How to Increase Ejaculate Volume: Ultimate Fertility Guide

Anabolic Health follows strict standards of editorial integrity to help you make health choices  with confidence. Some of the products we feature are from our partners. Here’s how we make money.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

We all know that guys tend to get obsessed about size. No matter if it's about our muscle mass, how tall we are, our date’s big boobs or the size of our dicks, we probably care more about it than our female counterparts. The same applies to how to increase semen volume, as we're going to explore in this article. Size matters, or at least for our ego.

Now, is size the end all be all?

Far from it. And you’re probably making a bigger deal about it than you should be. However, in terms of size where you can actually do something about it and improve it, now that’s something worth investing time and energy in.

The size of your ejaculation loads might just be one way for you to fuel those pornstar fantasies (Peter North wannabe?), but it is also intimately connected to your fertility and manliness. The more you have = the more you have to give.

It might not impress all women but no matter what; a large output is always better than a tiny one that might leave you looking impotent in front of your partner.

Not to mention that some girls get off on the idea of big loads, or that your time with her actually feels so awesome that it can be clearly seen when you orgasm.

Women love confirmation, after all. This is why they spend hours dressing up and doing their makeup before they see you, same as you spend hours in the gym to look good for her.

A virile man is a healthy man, and healthy is a turn-on for both sexes. 

It's not an evolutionary accident that the majority of people get turned off by obesity. It's just nature's way of making sure that you pick a suitable, healthy, and fertile partner for the reproduction of your species.

In other words, how much lead you have in that pencil dictates your overall health and fertility. Or, as Traditional Chinese Medicine calls it, your Jing (life force). Or as we like to call it here at Anabolic Health, your power for fucking! 😉

Now how do we go about increasing semen volume?

Improve Fertility = Improve Semen Volume and Quality (D’oh!)

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

So, If you want to increase the number of bullets you have to shoot, start with the gun!

This article is an ultimate guide of sorts, and we will go through everything that affects fertility and to direct and indirect ways to build more semen.

But first off, let’s get into the nitty-gritty about male fertility.


​What Is Normal Semen Amount and Consistency?

A normal semen volume amount is 2 to 5 mL, which is about 0.5 to 1 teaspoon. If you’re outputting anything less than this then we would consider this article essential reading for you. Something is off, and you should aim to find out what and why!

While increased volume is the goal, a watery or very liquid semen consistency is not something we want. You want to shoot ropes, meaning a load that's sticky and holds together.

​A sticky consistency is a good marker for fertility and healthy sperm volume since it is the actual amount of sperm in your semen that makes it sticky.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

​So What Is Semen Actually?

Yes, news flash: sperm, and semen is not the same thing. This is something the media often get wrong.

Semen (seminal fluid) is the liquid carrier for your sperms that helps them swim and reach their goal—to fertilize the egg leading to pregnancy. Having a consistency that's too watery makes your guys have to work extra (imagine swimming across the ocean rather than the pool, you get the idea).

In other words, increased fertility does not just increase semen volume; it will increase sperm volume as well since they both rely on each other.

The average sperm count in semen is about 5%. Thicker and stickier semen often has higher amounts, which is a sign that your loads are healthy.

Semen contains a lot of micronutrients—over 50 different compounds!—and all are good nutrients for the body.

woman swallow

The act of swallowing for women is a healthy thing, and these nutrients can also be absorbed through vaginal as well as anal intercourse. Just make sure you show her all the research, and not only talk about your dirty sexual fantasies 😉

Healthy semen also has an antibacterial effect which makes both of you cleaner down there after having sex, funny enough.

Here are some examples of micronutrients that semen contains:

  • ​Fructose
  • ​Sodium
  • ​Potassium
  • Vitamin C
  • Lactic Acid
  • Uric Acid
  • Nitrogen

​Why Improve It?

While you might still be young and virile or not have any fertility problems whatsoever, learning the ways to improve your performance and health should be a goal to always strive for. The more we can increase seminal fluid the better. Nobody wants to shoot blanks.

Today, we live in a society that only seeks out quick fixes rather than long-term improvements or prevention.

It's this narrow thinking that will end up having you thank viagra for sustaining your sorry existence in old age, rather than being a highly functioning man that’s able to have sex with any girl no matter his mileage.

superior man

Age-related impotence is a myth and an abomination of the modern lifestyle. Men need to rise and take responsibility for their health or perish; it’s as simple as that.

The drive to improve and surpass yourself is what separates the winners from the losers, both in love as well as in war.

Increasing semen volume is just another tool in the toolbox for improving your chances at the evolutionary dice roll. You want to be an impressive specimen, not merely a healthy man, to impress the ladies.

​What Affects Semen?

There is a ton of stuff that affects semen volume and fertility, and before we get into the practical details on what to consume and what to do to increase them, let’s work out the theory first, so you got a grasp of what is happening.

The thing with male health is that once you understand the core concepts of how your body works, it is straightforward to figure out how to improve it when you have a problem.

