Updated: March 29, Reader-Approved References. You can increase your sperm volume by making simple dietary and lifestyle changes. Try a variety of methods to see which ones work best for you. Eat foods with a lot of vitamin C, and try to eat micrograms of folic acid a day. Once your diet is in check, avoid lifestyle habits that lower sperm volume, like smoking and not getting 8 hours of sleep every night.
Together, they cited information from 17 references. It also received 20 testimonials from readers, earning it our reader-approved status. Learn more Explore this Article Changes in Diet. Changes in Lifestyle. Related Articles. Article Summary. Method 1 of Modify your diet. The right changes in the things you eat can lead to more, as well as healthier, sperm.
Don't underestimate this step. Saturated fats decrease sperm volume while healthy fats can help increase it. National Institutes of Health Go to source Eat many vegetables and whole grains, and buy organic foods when possible. Drink plenty of water. Anything that is beneficial to your overall health is also beneficial to your little mini-me's. Increase your intake of foods rich in vitamin C and antioxidants. These nutrients can lower sperm defects and increase sperm motility. It is as easy as including an orange for dessert!
A single 8-ounce ml glass of fresh orange juice contains about milligrams of vitamin C — a full day's supply. Take in plenty of mineral zinc. It's associated with increased semen volume, sperm count, and testosterone levels. Take in amino acids, as supplements or in food. Amino acids, traces of which can be found in meats, fruits, and vegetables, are believed to increase sperm count and keep the sperm from clumping.
National Institutes of Health Go to source and cheeses. Try supplementing your diet with folic acid. Folic acid Vitamin B9 may contribute to an increase for semen. National Institutes of Health Go to source The micrograms daily are found in cereals, green leafy vegetables, legumes, and orange juice.
Increase your daily amounts of calcium and vitamin D. You can take supplements of both, or spend significant time in the sun so your body can synthesize vitamin D,  X Research source and eat plenty of yogurt, skim milk, and salmon to boost your calcium intake.
If you do spend more time in the sun, be sure to lather up with some sunscreen to prevent damage from harmful rays and possible melanoma. Consume allicin, which comes from garlic. Allicin, an organosulfur compound, increases sperm volume by optimizing blood flow to your sexual organs, creating millions of happier sperm. Find new and interesting dishes to add to your garlic repertoire, or add a clove or two of raw garlic to your vegetable smoothie in the morning. Note that the link between allicin and increased sperm volume is primarily based on animal studies, rather than human studies.
Eat more of the following sperm-healthy foods. If you want your sperm to be brimming with healthy little apples of your eye, consider incorporating more of the following foods  X Research source into your diet: Goji berries antioxidants Ginseng Pumpkin seeds omega-3 fatty acids Walnuts omega-3 fatty acids Asparagus vitamin C Bananas vitamin B. Method 2 of Clean up your lifestyle.
Certain lifestyle habits, which stress your body and immune system, will lead to a lower sperm count. If you are trying to make a baby, it's best to refrain from smoking, drugs except prescription drugs — check with your doctor on this one , and alcohol in moderation. Drop your drawers. Not literally, but make sure your testicles are not jammed up against your body. Heat will kill the little guys, so switch to boxers and give them some breathing room. If there's a reason that men are born with testicles on the outside of their body, it's for them to stay nice and cool.
Get off the bicycle. Bicycle seats are notorious for reducing sperm count,  X Research source and if you think about it for a moment, you will realize why. The pressure, the jostling, the bouncing — none of these are what sperm enjoy. Switch to the car or the bus while you're in sperm production mode, and your workers will respond with higher production. Get out of the hot tub. Yes, it's conducive to the right mood, but while you're making moony eyes, they're succumbing to heatstroke. Leave the tubbing for relaxation afterwards.
Lighten up. Stress kills, and while you may be able to handle it for a while, your sperm is not nearly so rugged. Stress can interfere with the hormones needed to assist in sperm production. Given any kind of emotional or physical abuse, and they'll wriggle off to that great scrotum in the sky, never to return. Keep your weight in check. Being too large — or too small — can affect hormonal balance. Too much estrogen or too little testosterone will have a negative impact on your sperm count.
So hit the gym before you hit the sack, and find new and interesting ways to keep yourself motivated, so you don't give up on your weight loss mission before it starts. Knock off the steroids. While they may help you bulk up your muscles, your un-muscular testicles will shrink.
Regardless of sperm count issues, who wants that? Anabolic steroids are harmful to your overall health. Get your rest. Your body does most of the good production work while you sleep — and that includes sperm production. Get a full 8 hours of sleep every night when you're working on upping your sperm count Try PC muscle exercises. PC muscle exercises are used by men not only to last longer, but also to increase the volume of their sperm. There are a lot of PC muscle exercises that you can do to both satisfy your partner and give your progeny the best shot at success.
Stay away from lubricants during sex. Lubricants, while helpful for the process, may be harmful for the results. That's because lubricants, including saliva, lotions, and jellies, can interfere with sperm movement. National Institutes of Health Go to source If you need to, try using vegetable oil, peanut oil, or a lubricant such as PreSeed, which may not harm your sperm.
Limit your exposure to toxic chemicals and radiation. Toxic chemicals and radiation can cause permanent damage to sperm. If you regularly work with toxic chemicals, be sure to wear protective covering gloves, masks, etc. Avoid areas that you know produce too much of radiation, and only opt for medical procedures involving radiation if necessary. Take note. All the above advice will not only help you increase the quantity of sperm, it will also improve the quality. Keep them healthy, active, and ready for the journey to come, and with any luck, one of them will reward you by becoming a baby!
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