Many couples struggle with infertility, and while it’s commonly assumed that the problem lies with the female partner, one-third of infertility cases are caused by male factors.

In fact, sperm quality and quantity have been declining over the past several decades. Fortunately, there are several compounds that can help improve male fertility. Here’s a look at some of the most promising fertility-boosting compounds for men:.

1. Zinc

Zinc is an essential mineral that’s important for male fertility. It helps produce testosterone and improves sperm motility and quality. A deficiency in zinc can result in lower testosterone levels and decreased fertility.

Foods that are high in zinc include oysters, beef, lamb, pork, and spinach.

2. Selenium

Selenium is another important mineral for male fertility. It helps protect sperm from oxidative damage and improve sperm motility. Selenium can be found in foods like Brazil nuts, tuna, and mushrooms.

3. Vitamin C

Vitamin C is a powerful antioxidant that can help improve sperm quality and motility. It also helps protect sperm from oxidative damage. Foods that are high in vitamin C include citrus fruits, strawberries, bell peppers, and broccoli.

4. Vitamin D

Vitamin D is important for many aspects of health, including fertility. Low levels of vitamin D have been linked to decreased sperm count and motility. Foods that contain vitamin D include fatty fish, egg yolks, and mushrooms.

However, the best way to get vitamin D is by spending time in the sun.

5. Coenzyme Q10

Coenzyme Q10 is an antioxidant that helps improve sperm motility and quality. It also helps protect sperm from oxidative damage. Coenzyme Q10 can be found in foods like fatty fish, organ meats, and whole grains.

6. L-carnitine

L-carnitine is an amino acid that’s important for sperm metabolism. It helps improve sperm motility and quality. L-carnitine can be found in foods like red meat, dairy products, and avocado.

7. Arginine

Arginine is an amino acid that helps increase blood flow to the genital area, which can improve erectile function and sperm quality. Arginine can be found in foods like nuts, seeds, and chocolate.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are important for many aspects of health, including male fertility. They help improve sperm motility and quality. Omega-3 fatty acids can be found in fatty fish, flaxseed, and walnuts.

9. Folate

Folate is important for male fertility because it helps prevent DNA damage to sperm. It also helps with sperm maturation. Folate can be found in leafy green vegetables, beans, and fortified cereals.

10. Ashwagandha

Ashwagandha is an herb that’s been used for thousands of years in Ayurvedic medicine. It’s been shown to improve sperm count, motility, and quality. Ashwagandha can be taken in supplement form.