Lucky for us guys we are easier to figure out than women, since if we cannot get it up or there is no semen when we orgasm, then it is pretty apparent you have a health problem on your hands.

Erectile quality is such a core marker for overall health in men (for example, poor erectile function is linked to cardiovascular disease, one of the top killers out there) that it's no surprise that the majority of older men experience erectile dysfunction to different degrees when their chronic health problems start to pile up.

erectile dysfunction

​The T/E Ratio and Sperm Production

One of the things we talk about the most here at Anabolic Health is the testosterone to estrogen ratio, aka "T/E" ratio.

This is one of the most misunderstood aspects of low testosterone since the problem often isn't exactly in your actual levels of testosterone. Instead, it may be the levels of your other hormones such as estrogen that are preventing your testosterone from working as it should and reaching normal blood levels.

Estrogen is made from testosterone through the aromatase enzyme. In other words, if you have low testosterone, it's very likely you're just converting a lot of it into estrogen.

The reason men experience symptoms such as mood swings, low sperm count, hot flashes, erectile dysfunction and gyno (gynecomastia, man boobs), is because their testosterone to estrogen (T/E) ratio is messed up.

Balancing this ratio often corrects all symptoms and, given enough time, testosterone levels will climb up to their normal range again.

So, for maintaining a high degree of semen and sperm production, as well as fertility, normalizing estrogen levels is crucial. Excess estrogen is bad but having it too low isn't good either as it's required in small amounts for libido and fertility.

A good ratio to shoot for is 30:1 (Total Testosterone to Estradiol, E2), but most men with issues today often have their ratio closer to the 10:1 area.

An abnormal ratio of <10 has been associated with decreased semen volume and quality. Correcting the ratio using aromatase inhibitors was shown to reverse the problem and restore normal semen parameters.

Excess estrogen isn't a complicated problem to solve as there are plenty of ways to treat it. For example, you can include natural aromatase inhibitors in your diet, minimizing your consumption of xenoestrogens and phytoestrogens, or even resorting to stronger estrogen blocking supplements if your issues are nasty—such as when you have gyno.

In the case of gyno, prolonged estrogen dominance (often in combination with TRT), or when you're not responding to natural treatment, you should talk to your doctor about other options. For example, you could try pharmaceutical aromatase inhibitors such as anastrozole. Studies have reported that it has good potential for treating infertility.

However, make sure you only use pharmaceuticals under the supervision of your doctor since it's possible to overdose and drive your estrogen too low instead.

A good way to keep track of it all is by doing a blood test:

For lab tests we highly recommend using MyLabFax as they offer very competitive pricing and a wide array of packages as well as single metric tests.

It's as easy as:

  • check
    Order the test online.
  • check
    Head to your closest local lab for the test.
  • check
    Results will be available to view online in 3-4 days.

When it comes to fertility, you want to increase sperm count and reduce excess estrogen. There is one micronutrient that can help with this. Every man should make sure they are getting enough of it daily. Gentlemen, meet Vitamin E.

Vitamin E softgels

​Vitamin E: The Fertility Nutrient

If you were to bring only one supplement with you to a deserted island, Vitamin E would be a pretty good choice. However, if this deserted island was free of foods containing PUFAs (polyunsaturated fatty acids), then it's likely you might not even need it in the first place.

More and more research is pointing towards PUFAs being a problematic part of the modern diet. They can be found in vegetable oils, nuts, seeds and foods derived from animals that are raised eating mostly PUFAs (soy, grains, etc.).

PUFAs build up in tissues and gradually start oxidizing since they are less stable than their saturated counterparts. The latter include fatty acids like those you can find in animal foods like beef, butter, cream, milk, cheese but also palm oil, coconut oil, etc.

When PUFAs oxidize, they increase the oxidative stress in the cells and tissues. This gives rise to more free radicals that trigger inflammation in the body. It's from this inflammatory state that many chronic diseases later develop.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Inflammation increases circulating stress hormones in the body and speeds up aging. The stress hormone cortisol has a dualistic relationship with the androgen testosterone, where if one increases the other one decreases.

Stress and inflammation can result in low testosterone levels which eventually will make you infertile and impotent.

One of the ways in which vitamin E increases fertility is by protecting the body from oxidizing (rancid) PUFAs and preventing them from disrupting hormonal balance.

Vitamin E is also a potent aromatase inhibitor that lowers estrogen levels in the body.

Estrogen dominance (estrogen excess) in both men and women will cause infertility as well as a wide array of other potential problems such as chronic fatigue, inflammation, sexual dysfunction, hair loss, depression, and obesity.

All in all, vitamin E is something that most men can benefit from supplementing as we rarely get enough of it from the foods we eat. It’s one of our most frequently recommended supplements here at Anabolic Health.

200-400 IU daily of Vitamin E is a suitable maintenance dosage, but up to 1500 IU can be useful for treating certain conditions such as gyno, erectile dysfunction, and estrogen dominance. It can even help increase fertility in men who have done a varicocelectomy.

