mejorar la calidad del esperma

Strategies and key foods to improve your fertility

Reading time: 6 min According to a Eurostat study, Spain is the second country in the European Union (EU) with more men who have difficulties conceiving children. Infertility is a real problem that many men suffer today with its origin in causes of great diversity. Years without doing sports or without taking care of the diet, little rest or prolonged chronic stress over time can be the cause of impaired fertility. For this reason, carrying out an awareness raising exercise in which we reflect on the decisions taken so far that concern our lifestyle and that may be triggering this problem is strictly necessary. Paternity is something that we always see on the horizon and that, when we reach a turning point of trust and stability with our sentimental partner, materializes in the form of desire, making the desire to offer the fruit of our most intimate love a reality. priority in our life. In this article, you will understand the causes and learn the key tools to alleviate these reproductive problems so that you can fulfill the desire to bring a life into this world. family

1. Characteristics of a healthy sperm

There are some standardized indicators for the evaluation of sperm quality that are:
  • Motility : is the faculty or ability of living tissue to move autonomously.
  • Strict morphology : are the characteristics that make up an optimal sperm to fertilize the egg.
  • Concentration : it is the amount of spermatozoa per ejaculation.

2. Parameters that indicate low sperm quality

These are the main pathologies related to male infertility:
  • Oligospermia : it is the low concentration of spermatozoa in the semen.
  • Asthenozoospermia : it is the detriment in the motility of the sperm.
  • Teratozoospermia : indicates possible malformations or poor sperm development.
improve your fertility

3. Factors that influence male fertility

There are various factors that can trigger pathologies at the reproductive level or deteriorate the hormonal system. Next, we investigate each of them and their causes:
  • Social : In the vast majority of cultures, being unable to conceive a child is a social stigma that exerts peer pressure. The feeling of guilt resulting from this situation can disturb your vital balance and harm you even more when dealing with such an intimate problem.
  • Psychological : social and family stigmatization, the difficulty to assimilate the problem, the shame that we feel when talking about it with our partner or in public are situations that can cause a lot of anguish and guilt. The usual stress resulting from this situation can trigger states of chronic fatigue and/or low-grade systemic inflammation; fertilizing the ground for the proliferation of pathologies related to fertility.
  • Lifestyle : a sedentary lifestyle, smoking, drinking alcohol or staying up regularly make you more vulnerable against aggressors from the environment and, in the case of tobacco, have a direct influence on semen quality.
  • Nutritional : eating at random times, excessive consumption of carbohydrates, ultra-processed products or caffeine are risk factors that predispose you to loss of metabolic flexibility; indirectly deteriorating your reproductive capacity.
  • Elite sport : While recreational practice has benefits on fertility, the high strain of competitive sports can have a negative effect on sperm quality. Doping is also a reality in sports that seek to take performance to the extreme and is one of the great disruptors of markers such as FSH and LH.
  • Gonadal factors : the testicles are in the scrotal bag separated from the body to maintain a cooler independent temperature, which we have to try not to increase chronically.
  • Body composition : a lower percentage of fat and a higher percentage of muscle mass can have indirect effects on fertility since the level of fat-free lean mass (MMLG) influences metabolic rate, insulin sensitivity and mood.
To further understand these aspects and how they affect your libido and testosterone levels, I highly recommend you watch this video .

4. Nutrients and foods to improve your fertility

Back in 400 BC, Hippocrates predicted with great success that "food is your medicine, and your medicine is food." And this is why we must pay great attention to our nutrition, adding those essential pieces that must cover our vital needs. We have specific foods that will give you a noticeable improvement in your fertility problems due to certain components that make up its matrix: avocado
  • Vitamin D is fat-soluble and our body is capable of synthesizing it from cholesterol thanks to regular exposure to sunlight but, for reasons inherent to the hectic Western lifestyle and the passage of seasons such as winter, it becomes Difficult to come up with the right requirements.
It has been found that fertile men have significantly higher amounts of Vit D than those with less ability to reproduce. This is metabolized in the male reproductive tract, with the presence of VDR (Vit D receptor) and Vit D metabolizing enzymes in the neck of mature spermatozoa; indicating that this vitamin plays a very important role in fertility. It has also been proven in various studies that it improves the motility and activity of acrosin by increasing calcium in the neck and head of the spermatozoa. We can find it in oily fish such as salmon or sardines, in white fish such as cod, in milk or in vegetables such as avocado.
blue fish
  • Another essential and, therefore, essential component is the omega-3 fatty acids EPA and DHA, which reduce low-grade systemic inflammation, improve the lipid profile, and significantly minimize oligozoospermia, asthenozoospermia, and teratozoospermia disorders. Foods like chia and flax seeds, olive oil, or nuts are great options for incorporating this nutrient into our diet.
  • Zinc is a mineral that manages to increase sperm concentration but not motility. We can find it in pork, brown rice, dark chocolate, or mollusks like crab.

