Improving seed quality? Here's how

Fertility problems can arise from reduced or poor sperm quality. This can include less motility, low sperm count, or abnormal sperm shape. Fortunately, it's possible to improve your sperm quality yourself. This can be achieved with a few simple changes to your diet and lifestyle.

For fertilization to occur, a sperm cell must overcome many obstacles. It must make a long journey and ultimately fertilize an egg. The uterus's environment is quite hostile to a sperm cell. Therefore, it must be healthy and strong to survive.

Good seed quality is therefore important. Seed quality can be assessed based on three aspects:

• Sperm motility
• The amount of sperm cells
• Shape of the sperm cells

If these components are functioning properly, the chances of pregnancy are highest. Problems in one or more areas can lead to reduced fertility.

If sperm quality is poor, this can hinder pregnancy. However, even with reduced sperm quality, pregnancy is still possible. It usually takes longer for this to happen. Below, we explain what is meant by sperm motility, sperm quantity, and sperm shape.

Sperm motility is crucial. Sperm cells must move vigorously to penetrate the cervical mucus and reach the egg. More than 25% of sperm cells should be motility-prone; otherwise, it's asthenozoospermia, or poorly motile sperm.

The more sperm a man produces, the greater his chances of pregnancy. Ejaculation normally releases about 60 to 150 million sperm, averaging 20 to 50 million per milliliter. Fewer than 20 million sperm per milliliter indicates reduced fertility. This is called oligozoospermia.

The shape of a sperm cell is also important. The more favorable the shape, the greater the chance it can fertilize an egg. The percentage of sperm cells with an abnormal shape should remain below 30%. If it is higher, it is called teratozoospermia.

If you'd like to try to improve your sperm quality yourself, there are several things you can do. Below, you can read how you can positively impact sperm shape, motility, and sperm count.

There are three ways you can potentially support your sperm motility. First, it's important to get enough vitamins and minerals. These play a key role in the formation of healthy sperm. You should especially get enough selenium and vitamin D3.

Selenium is used in sperm production. It supports the formation of the sperm cell structure and tail. It also helps protect sperm from damage and mutations.

A selenium deficiency can lead to reduced sperm motility and damaged sperm. In one study, male participants were given 100 mcg of selenium daily, and sperm quality improved in 56% of patients [1] .

If you eat 1-2 Brazil nuts a day , you will already get the recommended daily amount of selenium.

Vitamin D3 is also important. If you don't produce enough vitamin D, sperm cells will have lower motility and will be slower.

Temperature also plays a role in sperm quality. If you want to improve your sperm quality, you can do so by ensuring your testicles don't get too warm. They hang outside the body because they should stay cooler than the rest of your body.

Sitting for long periods, wearing tight underwear, and even holding a laptop on your lap can cause your sperm to become too hot. This can cause sperm to die prematurely and become less mobile.

If your sperm cells aren't in good shape, it's important to consume sufficient antioxidants. When new sperm cells are produced, they originate from existing germ cells that divide. Therefore, it's crucial that they are healthy.

A germ cell can only produce healthy (and well-formed) sperm if it is protected from free radicals. An excess of free radicals and a lack of antioxidants leads to oxidative stress. This can damage new sperm cells.

A sperm cell must function optimally to reach the egg and fertilize it. One of the factors that plays a role is its shape. If it isn't pointed enough or has other defects in its shape, fertilization won't occur. If it's too damaged or has defects, the sperm cell will even be discarded.

Oxidative stress (smoking, drinking, stress, lack of exercise, junk food) can cause low sperm counts and damage to sperm cells [2] . Fresh fruits and vegetables are rich in antioxidants, such as vitamins A, C and E. Coenzyme Q10 is also good for male fertility.

If your sperm count is too low, you can improve it by eating more zinc-rich foods. Zinc is good for sperm production and also promotes sperm motility. This was shown in a study of 72 men [3] . A clear correlation was found between zinc concentration and sperm count. Note: if you are getting enough zinc, there is no point in taking more.

Folic acid (vitamin B11) is also good for sperm quality. Folic acid (preferably Active Folic Acid: 5-MTHF Folate) is beneficial in conjunction with zinc for sperm production. Therefore, it may be a good idea to take these two supplements together to support male fertility.

If you want to improve your sperm quality, it's also advisable to consider your lifestyle. Alcohol, for example, negatively impacts the production of the hormone GnRH [4] . This hormone is essential for sperm production. Drinking more than 10 units of alcohol per week can lead to a decrease in sperm count.