Make sure your vitamin E supplement is derived from natural sources and contains no soy oil (which is estrogenic), as well as includes a full spectrum of tocopherol isomers alpha, beta, gamma, and delta.

Supplementing with only a single type of tocopherols such as alpha will deplete the other isomers, causing more harm than good in the long run.

We recommend this one from Thorne since it ticks all our boxes:

fructose sperm

​Fructose: The Energy Source of Sperm

While fructose has been getting a bad reputation in the media because of the high fructose corn syrup content in popular sodas, natural unrefined fructose as found in fruits is very beneficial for the body. It's also the preferred carbohydrate source for sperm cells!

Fructose is a much more efficient fuel (especially for sperm) and is stored in large amounts in the liver where it also helps detox toxins. An example would be that fructose more than doubles the body’s ability to detox alcohol.

Semen contains about 11 mmol/L (200 mg/dl) of free fructose, and since glucose is the preferred fuel by bacteria, fructose avoids competition.

Also since fructose has a lower glycemic index than glucose, it provides long-lasting energy for sperm which can survive on the fructose content contained in semen for up to 3 days.

Good sources of fructose in the diet are tropical fruits and juices. In fact, eating more of them will increase the sweetness of your sperm, which can be seen as a useful fertility marker as well since it means that your sperm has adequate fuel to thrive.

Of course, the more semen you produce, the more fructose your body can benefit from for its production. We often recommend fruit as the primary carbohydrate source in any diet.

TRT testosterone injections sperm

TRT and Low Semen Volume

​​While TRT (testosterone replacement therapy) is prescribed as a treatment for impotent and aging males experiencing andropause (low testosterone), it is not a therapy that corrects the actual core problem.

​TRT treats merely the symptoms and has to be maintained for life for the benefits to persist.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Balancing hormone levels during TRT is hard work and, in our opinion, its impossible to get it 100% right.  

Hormone levels fluctuate on a daily basis according to challenges and needs, and there is no lab test or injectable in the world that can account for that.

What is even more upsetting is that men with low testosterone who are already experiencing issues with their testicles and sexual health can get even more problems from receiving testosterone injections. Why?

Injecting exogenous testosterone will make your body halt its own production of testosterone by shutting down the HPTA axis and reduce its output of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). This will eventually result in testicular atrophy (shrinkage) and bringing semen and sperm production to a halt.

While TRT might temporarily fix your low testosterone symptoms as long as you're injecting testosterone, the actual core problem becomes worse.

The only way to increase semen volume and restore fertility while on TRT is also to get HCG injections.

HCG (human chorionic gonadotropin) is a hormone produced during pregnancy in females. HCG can also be used to stimulate the production of testosterone in men because of its close resemblance to LH and FSH.

HCG enables TRT patients to maintain fertility but using HCG on its own can also restore testicular size, improve testosterone levels and increase semen volume in otherwise healthy men.

Be careful though as large doses of HCG tend to spike estrogen and prolactin, so stick to small dosages (300-500 IU, 2-3 times per week).

In this way, HCG can also be used to succesfully treat low testosterone levels without having to resort to TRT.

However, from my personal experience, it's usually not worth the effort as there are better options out there that we will talk about later in this article.

All in all, HCG is a pretty hardcore therapy since it has to be injected subcutaneously or intramuscularly (best way). If you don’t have a severe fertility problem and are just looking to increase your already normal semen volume, then carry on as there are better options than HCG out there for you as well.

DHT: An Overlooked Part of Male Fertility

DHT (dihydrotestosterone) is the more potent androgen metabolite of testosterone which has been falsely blamed for hair loss and prostate problems.

In fact, DHT is one of the most important hormones for men and is a much better and safer candidate for hormone replacement therapy than traditional testosterone injections as part of TRT.

DHT levels won't directly influence the size of your loads, but indirectly they promote fertility by improving sexual function and balancing estrogen. DHT counter-balances estrogen and cannot be converted to it by the aromatase enzyme.

In studies, men with low DHT levels have often been shown to be unable to produce sufficient sperm and sometimes not even produce any sperm at all (azoospermic, low sperm count).

If you find yourself having very runny and watery ejaculation (low sperm levels, only semen) then getting your DHT levels checked might be a good idea.

One popular herb used for increasing semen volume is Pygeum. The problem with Pygeum is that it's a phytoestrogen and has this effect by inhibiting DHT and hence producing a more liquid ejaculation volume and often more precum.

This is not an effect we should strive for as by lowering DHT you will also decrease your fertility and sexual function.

To make things even worse, Pygeum is actually used by some women to increase breast size, so do yourself a favor and stay far away from it.

The same applies to other popular DHT blocking herbs such as Saw Palmetto, Fenugreek and Pumpkin Seeds, where the potential adverse effects on DHT just don't outweigh the benefits.

​​Prolactin tends to be a better marker for estrogenic activity in the body than testing estradiol (estrogen) by itself.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

High Prolactin: The Bane of Sperm

Prolactin levels peak after orgasm. That's the exact reason behind that fatigue you feel after ejaculation that prevents you from going for another round right away because of its inhibitory effect on dopamine (fatigue and lowered sex drive).

