Diet influences your sperm volume. Consuming food with the right nutrient balance is essential for sperm making and fertility. Veggies and nuts with zinc, selenium, and vitamin C are great for producing sperm. Eating food with omega-3 fatty acids, like fatty fish, can help raise sperm motility and sperm count.
Let’s see how diet can boost your sperm volume!
Increase intake of zinc-rich foods
Oysters are one of the best sources of dietary zinc. But, other seafood sources such as crab, mussels, clams and shrimp can provide an adequate amount too. Plant sources include whole grains, legumes, and seeds like sesame and pumpkin.
The body doesn’t store zinc, so it’s important to get enough of it through food or supplements. Vitamin C and essential fatty acids help the body absorb zinc properly. Therefore, it’s a good idea to eat foods that are high in both of these components. For example, dark leafy veggies, citrus fruits, and fish oil supplements. Plus, foods high in zinc. That way, you’ll get the optimal benefits.
Increase intake of vitamin C-rich foods
Vitamin C has been connected to more sperm volume and better sperm quality. Sesame seeds, pumpkin seed, avocado, and oranges have Vitamin C and essential fatty acids. These help circulation in your body and give you energy for sexual intercourse. You can take supplements or add the mineral to your food. This can help the quality of your sperm cells.
Omega-3 fatty acids, from salmon, trout, and cold-water fish, can boost ejaculate as it promotes healthy blood flow. Protein-rich foods, like eggs, poultry, and beans, can increase semen volume. This is because seminiferous tubules, which make semen, contain more proteins than other parts of the testes.
Finally, drink lots of water. This will keep you hydrated and could increase sperm production by flushing out toxins that could block production in your body.
Increase intake of omega-3 fatty acids
Omega-3 fatty acids are essential for sperm production. They create hormones, like testosterone, that help make sperm. Get them from fish, nuts, seeds and vegetable oils.
High omega-3 foods are: salmon, mackerel, tuna, flaxseeds, chia seeds and canola oil. A Mediterranean diet with these fats can help sperm volume.
Antioxidants, like artichokes, pomegranates, walnuts, and apples, boost sperm health too.
Exercise can boost your sperm volume! Regular exercise can improve the sperm quality and overall health of a male. Weight lifting, aerobic exercises, and cardiovascular exercises are some of the types of exercises which can help improve fertility and increase sperm production. Let’s look at the different types of exercise that can help increase sperm production:
- Weight lifting
- Aerobic exercises
- Cardiovascular exercises
Incorporate regular cardio exercise
Cardio exercise has been known to boost sperm count and quality. Do regular aerobic and strength training for healthy sperm production. A minimum of 30 minutes exercise daily is essential for reproductive system health. Active blood flow in the testicles is important.
Great options to achieve optimal reproductive system functioning include:
Incorporate strength training
Strength training is essential for better health and fitness. It can increase sperm volume. Building muscle raises testosterone, resulting in higher sperm numbers and improved motility and morphology.
Include compound lifts such as squats and deadlifts in your routine. Push-ups, pull-ups, dips, planks and other bodyweight exercises are useful too. Machines for chest press and back rows, if available in the gym, should be incorporated.
Train with weights two to three times a week for optimal results.
Incorporate flexibility exercises
Flexibility exercises are important to increase sperm volume. Having enough rest and doing flexibility exercises can improve sperm production and benefit physical and mental health.
These exercises, like yoga, stretching, Pilates, and martial arts, help to lower stress levels, boost blood flow throughout the body, and increase natural testosterone. They also help to keep joints flexible for adequate mobility during sex. Doing these exercises can promote relaxation and reduce pain during sex, leading to greater ejaculation quantity.
It’s possible to boost your sperm volume naturally! Eating a balanced diet, getting enough sleep, lowering stress, quitting drugs and alcohol, and exercising are all lifestyle adjustments that can help. Plus, there are supplements and herbs that aid with semen production.
Let’s talk about the changes you can make to increase semen volume!
Reduce stress levels
High stress levels can decrease sperm production and make it harder for sperm to reach its destination. So, reducing stress can increase sperm volume. Research suggests activities such as yoga, deep breathing, mindfulness meditation, tai chi, and exercise can reduce stress. Additionally, herbal supplements can provide relief. Be sure to speak to your healthcare provider before taking these supplements for the right dose.
Other lifestyle modifications to improve fertility include:
- Avoiding tobacco and illicit drugs.
- Limiting exposure to toxins.
- Getting a healthy weight.
- Eating a balanced diet with vital vitamins and minerals.
- Getting enough sleep.
- Quality time with friends and family can also help with reducing stress levels!
