Do you want to increase your sperm production or volume? If you wish to improve the strength, volume or potency of your ejaculate, you’ve come to the right place. Safe methods to increase sperm production or volume include diet, exercise and a healthy lifestyle. We provide all the information you need from food and supplements to simple exercises and lifestyle changes you can implement.
Read on for the best tips to improve your ejaculation
Step 1: Increase your ejaculation quickly and easily
Drink plenty of fluids. The amount of ejaculate released during orgasm depends on the amount of fluid consumed. Ejaculate is mainly made up of water and acts as a lubricant for the sperm. The body needs two to three liters of water per day to function optimally.
Drinking more fluids should therefore increase the amount of ejaculated semen.
A few drinks after work and a few more before sex aren’t doing your sperm any favors. Alcohol dehydrates your body, which reduces semen volume and makes sperm feel like they’re in an abandoned water park. In addition to dehydration, alcohol also reduces sperm count and impairs sperm quality.
Avoid the heat. Your little ones are fragile, like a flower on the tundra. They are so sensitive that they wilt in extreme heat. It may help answer one of the burning questions from your childhood: Why are the testicles outside the body? The testicles are outside the body, not inside, because they need to stay below 37.0°C (98.6°F), the body temperature needed to regulate its temperature.
What does that mean in concrete terms? If you enjoy long car rides with heated seats, relaxing sauna or steam room visits, or even trips to your own hot tub, take a break. It’s not worth sacrificing your little cadets for it.
Avoid tight underwear. The ideal temperature for sperm is slightly below normal body temperature. Tight underwear increases the temperature in the scrotum, which reduces sperm count.
Avoid sitting with your legs crossed. This posture significantly affects the amount of semen. By pressing the scrotum against your warm body, you risk raising its temperature above normal. It is a clear warning sign.
Refrain from orgasms for a day or two. Your body produces semen at an incredible rate, averaging over 1,500 sperm per second. That’s about 130 to 200 million sperm per day.[6] However, you lose a significant amount of sperm with each orgasm. Try to wait a while to let your sperm production recover.
It is enough to abstain from orgasm for one or two days for the body to recover and replenish its sperm reserves. After one or two days, sperm age, just like depleted reserves.
Step 2: Increase ejaculate volume through diet and supplements
Take zinc with folic acid. Zinc is an essential mineral that plays a key role in various aspects of cellular metabolism. One study found that the combination of zinc and folic acid increased sperm count by 74% in men with fertility problems.
You may be wondering how much zinc and folic acid you should take daily. The recommended daily dose is 1 mg of folic acid and 15 mg of zinc sulfate.
Always remember to take zinc with folic acid. Taking either supplement alone had no significant effect on sperm count.
Stop drinking soda. Not only is soda high in high-fructose corn syrup, but it’s also bad for your liver and fertility. Compared to men who don’t drink soda, those who consumed more than a liter a day had 30% fewer sperm.
Try taking certain amino acids. Amino acids are the building blocks of proteins. These organic compounds are said to increase ejaculate volume when taken regularly. Researchers suspect that amino acids improve sperm quality because certain amino acids are found in high amounts in the heads of sperm. Look for the following amino acids to improve your ejaculation:
- L-arginine
- L-lysine
- L-carnitine
Try Epimedium. Legend has it that this herb got its name from a Chinese goat herder who observed increased arousal in his flock after the animals chewed on a specific type of Epimedium. But does this unusual herb really work? Epimedium is said to inhibit enzymes that block blood flow to the penis. Whether it actually helps with mild erectile dysfunction is still up for debate.
Eat plenty of fruits and vegetables. Sometimes a healthy diet is all you need. Fruits and vegetables are especially rich in antioxidants, which can improve sperm quality. They also contain many vitamins, especially vitamins C, E, and folic acid. Antioxidant-rich foods not only increase ejaculate volume but also contribute to your overall well-being and health. Antioxidant-rich foods include:
- Red beans
- Wild blueberries, cranberries and blackberries
- coconut water
- plum
- Apples (Red Delicious, Granny Smith, Gala)
- artichokes
Step 3: Increase ejaculate volume through lifestyle changes
Perform regular pelvic floor exercises. These exercises, also known as Kegel exercises (for the pubococcygeus muscle), serve many functions for both men and women, but are especially beneficial for men. In addition to promoting prostate health and preventing premature ejaculation, they are important for longer orgasms and a larger ejaculate volume.
Quit smoking if you haven’t already. If you need another compelling reason to quit, add this one: Smoking not only lowers your sperm count but can also lead to a higher rate of sperm defects.
Expectant fathers who smoke during conception may have an increased risk of health problems in their children. It is strongly recommended that the mother stay in a smoke-free environment both during and after conception.
Smoking marijuana is also strictly prohibited. Marijuana is known to lower both testosterone levels and sperm count.
Learn to manage stress. No matter how stressful your life is, try to accept that stress is fundamentally unhealthy. Stress hormones impair the testicles’ ability to produce testosterone, which is crucial for sperm production. In addition to a reduced sperm count, stress also has the following consequences:
- Acne and skin blemishes on the face
- Heart diseases such as angina pectoris and heart attack
- insomnia
Get plenty of exercise. There is compelling evidence that regular exercise increases sperm count. So lace up those soccer cleats, football boots, or tennis shoes and get back in shape.
Practice safer sex. Safer sex is the final key to your children growing from a small village to a Roman dynasty. Some sexually transmitted infections, such as gonorrhea and chlamydia, can lead to infertility if left untreated. Always use a condom. To be completely safe, enter into a monogamous relationship with someone you trust.
Questions and Answers from Experts
Q: Is it possible to increase ejaculation volume?
A: Absolutely! Adjustments to your diet, exercise, and certain lifestyle choices can make a big difference. For example, try eating foods rich in zinc, vitamin C, vitamin E, folic acid, amino acids, and healthy fatty acids. Also include leg stretches in your routine, as these improve blood flow to your reproductive organs. Yoga poses that involve back stretches (like the bow or cobra pose) can also be helpful.
Specialist: Michiko Takatani
Expert’s biography:
Michiko Takatani is a specialist in sexual health, yoga and tantra, and the founder of Solar Tantra School. With almost 20 years of experience, she specializes in combining Kundalini yoga and tantra. She is certified in Kundalini yoga by the Kundalini Research Institute. Her Solar Tantra School in New York has been awarded five stars.