While this rise in prolactin is harmless and transitory (few hours tops, often less), it is easy to see how chronic masturbation multiple times a day can be harmful to your mental and physical well-being, keeping prolactin continually running high.

It is obvious then that prolactin is a hormone implicated in low testosterone and low libido. It's also one of the core drivers of gynecomastia.

prolactin sperm gyno

There are also pituitary tumors that can keep prolactin levels high so it might be good to check in with your doctor if your prolactin levels are running continuously high on your lab results.

Research has shown that high prolactin levels correlate with low semen volume, so restoring normal levels is key for fertility and increasing volume.

Everything that increases dopamine can help bring prolactin levels down as they share a dualistic relationship similar to testosterone and estrogen.

This is why cigarettes (nicotine) is so popular after sex since they boost levels of dopamine and essentially help restore prolactin levels directly.

While we never recommend you to pick up smoking, if you are not prone to addiction, nicotine gum might be interesting to experiment with post-sex if you struggle with high prolactin or a long refractory period after orgasm.

Also, Caffeine, Mucuna Pruriens (more on that herb later), Ginseng and Subultamine are other good supplements that increase dopamine.

watching porn

Porn: Don’t Drain Your Balls

​By far the easiest way to increase semen volume is by not ejaculating on a daily basis.

It’s not more complicated than skipping a day or two and save up on that semen for when it truly matters, such as for when you’re actually going to have sex (D’oh!). Orgasms is also more enjoyable and intense this way.

Chronic masturbation is not beneficial for men; there is a reason for the growing popularity of #Nofap (quitting porn related masturbation).

No matter how you twist or turn it you are depleting your body of vitamins, minerals and energy to restore the semen lost as well as chronically disrupting hormonal homeostasis. This is not something you want to do multiple times a day if you want to stay in great shape.

While masturbation is fine to do on a semi-regular basis, there are many benefits to be had from not overdoing it on the masturbation front, especially regarding porn.

Our brains have not developed to be able to handle a 100 naked women in 5 minutes, as in the case of high-speed internet porn.
During prehistoric times, you would have been happy to even get to sleep with a handful in your lifetime.

​Porn, similar to cigarettes, hijacks the dopamine reward pathway and can often spin out of control into more of an addiction than a harmless pleasure.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

​Further, it also makes men seek out female companions less since porn is so easy and only a click away.

Not to mention that porn twists and objectifies men's relationships with women, making it all about sex, which makes you unfit for any healthy relationship with a woman.

Porn essentially desensitizes you in the same way as repeated smoking increases your tolerance to nicotine and requires more cigarettes to experience pleasure. This is how porn-induced erectile dysfunction progresses.

The best way to go about masturbation is to stick to fantasies and make a schedule for masturbation that you always stick to, such as only once a week or once every 2-3 days.

If you really want to take it to the next level, then there is also a technique called Injaculation, which enables you to orgasm without ejaculation, not wasting any semen in the process.

semen sperm egg

Improving Semen Volume 101: The Practical Stuff

​Let’s get down to the ​specifics on how to go about increasing semen volume and fertility.

General Lifestyle Recommendations

Water/Salt Intake

​Overhydration is something we often see among the "health crowd,” caused mainly by the overconsumption of water and a lack of salt.

By drinking too much water, you can end up flushing all the salt and minerals out of your body which is similar to being dehydrated, triggering higher adrenaline levels and being easier susceptible to stress.

High salt intake is actually protective and helps reduce the intensity of the stress reaction. People who frequently experience cold hands and feet might benefit from consuming fewer fluids and more salt in their diet.

Not drinking enough though is equally bad as it will end up zapping your energy levels and lowering semen volume.

You need fluids to produce lubrication, not to mention that your body uses the water to help flush toxins from your body. If you do not drink enough, then these toxins can build up and will influence the taste of your semen as well as its volume.

Try to keep track of your fluid intake and experiment with different amounts of water to salt to find out when you feel the best.

An extra 1-2 liters of water on a day you know you will have sex is a good starting point.


​While there is nothing fundamentally bad about caffeine (it’s a fantastic metabolic booster), if your intake of it is high without an adequate intake of fluids and food, you might be dehydrating your body and starving it of energy (which equals running high on stress hormones).

Caffeine should be viewed as a booster, just make sure you have adequate fuel beforehand to support it (consume 1-3 liters of fluids daily and salt food according to taste, do not calorie restrict).

Also, for some men, a high caffeine intake might make your sperm slightly bitter tasting. Keep that in mind if the taste is of the essence.

It does not mean you have to quit consuming caffeine, but it might be beneficial to balance it with some pineapple. But more on that soon in our section on improving semen flavor.

alcohol and sperm semen volume

Alcohol, Marijuana & Cigarettes

​Oh boy, here we go again, about to scatter all your weekend plans. It’s sad but true; alcohol can contribute to more bitter tasting semen as well as lower your semen production and overall fertility when consumed in excess.