5. Supplements to regenerate hormonal health

Once the tools corresponding to lifestyle are incorporated, the use of food supplementation can help us improve certain parameters with doses that we could not achieve by consuming only food. Antioxidants are a particularly relevant component because they have shown a reduction in the damage produced by reactive oxygen species, such as free radicals, on sperm; increasing the possibility of fertilizing between 5-20%. Here is a brief selection of those that have been found to be most efficient in regenerating fertility:
  • Various studies demonstrate the effectiveness of Coenzyme Q in significantly increasing the density, motility and morphology of spermatozoa.
  • Antioxidants play a very important protective role in fertility, being the isolated or combined consumption of N-acetylcysteine , a very potent precursor of hepatic glutathione and the mineral selenium , a good option to restore motility, strict morphology and concentration of spermatozoa in the semen.
To introduce the appropriate amount of antioxidants and minerals that help you recover your fertility, a good option is Levels Keto since it contains the indicated therapeutic doses of N-acetylcysteine, selenium and zinc, in addition to a coarse micro and macro density. -nutritional.

Vegan Keto Powder


The influence of these minerals, vitamins and fatty acids has proven its effectiveness over relatively long periods of about 6 months, since the body needs a prudent adaptation phase to improve its balance. In addition to these compounds, there is a wide range of resources of phytotherapeutic origin that can improve mood, sexual appetite and vigor. You can find a selection of these here . Bibliography 1- Arab A, Hadi A, Moosavian SP, Askari G, Nasirian M. The association between serum vitamin D, fertility and semen quality: A systematic review and meta-analysis. Int J Surg. 2019 Nov;71:101-109. doi: 10.1016/j.ijsu.2019.09.025. Epub 2019 Sep 24. PMID: 31561004. 2- Durg S, Shivaram SB, Bavage S. Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine. 2018 Nov 15;50:247-256. doi: 10.1016/j.phymed.2017.11.011. Epub 2017 Nov 29. PMID: 30466985. 3- Salas-Huetos A, Rosique-Esteban N, Becerra-Tomás N, Vizmanos B, Bulló M, Salas-Salvadó J. The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical trials. Adv Nutr. 2018 Nov 1;9(6):833-848. doi: 10.1093/advances/nmy057. PMID: 30462179; PMCID: PMC6247182. 4- Buhling K, Schumacher A, Eulenburg CZ, Laakmann E. Influence of oral vitamin and mineral supplementation on male infertility: a meta-analysis and systematic review. Play Biomed Online. 2019 Aug;39(2):269-279. doi: 10.1016/j.rbmo.2019.03.099. Epub 2019 Mar 16. PMID: 31160241. 5- Dong L, Zhang X, Yang F, Li J, Yu X, Li Y. Effect of oral alpha-lipoic acid (ALA) on the treatment of male infertility: A protocol for systematic review and meta-analysis. Medicine (Baltimore). 2019 Dec;98(51):e18453. doi: 10.1097/MD.0000000000018453. PMID: 31861020; PMCID: PMC6940124. 6- Smits RM, Mackenzie-Proctor R, Yazdani A, Stankiewicz MT, Jordan V, Showell MG. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2019 Mar 14;3(3):CD007411. doi: 10.1002/14651858.CD007411.pub4. PMID: 30866036; PMCID: PMC6416049. 7- MacDonald AA, Herbison GP, ​​Showell M, Farquhar CM. The impact of body mass index on semen parameters and reproductive hormones in human males: a systematic review with meta-analysis. Hum Play Update. 2010 May-Jun;16(3):293-311. doi: 10.1093/humupd/dmp047. Epub 2009 Nov 4. PMID: 19889752. 8- Arab A, Hadi A, Moosavian SP, Askari G, Nasirian M. The association between serum vitamin D, fertility and semen quality: A systematic review and meta-analysis. Int J Surg. 2019 Nov;71:101-109. doi: 10.1016/j.ijsu.2019.09.025. Epub 2019 Sep 24. PMID: 31561004. 9- Yan X, Dong L, Liu Y, Yang F, Tan K, Li J, Chang D, Yu X. Effects of physical exercises on semen quality and reproductive outcomes in male infertility: A protocol for systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore). 2019 Oct;98(41):e17494. doi: 10.1097/MD.0000000000017494. PMID: 31593115; PMCID: PMC6799391. 10- 1. Jóźków P, Rossato M. The Impact of Intense Exercise on Semen Quality. American Journal of Men's Health. May 2017:654-662. doi:10.1177/1557988316669045 11- Guo D, Xu M, Zhou Q, Wu C, Ju R, Dai J. Is low body mass index a risk factor for semen quality? A PRISMA-compliant meta-analysis. Medicine (Baltimore). 2019 Aug;98(32):e16677. doi: 10.1097/MD.0000000000016677. PMID: 31393367; PMCID: PMC6709190. 12- Ibañez-Perez J, Santos-Zorrozua B, Lopez-Lopez E, Matorras R, Garcia-Orad A. An update on the involvement of physical activity on semen quality: a systematic review and meta-analysis. Arch Gynecol Obstet. 2019 Apr;299(4):901-921. doi: 10.1007/s00404-019-05045-8. Epub 2019 Jan 22. PMID: 30671700. 13- 14-
Back to blog