Egg and Sperm quality is the most important factor to getting pregnant. However, women are born with a fixed number of eggs, so while egg quality can be improved, the quantity can not increase. Men can improve their sperm count and their health.
What is Egg Quality and Sperm Quality ?
Let us discuss what is exactly mean of egg and sperm quality.
Egg Quality
- Age
- A good egg has 23 chromosomes
- Genetically normal (euploid) or abnormal (aneuploid)
Poor Egg Quality : Causes
- Age (Above 35)
- Irregular Menstrual Cycle
- Toxic environmental exposures
- Stress
- Unhealthy Lifestyle
- Unhealthy Weight
- Genetics
- Hormonal Imbalances
How to Improve Eggs Health?
- Focus on healthy lifestyle
- Do yoga and exercise
- Healthy & Balanced diet
- Sleep (7-8 hours)
Egg Quality Improving Food & Supplements
- Avocados
- Beans and lentils
- Nuts and dry fruits
- Sesame seeds
- Berries
- Green leafy vegetables
- Ginger
Supplements for Egg Health
- Folic acid
- Zinc
- Selenium
- CoQ10
- DHEA
- Vitamin C, B, E and D
- Fish oil and omega-3 fatty acids
Sperm Quality
Sperm quality refers to how capable a man’s sperm is at fertilizing an egg, and indicates male fertility.
Let us discuss the main factors of Sperm Quality.
- Sperm count (5 million sperm per milliliter or more)
- Motility (Movement) (40% of sperm should be motile, and 32% should show progressive motility)
- Morphology (Shape)
- Volume of Semen (1.5 to 5 milliliters)
- pH Level (7.2 to 8.0)
- Vitality
- DNA Fragmentation
Cause of Low Sperm Quality
- Smoking
- Alcohol
- Drug use
- Poor diet
- Obesity
- Excessive heat
- Lack of exercise or overtraining
- Stress
- Pituitary gland disorders
- Testicular disorders
- Sperm transportation problems
Major Things Which helps to Improve Sperm Quality
- Vitamin C (Citrus Fruits & Vegetable)
- Avocado
- Asparagus
- Broccoli
- Green leafy vegetables1
- Lentils and beans
- Salmon, cod, haddock
- Meat
- Seafood
- Olive oil
- Walnuts
- Citrus fruits
- Dark chocolate
- Avoid trans fats, processed foods, and excessive sugar.
- Exercise Regularly
- Maintain a Healthy Weight2
- Keep Your Testicles Cool
Supplements For Sperm Count
- Vitamin C & E
- L-Carnitine
- Ashwagandha (some studies show improved motility and testosterone)
- Maca root (used traditionally to support libido and sperm count)
- CoQ10
- Omega-3s
- Zinc
- Folate
- D-aspartic acid (D-AA)
- Coenzyme Q10
- Multi-antioxidant supplement
- N-acetyl-cysteine
- Selenium
If you are trying to get pregnant and unable to conceive then consult your doctor nearby before any changes in lifestyle and diet.
Reference Link:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10376120/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3454900/