Both Alcohol and Marijuana are estrogenic (especially beer) and can contribute to lowered fertility and hormonal imbalances in men.

Alcohol also impairs liver function which if prolonged, is a sure recipe for hormonal disaster as it blocks the body’s ability to detoxify estrogens, making the levels build up over time.

The perfect example of what’s happening from excess alcohol consumption is the classic beer belly that is often accompanied by man boobs as well. As we said, a hormonal disaster...

Smoking cigarettes are correlated with reductions in ejaculate volume, fertility and sperm count, but this is mainly from the act of burning something and bringing that smoke into your lungs (carcinogenic and inflammatory). Never smoke anything if you care about your health.

Nicotine in itself though can be a pretty beneficial substance (if you never mind its addictive properties), since it is anti-estrogenic, lowers prolactin and boosts dopamine and hence also cognition.

Nicotine is probably one of the most beneficial substances out there for lowering the refractory period after sex, but it's not very good for sexual function before the act, since nicotine can be vasoconstrictive for a short period after consumption (bad for erections).


​Not wearing too tight underwear or pants in warm weather can also be beneficial for your little swimmers.  

You have to think back that same as all other creatures on this planet; we were created to live naked on this planet, it is only our evolving social norms that have developed a need for clothing.

Scrotum temperatures tend to run lower than the rest of the body since a colder temperature is beneficial for sperm production.

Research has clearly shown that cold temperatures increase sperm motility so whatever you do, don’t cook your balls!

sleep sperm semen


​It should be common sense that sleep is incredibly important for semen production and fertility.

In fact, testosterone, the primary sex hormone of men is produced during sleep, and if you lack it, you’ll be running low on testosterone too.

Aim for 7-8 hours per day and one of the best way to judge your hormonal health and sleep quality is if you're waking up with morning wood or not.

Time Between Ejaculations

​Like we previously discussed in the section about masturbation and porn, ejaculating only once every 2-3 days is probably the ideal scenario for ensuring maximum semen volume.

The body is capable of producing sperm at an incredible rate of 1500 per second, which translates to 130 million new sperm per day.

However, when you orgasm and ejaculate you lose a lot of this, so clearly just skipping a day or two will help you build up a much more significant load for when you eventually have sex.

Porn stars frequently save up by not ejaculating for a week or more to be able to add some serious volume to that "money shot."

improve semen taste woman

Improve Semen Taste

​For some women taste is important and will dictate if she will allow you to cum while she is performing oral sex on you or not. Lucky enough if your flavor is a problem, there are some easy dietary means to improve it.

Like we previously mentioned, fructose is key to infuse your semen with a sweet taste since fructose is stored as energy for the sperm in semen. So the emphasis should be on fruit in your diet, especially tropical ones.

Pineapple (Bromelain)

​Pineapples deserve special mention as they contain volatile aromatics called Bromelain that is extra effective at increasing the sweetness of semen and can even infuse it with a slight taste of pineapple. Bromelain also has other health benefits of its own and is frequently used by bodybuilders as a potent fat burner.


​While we previously told you to stay away from Fenugreek because of its DHT inhibiting properties, if you do not have a problem with your DHT levels or can monitor them, then Fenugreek might be interesting to try as it can make your semen taste like maple syrup. The mechanism by which it does this seem to be from an aromatic compound it contains called Sotoline, which also makes urine smell like maple syrup.


​Traditionally used as an aphrodisiac, vanilla not only increases sex drive but its aromatic flavors also transfer into your semen if consumed on a daily basis. Make sure you get the real vanilla bean in either whole or powder form as the synthetic vanillin available for use in baking does not work for improving semen flavor.

​Increase Semen Volume and Quality

The Pornstar Volume Diet

​​While not being an exact diet, below are our suggestion on what foods to focus on in your diet to increase semen volume.

​The number #1 thing for men to avoid dietary wise when increasing their semen volume are vegan diets.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

​Vegan diets utterly destroy sperm quality and fertility in men as clearly outlined in this study following vegetarians living in the Loma Linda blue zone (blue zone = famous for their longevity). It is now speculated that their longevity probably has nothing to do with their diet at all; instead, it's from living a life free of stress.

​Saturated fat from animal foods such as grass-fed beef, butter, cheese, and milk is important to include in the diet for healthy hormone levels.

We also like to emphasize eggs since they contain a wide array of micronutrients needed by the body as well as cholesterol which is a building block for testosterone.

Second, again focus on fruits as the primary carbohydrate source, remember what we said that sperm uses fructose for energy.

Tropical fruits are the best choices and juices are excellent too. Watermelon packs an extra punch in its L-Citrulline content which helps increase erectile hardness.

Vitamin E Foods

​Include lots of foods daily that are high in Vitamin E such as:

  • ​Avocado
  • ​Palm Oil
  • ​Sweet Potato
  • Olive Oil
  • Almonds
oyster sperm semen zinc


​Consume oysters as often as you can, preferably even on a daily basis. One easy way to consume them is to fry them and make an oyster omelet.