Get adequate rest
Getting enough rest is essential to boost sperm volume. Quality sleep, 6-8 hours nonstop, helps your body focus on activities like sperm creating. Struggle sleeping? Avoid caffeine after dinner, limit alcohol intake, and muffle noise in the bedroom with white noise. Keeping cool and reducing stress through yoga or tai chi will help you relax into refreshing sleep.
Avoid smoking and excessive alcohol consumption
Smoking and drinking too much alcohol will reduce the volume and quality of your sperm. Cigarette smoke is known to harm sperm count, mobility, and shape. Plus, it causes genetic damage. Too much alcohol also affects the sperm’s appearance. Studies show that too much drinking leads to less sperm and more abnormal shapes.
To have more healthy sperm, avoid smoking and drink less.
Need to boost sperm volume fast? Supplements are the way to go! They provide key vitamins and minerals that can help you increase sperm count. Let’s see how they can help.
Consider taking a multivitamin
A multivitamin can help your health and fertility. It gives you vitamins and minerals necessary for reproductive care. If you want to boost sperm volume, pay attention to vitamin B12 and zinc. B12 helps the body make serotonin, which can raise sperm count and quality. Zinc affects testosterone, which impacts sperm production, motility, concentration, and volume. Talk to your doctor before taking high doses of any supplement.
Consider taking a zinc supplement
Zinc is an important mineral for our health. It could help with fertility issues, like a higher sperm count and better quality. It’s linked to a lack of zinc if sperm count and motility are low. Studies say that zinc supplementation boosts sperm count, motility and semen volume.(1)
We can get zinc from foods such as oysters, organ meats, beef, pork, spinach, oats and pumpkin seeds. Or, take a supplement (15-30 mg daily). L-carnitine is another nutrient to think about. It’s an amino acid that produces energy and improves sperm motility. The allowance is 550 mg daily, but talk to your doctor first.
Consider taking an omega-3 supplement
Omega-3 fatty acids are key for sperm health. Research shows that they can even boost sperm volume. You can find Omega-3s in many foods, like fish, nuts, flaxseed oil, and walnuts. Dietary supplements, like fish oil or krill oil, are also an option.
Studies have shown that when men take omega-3s daily for two to three months, their sperm motility improves, as well as their sperm quality. However, these studies only included men with reproductive issues; not healthy men with normal sperm levels. Before taking any supplements, make sure to chat with your doctor. They may interfere with any medications you are taking.
Increasing your sperm volume? Meds prescribed by your doctor can help. But, it takes time for results. Some opt for supplements. But, this is not reliable and may have side effects.
Let’s explore other medical treatments that could help:
Talk to your doctor about hormone therapy
Hormone therapy is an option to raise sperm volume. Treatments often focus on testosterone, which can raise libido and count. Your doctor might suggest other treatments like vitamins, supplements, adjusting meds, and monitoring lifestyle factors like stress or smoking. They might also refer you to a specialist.
Be sure to talk to your doc about any hormone therapy. Ask about side effects and risks. Together, you and your doctor can create a treatment plan that fits your needs to increase sperm volume.
Talk to your doctor about medications
If your doctor thinks the low sperm volume is due to a medical condition, they may suggest medications. These could be ones to treat specific conditions, like gonorrhea or STDs.
Clomiphene and Tamoxifen are oral meds that can boost the production of hormones in males. Hormones are important for sperm and testicle size. Testosterone replacement drugs, either injections or topical solutions, can also help.
Your doctor may also recommend vitamins, minerals, and herbal supplements. These can help increase low sperm volume by supporting overall health. Zinc is a must for reproductive health. It helps make healthy sperm and keeps them mobile. Vitamin C combats free radicals found in semen and helps with male infertility.
Talk to your doctor about surgery
Surgery can sometimes be an option to increase sperm volume. Ask your doctor if this is feasible for you. There are various types of surgery for male infertility. These include:
- Testicular embryo recovery
A vasectomy is permanent contraception, while vasovasostomy repairs blockages. Varicocelectomy and testicular embryo recovery help with motility and quantity. ICSI is when healthy sperm is injected into eggs during IVF.
Consult your doctor before deciding on a surgery as there can be risks and side effects. They can help you make the best decision for improving fertility and getting pregnant faster.
Frequently Asked Questions
1. What are the natural ways to increase sperm volume?
2. Can certain foods affect sperm volume?
3. Are there any supplements that can help increase sperm volume?
4. How long does it take to see results?
5. Are there any lifestyle changes that can help increase sperm volume?
6. When should I see a doctor about low sperm volume?