How to Increase Semen Volume: 6 Tips for Better Ejaculation

If you notice that you have been ejaculating less fluid than usual, it could mean your semen volume is lower. Typically, men ejaculate between 1.5 ml and 5 ml of semen. Having a lesser volume of climax than that is not unusual, and you might experience it at some point in your life, especially when you get older. It can occur for simple reasons, such as stress, dehydration, lack of sleep, or an unhealthy diet.

The good news is that managing it isn’t hard if you consistently follow a healthy routine. Drinking plenty of water, eating nutrient-rich foods, and getting enough rest can all support healthy semen production. And if the cause is medical, like Retrograde Ejaculation, that is when semen flows into your bladder instead of coming out through the penis, it’s best to seek medical advice for proper treatment. 

In this guide, you will learn about some healthy routine tips to incorporate into your life and increase semen volume and overall reproductive health. 

Tip 1: Take short breaks from ejaculation

Giving your body some time between ejaculations can naturally help boost semen volume. When you go a few days without ejaculating, your reproductive system has the chance to build up more semen, resulting in a higher output the next time. 

Here’s what you should do: 

• You should wait 2–3 days between ejaculations. This gives your body enough time to rebuild semen volume without affecting your sperm quality.
• Avoid excessive masturbation or sexual activity. If you ejaculate too often, your semen output can temporarily decrease. Try to give your body time to recover.
• Keep track of your climax pattern. Pay attention to when your semen volume seems highest and adjust your ejaculation frequency based on what works best for you.

Tip 2: Try edging

Edging is a masturbation technique that involves bringing yourself close to orgasm and then stopping right before ejaculation. This practice allows more sexual arousal to build up, which can lead to stronger orgasms and a larger amount of semen released. 

Here’s how you can practice edging effectively:

• Start slowly: During sexual activity or masturbation, stop stimulation just before you feel like you’re about to climax.
• Pause: Wait for the urge to ejaculate to lessen before starting again.
• Repeat the process: You can do this two or three times before allowing yourself to finish.

Tip 3: Try strengthening your pelvic floor muscles

When your pelvic floor muscles (which sit at the base of your pelvis) are weak, the contractions that push semen out during orgasm may not be strong enough, leading to lower semen volume. You can strengthen these muscles through simple pelvic floor exercises that help improve control and semen release.

Here’s how you can do it:

• First, you need to find the pelvic floor muscles. For that, try stopping urination midstream or tightening the muscles that prevent passing gas. These are the muscles you’ll exercise.
• Squeeze those muscles for 3–5 seconds, then release them slowly. You can perform this while sitting, standing, or even in a kneeling position.
• Do 10–15 repetitions per session, at least twice a day.

Over time, you’ll notice stronger control, better ejaculation, and improved sexual performance.

Tip 4: Stick to a healthy diet

When you eat a balanced, nutrient-rich mix of foods, your body produces more semen, improves sperm quality, and keeps your hormones in balance. Eating smart also naturally boosts your energy, blood flow, and overall well-being, including fertility.

Here’s what you can incorporate for a healthy diet:

• Eat foods rich in zinc and selenium. These include eggs, nuts, seeds, and seafood. They help to improve sperm production and semen volume.
• Add antioxidant-rich fruits and vegetables to your diet. You can incorporate berries, oranges, spinach, and tomatoes. They help protect sperm from damage caused by any harmful elements, thereby supporting fertility.
• Choose whole grains and lean proteins. Foods like brown rice, oats, chicken, and fish help support hormone balance and steady energy levels.

Tip 5: Make changes in your lifestyle

If you often skip workouts, don’t drink enough water, or have habits like smoking or drinking, it can affect your semen quality over time. Changing these habits can help you boost semen production, improve sperm quality, and support your overall sexual health.

Here’s how you can do it:

• Stay well-hydrated: You should drink at least 3–4 liters of water every day to support healthy semen production.
• Exercise regularly: You must stay active, but avoid excessive cycling as it can negatively affect semen production.
• Manage stress: Practice yoga, meditation, and deep breathing to find a peaceful state of mind.
• Sleep well: Always aim for 7–8 hours of quality sleep to support hormone production and maintain optimal energy levels.
• Quit smoking: Smoking damages sperm and lowers semen volume, so cutting back or quitting helps significantly.
• Limit alcohol: Maintain a low alcohol intake, perhaps a beer or two occasionally, to support a healthy sperm count and hormone balance.
• Avoid heat exposure: Steer clear of hot showers and tight underwear to protect your testicles.

Tip 6: Try herbal supplements

Many natural boosters, like Ashwagandha, work by enhancing testosterone levels, improving blood flow, thereby supporting your body’s semen production process. While they don’t give instant results, consistent use can make a real difference over time. 

You can take the following supplements to increase semen volume:

• Ashwagandha: You can use this to naturally boost your testosterone levels, enhance sperm quality, and increase semen volume by reducing stress and balancing your hormones.
• Maca root: This helps you enhance semen volume, boost your libido, and improve stamina by supporting healthy blood flow and energy levels.
• Fenugreek: You can take it to support testosterone production, improve sperm motility, and naturally increase semen output.
• L-Arginine: This helps you improve blood flow to your reproductive organs, which can lead to stronger erections and higher semen volume.
• Shilajit: This powerful mineral-rich supplement helps you boost testosterone, improve sperm count, and increase semen volume while supporting overall vitality.
• Gokshura (Tribulus terrestris): You can use this herb to enhance libido, improve sperm production, and strengthen ejaculation by supporting natural testosterone levels.

You should avoid self-medicating or guessing the dosage of these supplements, as it can lead to unwanted side effects like digestive issues. Always let a healthcare professional determine the proper dosage and duration for safe and effective results.