Oysters are the best natural source of Zinc which is a mild aromatase inhibitor and a mineral required for hormone and sperm production. Oysters also contain some rare amino acids that trigger hormone secretion in men.

Casanova, the famous 18th-century womanizer, is rumored to have been breakfasting on 50 oysters a day. Consume as often as possible, preferably daily.

Brazil Nuts

​Selenium is an often deficient mineral that is closely connected with fertility and testosterone levels.

It’s hard to reach the recommended amounts through following a conventional diet so what we usually recommend is consuming about 2-3 brazil nuts per day (matches the RDA for selenium) since they are one of natures foods highest in selenium.

Tim Ferriss popularized the use of brazil nuts to increase testosterone levels in his famous The New York Times Best​ Sellers book The 4-Hour Body. Consume daily 2-3 nuts.

White Button Mushrooms

​We are huge fans of mushrooms here at Anabolic Health, and white button mushrooms, in particular, are one of the best natural ways to decrease estrogen levels while also maintaining DHT levels. We have a whole article covering it more in detail over here. Consume daily 100g.

The Pornstar Volume Juice

​Juicing is a convenient and easy way to get all the nutrients in vegetables and fruits without the fiber. In fact, lower consumption of fiber correlates with higher testosterone levels.

The only time we recommend a high intake of fiber is to detoxify estrogen when it's really high. If you don’t have this problem, you’re better off minimizing fiber in your diet.

Here’s our recommended recipe for a daily juice (use a ​juicer and/or blender) to increase semen volume:

  • ​X sticks of Celery (as many as is palatable for you)
  • X slices Watermelon or Pineapple (or both. Watermelon for erection hardness, pineapple for semen flavor. Adjust amount for preferred flavor)
  • 1 teaspoon ground Vanilla Bean
  • 1/2 cup Red Palm Oil
  • 1 tablespoon Sunflower Lecithin


​Celery is commonly known as an aphrodisiac because it contains the potent male hormone called androsterone. In fact, Peter North the pornstar infamous for his huge loads credit much of it to consuming a whole bunch of celery sticks on a daily basis. Celery also contains Apigenin which is a mild aromatase inhibitor that decreases estrogen. Consume daily at least 3 sticks.

Red Palm Oil

​Palm fruit is one of natures best natural sources of Vitamin E complex and has lots of research to back its effectiveness. One example is its remarkable ability to reduce oxidative stress in sperm cells and preserve fertility. We will skip going into much more detail on it here as the following image below covers it all well (click to maximize). Consume daily 1/2 - 1 cup or take a supplement.

red palm oil research overview


​Lecithin is a substance contained in a wide array of foods and when consumed promotes survival of sperm by preserving the sperm membranes.

Many guys swear by its effectiveness for increasing semen volume, erections, and orgasm intensity. The mechanism by which it has this effect is by increasing concentrations of the neurotransmitter acetylcholine in the body, which strengthens the nervous system.

Make sure you buy the liquid lecithin made from sunflower (NON-GMO) and not the soy version as soy can have estrogenic side effects and defeats the purpose of using it in the first place. Consume 1 tablespoon daily.

The Pornstar Volume Supplement Stack

​Here is our recommended supplement stack to increase ejaculate volume. Obviously, if you get some of these nutrients from foods, then there is no need to supplement them as well.

While there are many different formulas advertised as semen volume pills on the market, best results are seen from buying these herbal supplements individually to make sure you get a high enough dose of each one:

  • ​Mucuna Pruriens (Velvet Bean)
  • ​Tongkat Ali
  • ​Maca
  • Zinc Picolinate
  • Sunflower Lecithin
  • Selenium (or brazil nuts)
  • Vitamin E (natural Tocopherols complex: Alpha, Beta, Gamma and Delta)

Mucuna Pruriens

Mucuna, aka Velvet Bean, is one of natures only natural sources of L-Dopa, the direct precursor to the neurotransmitter dopamine.

Boosting dopamine does a ton of interesting stuff for guys such as increases libido, testosterone, growth hormone and semen production.

In fact, Mucuna might just be one of the best natural supplements out there for fixing fertility issues in men, as outlined in this research study, as well as this one and here’s a quote:

"Treatment with M. pruriens regulates steroidogenesis and improves semen quality in infertile men."

Make sure you get a straight up powdered bean product of Mucuna and not the pure 90-99% L-Dopa extracts as the effects will not be as good. Regarding Mucuna an extract is not better than the regular powder (just consume the powder in larger amounts).

Tongkat Ali

​Probably the most popular male enhancement herb out there, Tongkat Ali (Eurycoma Longifolia) is excellent for improving sexual function and fixing issues such as erectile dysfunction, low libido, premature ejaculation, infertility and increasing overall energy levels.

Tongkat Ali works on many different issues since it is anti-estrogenic, as well as reduces cortisol (stress hormone) and free’s up more testosterone by displacing SHBG which allows testosterone to be more active in tissues.

