Infertility is a growing concern for men and women, influenced by factors such as stress, sedentary lifestyle, and, especially, diet. A healthy lifestyle and a balanced diet can make a difference in the quality of eggs and sperm, promoting natural conception and fertility treatments.

If you're looking to improve your fertility, these nutrients can help you effectively boost your reproductive health.

1) Coenzyme Q10 (Co-Q10): Cellular energy for reproduction

La Coenzyme Q10 It is a powerful antioxidant that plays an essential role in cellular energy production, making it a key nutrient for improving fertility.

Benefits in women

• Improves ovarian quality, promoting egg maturation.
• Increases implantation rates in assisted reproduction treatments such as In Vitro Fertilization (IVF).
• It protects eggs from oxidative damage, which can be crucial for women over 35.

Benefits in men

• It increases sperm concentration and motility, which improves the chances of fertilization.
• Reduces oxidative stress in sperm, preventing damage to their DNA.
• It promotes sperm production in men with infertility problems.

Foods rich in Co-Q10: oily fish (salmon, sardines), beef, chicken, nuts and spinach.

2) Folic Acid (Vitamin B9): Essential for Reproductive Health

El folic acid It is an essential nutrient in reproduction, since it participates in the synthesis of DNA and the formation of new cells.

Benefits in women

• Increases implantation and pregnancy rates.
• Reduces the risk of spontaneous abortions.
• Prevents neural tube defects in the baby during pregnancy.

Benefits in men

• Improves the quantity and quality of sperm.
• Reduces the risk of chromosomal abnormalities in sperm.

Foods rich in folic acid: green leafy vegetables (spinach, chard), legumes, citrus fruits, avocado and nuts.

3) Vitamin D: Essential for Female and Male Fertility

La vitamin D It is known as the “sunshine vitamin” and its impact on fertility has been widely studied.

Benefits in women

• Improves embryo implantation in the uterus.
• Regulates hormonal levels, promoting ovulation.
• Reduces the risk of miscarriage.

Benefits in men

• Its deficiency has been linked to lower sperm quality.
• Improves the production of testosterone, a key hormone in male fertility.

Foods rich in vitamin D: fatty fish (tuna, salmon), eggs, fortified milk and sun exposure.

4) Omega-3 Fatty Acids: Allies of Reproductive Health

The Omega-3 fatty acids They are essential for maintaining cellular function and improving blood circulation in the reproductive organs.

Benefits in women

• They reduce inflammation.
• They delay ovarian aging, increasing the chances of pregnancy.
• They promote the production of reproductive hormones.

Benefits in men

• They improve sperm morphology and mobility.
• They reduce oxidative stress, protecting sperm DNA.

Foods rich in Omega-3: oily fish, chia, flaxseed, walnuts and olive oil.

5) Zinc: Essential Mineral for Fertility

El zinc It is an essential mineral in male and female reproduction, as it intervenes in hormonal production and in the formation of sperm and eggs.

Benefits in women

• It promotes hormonal balance, regulating ovulation.
• It improves the function of the endometrium, facilitating embryo implantation.

Benefits in men

• Increases the quantity and quality of sperm.
• Improves the production of testosterone, essential for male fertility.

Zinc rich foods: oysters, beef, chickpeas, pumpkin seeds and almonds.

6) Inositol: Key in the Treatment of Polycystic Ovary Syndrome (PCOS)

El inositol It is a vitamin of the B complex with important benefits in women with hormonal problems, especially in the Polycystic Ovarian Syndrome (PCOS).

Benefits in women

• Regulates ovulation, increasing the chances of pregnancy.
• Improves insulin sensitivity, reducing the impact of PCOS on fertility.
• Promotes the development of better quality eggs.

Foods rich in inositol: citrus fruits, nuts, whole grains and legumes.

Diet and Lifestyle: Keys to Fertility

In addition to a balanced diet rich in these nutrients, it is important to adopt healthy habits to improve fertility:

• Avoid tobacco and alcohol: both can reduce the quality of sperm and eggs.
• Maintain a healthy weight: Obesity and low weight can affect ovulation and sperm production.
• Reduces stress: Cortisol (stress hormone) can disrupt hormonal balance.
• Exercise regularly: improves blood circulation and hormonal metabolism.
• Avoid exposure to endocrine disruptors: Plastics, pesticides and chemicals can affect fertility.

Boost your fertility with optimal nutrition!

If you're looking to improve your fertility naturally, nutrition is your best ally. With the right guidance and a personalized nutritional plan, you can boost the quality of your eggs and sperm to increase your chances of conceiving.

Don't leave your fertility to chanceConsult with our Nutrition and Dietetics specialist, Gabriela Gordo, and discover how proper nutrition can make a difference on your journey to parenthood. Schedule your appointment today at Clínica del Carmen and take the first step toward your dream of becoming a mom or dad. Book here