet when trying for a child. 

Men may be able to increase their testosterone, sperm count, and sperm mobility by eating the right foods and avoiding the wrong foods. 

Here are five "do and don't" combos if you’re trying for a baby...


  • Do consume dark leafy green vegetables. Vegetables like spinach, kale, Brussels sprouts, asparagus, and romaine lettuce are packed full of vitamins and minerals. Most importantly, they contain folate (vitamin B9). Folate helps with the production of healthy sperm.
  • Don't consume fried foods. We all know that fried foods aren’t healthy. But did you know that, on top of contributing to weight gain and chronic disease, fried foods can also reduce sperm quality? Yet another reason to cut out fast food...


  • Do consume dark chocolate. Thankfully, you don't need to stay away from all tasty treats to improve your sperm. In fact, dark chocolate can even improve your sperm count and quality because it contains an important fertility-boosting amino acid called arginine. 
  • Don't consume caffeinated beverages. You might want to think twice before having caffeine — research shows that both men and women who consume a lot of caffeine before conception have an increased risk of a miscarriage.


  • Do consume oranges. Vitamin C is vital to healthy sperm. Consuming fruits and vegetables rich in vitamin C, including oranges, can significantly improve the size, shape, motility, and count of your sperm.
  • Don't consume full-fat dairy. Many forms of dairy — especially full-fat products — contain high amounts of estrogen. Male sex hormones can be thrown off by estrogen, resulting in lowered sperm count. Soy milk may also contain too much estrogen. Try having almond or pea milk.


  • Do consume fatty fish. Salmon, sardines, mackerel, tuna, and herring are all rich in omega-3 fatty acids. Omega-3s are fantastic for your sperm health.
  • Don't consume processed meats. Processed meats, like hot dogs, bacon, sausage, beef jerky, and canned meats, can actually reduce your sperm count. 


  • Do consume oysters. Oysters are more than just an aphrodisiac… They are also rich in zinc, which can help increase your testosterone, sperm count, and sperm motility. Not a fan of oysters? Try having pumpkin seeds for a zinc boost instead. 
  • Don't consume alcohol. While a small amount of alcohol may not cause trouble, research shows that 14 drinks a week (two drinks every day) can lower your testosterone levels and reduce sperm quality and count. Five drinks within two hours can also have a significant effect on the health of your sperm.

BONUS: Stay hydrated! 

Even slight dehydration can affect your seminal fluid. Drink eight 8-ounce glasses (one-half gallon) of water each day to prevent dehydration. On days when you consume alcohol or sweat excessively, you may need more. 

If you want to improve your fertility, these tips are a great place to start. Give them a try and see how they affect you. 

To your health,

Alex Reid
President, Longevity Insider HQ

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