The following study also showed positive human test results in increasing semen volume:

"The Tongkat Ali group showed higher scores in the overall Erectile Function domain in IIEF (P < 0.001), sexual libido (14% by week 12), SFA- with sperm motility at 44.4%, and semen volume at 18.2% at the end of treatment."

Concerning Tongkat Ali supplements, the market is saturated with fake products. You get what you pay for, and real Tongkat Ali tends to be somewhat expensive as it is a popular and very useful product.

Check out our more in-depth article on Tongkat Ali here.

We only recommend the following Tongkat Ali product that we have tested ourselves:


​Maca (Lepidium Meyenii) is a root vegetable from the Andes mountains, famous for it aphrodisiac properties in both men and women.

Maca root is a bit of a mystery since research has shown it to be effective at correcting sexual dysfunction, increasing libido as well as regulate mood without exerting any hormonal effect.

Traditionally Maca is used to treat fatigue, anemia, and infertility in both sexes. It is a clear favorite supplement for men since it seems to ramp up semen production quite a bit.

It is best consumed as a pure root powder added to smoothies or other drinks; it has an earthy taste which is easy to mask in beverages.
Skip the extracts and capsules as they most often don’t provide a lot of value for money and is frequently under dosed.

The powdered root comes it two different types, gelantized or raw. If you happen to be easily susceptible to digestive issues, then we recommend the gelantized version as it is more gentle on the stomach.

Zinc Picolinate

As previously mentioned when we talked about the zinc content in oysters, zinc is one of the most important micronutrients for male fertility.

Zinc Picolinate is merely a different type of supplemental zinc with a much higher bioavailable than other forms.

If you choose to supplement rather than get your zinc through foods, pick this type for best effects:


​We previously discussed selenium when we mentioned the selenium content in brazil nuts.

If you’re not a fan of nuts or trying to limit the PUFAs contained in nuts, a selenium supplement is highly recommended.

While adequate selenium is important, it is also equally important to not overdo it when it comes to supplementation as research has shown possible adverse side effects of overdosing.

200mcg a day is a suitable dosage to aim for and make sure you get it in a natural form or as a complex of different types of natural selenium:

The “Hardcore” Pornstar Volume Stack

​This is for the experienced that are not afraid to experiment with pharmaceuticals or bioidentical hormones.

Always make sure you keep track of your hormone levels by doing blood testing while using any of the following therapies alone or in combination:

  • HCG Injections (consult doctor about dosage, bloodwork required)
  • Clomid (consult doctor about dosage, bloodwork required)
  • ​Transdermal DHEA (5mg x1-3 times per day, applied to scrotum daily)
  • Transdermal Pregnenolone (5mg x1-3 times per day, applied to scrotum daily)


Clomid (Clomiphene Citrate) is a synthetic SERM (selective estrogen receptor modulator) drug that acts as an antiestrogen in the body by binding to the estrogen receptors in place of estrogen hormone, blocking them from exerting their effects.

Clomid is usually the first line of treatment that men with low testosterone receive from their doctors as it is easy to use and requires no injections in comparison to TRT.

The drug has research that backs its effects on increasing testosterone levels and also for improving semen volume as we quote from the following study:

"Clomiphene citrate administration resulted in a statistically significant increase in the mean semen volume at day 6 (p < 0.05), increase in the sperm density at day 74 (p < 0.05), and increase in the total sperm motility at day 6 (p < 0.05)."

While some guys see good results from Clomid, there are also many who don’t, and some even suffer side effects that make the drug challenging to use for them.

Usually what happens is that even though Clomid blocks estrogen hormone from exerting its effect in your body, it does this by binding to the receptors in a similar way to estrogen, just at a lower potency.

In other words, Clomid activate estrogen receptors too and can bring on estrogenic side effects in the same manner as estrogen hormone. This is often experienced in the form of mood swings and unpredictable effects on libido.

Keep in mind that most of the potential side effects can be significantly reduced by using a lower dosage then what is typically recommended, especially if you are only using Clomid to increase your semen volume.

Like always if you plan on using pharmaceuticals that can influence your hormonal levels, we highly recommend you to get periodic blood tests done at least every 2-3 months to keep track of your progress.

Transdermal DHEA/Pregnenolone

DHEA (Dehydroepiandrosterone) is a steroid hormone and serves as a building block for the body to produce sex hormones such as testosterone and estrogen.

Pregnenolone, is the master steroid hormone and similar to DHEA serves as a building block to every other steroid hormone in the body.

The main difference between DHEA and Pregnenolone is that DHEA specifically helps increase sex hormones while Pregnenolone also converts into the other protective hormones such as progesterone, allopregnanolone as well as support healthy cortisol levels (stress hormone).

One of the safest hormone boosting therapies you can do without shutting down your own production is using smaller dosages of DHEA and Pregnenolone on an ongoing basis to promote your production of sex hormones (which avoids excess buildup).

Both of these are best supplemented transdermally which bypasses the liver.

