Let’s start with the simplest win: stay hydrated. This isn’t just a generic wellness tip—it directly impacts semen volume, and the science is straightforward (but we’ve got a fun twist for you). Dehydration thickens bodily fluids, and that includes the seminal fluid that makes up ~90% of semen (quick breakdown: semen = sperm + supportive fluids; seminal fluid = the liquid that nourishes sperm, minus the sperm itself). Skip the dehydration slump, and you’ll likely notice a measurable difference in volume—way easier than swearing off release entirely (though that’s an option, too).

Here’s the quick science (with another fun tidbit): the more frequently you ejaculate, the smaller your “loads” will be. That’s totally normal, and there’s zero shame in it—unless a bigger finish is what you’re after. If that’s the case, spacing out ejaculations (even just 24–48 hours) gives your body time to replenish seminal fluid stores. And for the curious: the average adult male produces about 1.5–5 milliliters of semen per ejaculation (that’s roughly a teaspoon). Want to hit the higher end? Hydration + spacing = your secret weapon.

Unsurprisingly, a nutrient-dense diet is another game-changer—especially when it comes to zinc. Zinc is non-negotiable for male reproductive health: it fuels sperm production (spermatogenesis), regulates testosterone, and supports overall semen quality (not just volume). The RDA (Recommended Dietary Allowance) for adult men is 11mg of zinc daily, and hitting that mark is easier than you think with these food sources—plus, we’ve got a throwback fun fact for you:

For meat/fish eaters: Oysters (obviously), beef (3oz of sirloin = 4.8mg zinc), lamb, pork, chicken/turkey, shellfish (shrimp, crab), eggs, and dairy (Greek yogurt, cheddar cheese—1oz = 1.2mg zinc).

For plant-based eaters: Pumpkin seeds (1oz = 2.2mg zinc—sprinkle them on oatmeal or salads!), hemp seeds, sesame seeds, chia seeds, nuts (cashews, almonds), legumes (chickpeas, lentils), whole grains (quinoa, brown rice), tofu/tempeh, mushrooms, and spinach.

You might be asking: “Can I just take a pill to up the volume?” We checked in with a midwife from the Inland Empire to get her take, and her answer was straightforward (and sassy): “Zinc. Zinc is sexy! A little goes a long way.”

Zinc supplements are a great add-on to a balanced diet, but there are also specialized supplements formulated specifically to boost semen volume—especially helpful if you’re older (a natural decline in volume is common as men age, starting in your 40s, and that’s totally okay!). The catch? Not all supplements on the market are safe or effective, so stick to doctor-endorsed options. Case in point: two board-certified urologists and men’s sexual medicine experts—Dr. Brian Steixner and Dr. Joshua Gonzales—both trust high-quality, natural supplements for this exact reason.

Our recommended semen volume supplements check all the boxes for safety and efficacy:

• Organic, doctor-formulated ingredients (vegan-friendly, made in the USA, and third-party tested—no sketchy additives or unlabeled fillers here).
• Discreet delivery (no awkward labels like “Male Enhancement” on the package—win for privacy, whether you’re living with roommates or just value discretion).
• Key ingredients that target volume and quality (with extra fun context):
  • Zinc: The star we already know and love—critical for sperm count and motility (how well sperm move).
  • L-Arginine: As we said, boosts blood flow to the prostate and testes (the factories for seminal fluid).
  • Bromelain & Fructose: Bromelain (the enzyme in pineapple) is famous for improving semen taste (yes, that’s a real thing—studies show sweet, fruity diets make semen taste milder, while coffee, garlic, or processed foods make it more bitter). Fructose is sperm’s main energy source—think of it as fuel for little swimmers.
  • Pygeum Africanum & Lecithin: Pygeum (extracted from African plum bark) has been used for centuries to support prostate health (a healthy prostate = healthy semen production), and lecithin (a fatty acid found in eggs and soy) thickens semen and boosts sperm motility. Fun fact: Lecithin is also used in baking to keep cookies soft—who knew it had double duty?

Let’s circle back to the basics: there is nothing wrong with low semen volume. Feeling comfortable in and connected to your body is a gift, and we’re all beautifully unique—there’s no “normal” when it comes to this stuff. The average ejaculation volume varies wildly (1.5–5mL, remember?), and what matters most is how you feel, not some arbitrary number.

That said, there’s also zero harm in choosing to boost your load if it sounds fun! Experimenting, tracking differences (yes, it’s okay to be curious!), and exploring what feels good for you and your partner is all part of the journey. And if you’re curious about velocity (how fast semen is ejaculated)—we’ve got a quick tip (and another fun fact) for that, too:

At the end of the day, it’s all about what feels good for you. Whether you’re team “less is more” or “go big,” the goal is to feel confident and happy in your body—and if boosting your volume adds a little extra joy (or just a fun conversation starter) to your life? Even better. No pressure, no shame—just curiosity and fun.