Based on a World Health Organization (WHO) study, semen volume ranges from 0.8mm to 7.6mm across the world. The average falls between 3mm to 5mm. The volume of semen usually changes based on the man’s age. Peak volume is produced between the ages of 30 and 35. Volume is usually at its lowest at the age of 55 and older. Wondering how to increase your semen volume? Read on to find out.

How to Increase Semen Volume


Refrain from intercourse

It takes up to 36 hours for your body to recover its semen supply after each ejaculation. Any excess semen is recycled allowing you to have a much larger ejaculation next time you have sex. Masturbating or having sex multiple times a day doesn’t give your testes adequate time to replenish your semen supply. Make a habit of waiting one or two days to have sex after you ejaculate.


Reduce the heat

Excess heat is bad for your sperm count. You should avoid saunas and hot showers if you want to increase semen volume. Wear loose clothes to avoid heating up your testicles. Go for boxer shorts rather than briefs. If you can’t help but take hot showers, make sure to place a cool cloth around your testicles to help cool them down. This is how to increase semen volume.


Drink more water

Water is life. This might sound cliché, but water is necessary for optimum sperm health. Your semen is composed of 90% water. Drink water frequently to avoid dehydration. When you’re dehydrated you will have a lower sperm count. So, drink 64 ounces of water daily.


Begin exercise

Exercise for at least 30 minutes a day to increase blood flow to your testicles. This will result in a much higher sperm count since the conditions in your testes will be optimized. In addition, incorporate about 3 days of light weight lifting to help boost your testosterone levels, which has a positive impact on your semen levels.


Check your weight

How to increase semen volume? Control your weight. If you’re overweight or underweight, your hormone balance can be affected. Having too little testosterone or too much estrogen can have a negative impact on your sperm count. Try to maintain optimum weight by working out and eating a balanced diet. 


Lighten up

Are you stressed? Stress is bad for your sperm. This is especially so if you’ve been dealing with stress for a prolonged time. Stress interferes with the hormones responsible for sperm production. Try to lighten up and forget about your worries. Talk to someone about what you’re going through to help reduce your stress levels.


Limit your exposure to toxic chemicals and radiation

Radiation and toxic chemicals can damage sperm. If you work with toxic chemicals, you should make sure to wear protective clothing such as gloves and masks to reduce exposure. Avoid any areas where there is a possibility of radiation. Only go for medical procedures that involve radiation when you have no other option.


Get enough rest

Get a good night’s rest every day. This allows your body to rest and regenerate, which helps in increasing your sperm count. Sleep for at least 8 hours every day to improve your sperm volume.


Get off the bicycle

Wondering how to increase semen volume? How about getting off the bicycle seat? Riding bicycles reduces sperm count. The bouncing, jostling and pressure from the seat interfere with sperm production. If you ride a bicycle to work or for leisure, you can switch to walking or taking the bus. This way, you will be able to increase your sperm count.


Know what to eat

  • Increase your intake of foods rich in vitamin C and antioxidants: Antioxidants and vitamin C can help increase sperm motility and lower defects in sperm. Make a point of eating an orange everyday. This will give you all the vitamin C you need for healthy sperm.

  • Take mineral zinc: Zinc helps increase sperm volume and testosterone levels in the body. You need about 11mg of zinc every day for optimum sperm volume. Chicken, oyster, beef, beans and walnuts are some of the foods that contain zinc.

  • Take amino acids in food or supplements: Amino acids are essential for increasing sperm count. You can find them in vegetables, fruits and meats. Amino acids also help keep sperm from clumping. The amino acids you need include L-Lysine (in cheese and dairy), L-Arginine (in nuts, eggs and sesame seeds) and L-Carnitine (in milk and red meat).

  • Try folic acid supplements: Folic acid is integral in increasing the volume of semen. You can find folic acid in cereals, legumes, orange juice and leafy greens.

  • Increase intake of vitamin D and calcium: Spending time in the sun will increase the amount of vitamin D in your body. You can also opt to take calcium and vitamin D supplements. Include skim milk, yoghurt and salmon in your diet to boost calcium intake. If you choose to spend time in the sun, make sure to put on some sunscreen.

  • Consume allicin: Allicin is an organosulfur compound derived from garlic. It helps improve sperm count and improves blood flow to the sexual organs. Add a clove of garlic to your smoothie every morning to keep your sperm in tiptop shape. This is how to increase sperm volume.

  • Try other sperm-healthy foods, like ginseng, goji berries, pumpkin seeds, asparagus, walnuts, bananas, etc.


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