Applying sex hormone precursors directly to the scrotum and testicles has been shown in research to have up to 8-fold higher bioavailability compared to other skin application areas such as arms, chest, and tighs.

Not to mention that it also enables you to use much smaller amounts of these hormones making it a much more economical way to supplement.

​Pregnenolone applied directly to the testicles has been shown to possess excellent conversion into testosterone:

pregnenolone testosterone
pregnenolone conversion

From our experience here at Anabolic Health, transdermally applying small dosages of DHEA and Pregnenolone directly to the balls is a great way to increase libido and sperm production in a safe way that can also be done on a long-term basis.

In fact, we recommend all older men aged 40 and higher to try this therapy as an anti-aging regiment.

Usually, 5mg DHEA and 5mg Pregnenolone applied to the scrotum is all you need on a daily basis to see results.

Some men can increase it up to 3 applications per day (5mg dosage each) if they are struggling with low testosterone levels.

increase ejaculate force

Increase Ejaculation Force


​As previously mentioned, if you want to be able to shoot a lot of liquids, you have to make sure you’re loaded with lots of liquids, it’s not "rocket science" right?​ 😉

Do not over hydrate but make sure that you get a couple of liters of any fluids of your choice each day. Being dehydrated is a sure recipe for low volume of semen.


​Concerning increasing ejaculation force, there are really only two options out there. First, making sure your body is adequately hydrated. Second, kegels.

Kegels are exercises used to strengthen the muscles below the bladder for both women and men. In men, these muscles control urination but also ejaculation during orgasm.

Resistance training confers systemic androgenic and growth-promoting effects in the whole body, substantially increasing muscle growth everywhere even with the use of only a few different compounds movements.

That includes the muscles controlling the bladder as well, so the first step should always be simple strength training twice a week.

However, specific training such as Kegels can maximize the strength of these muscles even further essentially helping to increase the distance you can ejaculate. They can also help you last longer in bed.

Kegel exercises mainly involve repeatedly squeezing the muscle you would normally squeeze to stop urinating. Do this following a program such as this:

1. Do Kegel exercises 3 times a week leaving 1 rest day in-between each day of sessions, such as Monday, Wednesday, and Friday, then take the weekend off.

2. For every day you do kegel exercises, exercise in the morning, afternoon and evening. One tip is to put an alarm on your phone to remind you to do them. They are easy to do even at work or out in public since you can do them anytime you have 5 minutes free to sit down.

3. Start at 3 sets of 20 reps (squeezes) each. Increase intensity by holding the squeeze longer or adding more reps as you progress week by week.

4. Every once in awhile it is good to take a few weeks off any kegel exercises to let your muscle rest and fully recover.

It will probably take around 2-4 weeks of exercises before you start noticing any benefits in the bedroom from your kegel practice.

However, when combined with resistance training the benefits can come on much quicker than that since the muscle growth will be synergistic.

When you feel like you have mastered kegels, then it is time to take it to the next level by practicing Kegels when you have an erection and hanging a towel on your dick as weight.

Start with the towel close to the base and move it more towards the tip the further you progress.

Practice this on a similar schedule as regular kegels. Extra weight in the form of wet towels can also be added.

May the force be with you...


​While your goal might not necessarily be to transform yourself into the next Peter North pornstar, all men can benefit from the increased fertility aspects of increasing semen volume.

It also gives you the benefits of being able to have sex more often, just make sure that your partner is eager for this as well or you might be creating a new set of problems for yourself...

Fertility, semen volume and testosterone are all intimately connected in men.

Testosterone is the hormone that powers men and the more we have of it, the better.

Increased semen volume is in the end just a nice side effect of a more hormonally healthy (superior) man.

Image credits:

Alex Eriksson (Research Analysis)

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

5 thoughts on “How to Increase Ejaculate Volume: Ultimate Fertility Guide”

  1. My goodness…
    What an article….
    So informative, covering every corner . ..
    You are So inteligent fellow alex…
    I Am always impressed reading your articles
    But This time….11/10…

  2. I was wondering if you have more information or articles written about using Transdermal DHEA/Pregnenolone on my testicles. I’m concerned about shrinkage that might occur and that I might impact my own body’s production of hormones when using long term? I’m 47. I was also looking for more detail on cycling on and off DHEA/Pregnenolone. Thanks for the information.

    • Hi Adam. Pregnenolone is a very safe hormone as a supplement, side effects are rare and no cycling needed. DHEA can overdose though so be careful with that one. If you plan on taking DHEA long term it is a great supplement for anti-aging at your age when used topically, but please get your DHEA levels tested at least every 3 months at the start (so you know what dosages you will need) and later every 6 months just to make sure you do not take too much over time. DHEA tends to convert to estrogen when overdosed but in small amounts only converts into androgens such as testosterone and DHT. Best, Alex

  3. We also have to be careful and mindful before doing these supplements as they can throw your hormones out of balance. Such as if it’s your LH having issues you would want Fenugreek or Tongat Ali (can’t remember) . I just know we have to be very careful.


Leave a Comment