The world of porn is full of men who seem to ejaculate liters of semen every time they orgasm. In truth, the World Health Organization reference range for normal semen volume is just 1.5-7.6 milliliters.

On average, however, most men produce only around 4 mL of semen per ejaculate. Nevertheless, you should still pay attention to your semen volume, considering that it’s an important marker of sperm health. Here’s how you can increase your load and improve your fertility.

Your Diet Is Important

A lot of men resort to various supplements just to enhance their sperm count. But sometimes they forget that what they eat also plays an important role. Your diet can influence whether you’ll be able to produce a healthy amount of sperm.

For instance, several studies have validated the relationship between zinc deficiency and male infertility, as well as low testosterone levels. Zinc simply plays too many roles in spermatogenesis and in keeping your sperm healthy and functional.

While your spermatozoa are developing, for example, you need sufficient amounts of zinc because it’s needed for when your sperm cells acquire their tails. However, the human body can’t store zinc, which is why you need to replenish it daily.

sperm sample

This is why men with fertility concerns are often advised to increase their intake of zinc. And you can do so by eating more of zinc-rich foods such as oysters and shellfish. You can also get zinc from beef, chicken, and beans. Or you can simply take zinc supplements.

Aside from zinc, you also need other nutrients like folic acid and vitamins D, A, C, and E in order for you to produce healthy sperm. Vitamins A, C, and E act as antioxidants in your semen, which means they protect your spermatozoa and keep them healthy enough so that they can swim well towards the egg cell.

On the one hand, there are also foods that you need to avoid if you want to keep your sperm count and semen volume high. Processed foods rich in saturated fats can cause your semen volume to decline, so you may want to cut down on junk foods, baked goods, and fast food.

Lifestyle Changes Can Help

When it comes to improving your fertility, making lifestyle changes is crucial. Regular exercise not only allows you to improve your overall health, but it can also enhance your reproductive potential.

This means that if you haven’t been exercising regularly in the past, you should make the effort to hit the gym more regularly this time. Working out regularly is an excellent way to raise your testosterone levels. And as you may already know, testosterone is important not only for your sexual function but also for sperm production.

To put it simply, testosterone helps nourish and support your developing spermatozoa. Inside your testicles, cells called Sertoli cells provide the environment where your germ cells develop and mature into healthy and viable sperm cells.

Most of the functions that your Sertoli cells need to do in order to support this maturation process require testosterone. This is why men with very low testosterone levels often suffer from a low sperm count and impaired fertility.

Aside from exercising regularly, you also should find ways to relieve stress. There are two major ways by which stress can affect your sperm count, semen volume, and overall fertility. For one, it leads to high levels of cortisol which then results in reduced testosterone synthesis. Secondly, stress results in high concentrations of reactive oxygen species (ROS).

The problem with reactive oxygen species is that they can cause oxidative stress damage to your testicular cells and to your spermatozoa. In fact, research indicates that oxidative stress is one of the leading causes of male infertility.

Supplements for Increasing Your Semen Volume

Some men are wary of taking supplements, for fear that it’s just a waste of money. In truth, however, countless scientific studies have established the fact that there are certain herb-based supplements that can actually help increase your sperm count and semen volume, as well as improve your sperm motility, morphology, and reduce sperm DNA damage.

Tongkat Ali

One study on the benefits of Tongkat Ali on men with idiopathic infertility showed that supplementation with Tongkat Ali root extract helped increase average semen volume from 2.95 mL to 3.5 mL, as well as raise average sperm concentration from 10.59 million per mL to 17.53 million per mL.

tongkat ali supplement

Tongkat Ali is also known to enhance testosterone synthesis and improve testicular function, as well as help prolong erections. In addition, Tongkat Ali is rich in antioxidants, which is why it’s able to improve sperm motility and sperm morphology.

Tribulus Terrestris

Sometimes referred to as puncturevine, Tribulus Terrestris is another medicinal herb that is often used to treat male sexual performance issues and improve male fertility. The herb is also associated with various health benefits, thanks to its high antioxidant content.

Research on Tribulus Terrestris shows that the herb can help increase testosterone levels and improve sperm health. In particular, Tribulus Terrestris supplementation can lead to increased sperm motility, better sperm morphology, and increased sperm concentration.


Popularly used as a natural way to control diabetes and manage weight problems, fenugreek or Trigonella foenum-graecum also has positive effects on free testosterone levels, which explains why the herb is also often used as a libido-booster and fertility enhancer.


Withania somnifera, more commonly known as Ashwagandha, is considered an excellent herb for treating various fertility and sexual health problems. Similar to Tongkat Ali, Tribulus Terrestris, and fenugreek, Ashwagandha is also extremely rich in various antioxidants.

Ashwagandha has been shown to reduce cortisol levels and help improve the body’s stress-response mechanism. The herb is also scientifically known to increase sperm motility, improve sperm morphology, as well as raise sperm count and semen volume.


Technically a root vegetable, maca has been proven to help men with libido and erection problems. Studies also indicate that maca is beneficial for men with impaired fertility. Belonging to the same family as broccoli, maca is rich in various nutrients that can help you produce healthier sperm and increase your semen volume.

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