Foods & Supplements to Increase Sperm Volume
Build your plate for production—then layer smart, simple supplements.
Food is the foundation. If you want more semen volume (and better fertility), start with protein, colorful plants, healthy fats, and hydration. Then consider targeted supplements that support hormones, antioxidant status, and fluid balance. This guide gives you a practical grocery list, example meals, and supplement basics—without hype.
Grocery List That Pulls Its Weight
- Proteins: salmon, sardines, eggs, Greek yogurt, lean beef, chicken thighs, tofu, tempeh.
- Fats: extra‑virgin olive oil, avocado, mixed nuts (walnuts, almonds), seeds (pumpkin, chia, flax).
- Carbs: oats, rice, potatoes, quinoa, fruit (berries, citrus), colorful veggies (spinach, peppers).
- Hydration: water, electrolytes; limit alcohol.
Example Daily Plate (Simple & Repeatable)
- Breakfast: 3 eggs + spinach, oats with berries and chia.
- Lunch: salmon bowl (rice, avocado, mixed greens, olive oil, lemon).
- Dinner: lean beef or tofu with potatoes, roasted veggies, and olive oil.
- Snacks: Greek yogurt with walnuts; citrus; hydration with electrolytes.
Supplement Basics (Keep It Boring & Effective)
- Omega‑3s (fish oil): supports membranes and inflammation balance.
- Zinc: involved in testosterone and semen parameters (don’t megadose).
- Vitamin D3: if you’re low or indoors a lot.
- Magnesium glycinate: supports sleep, recovery, and stress resilience.
- CoQ10: antioxidant support; may help certain semen metrics.
- Folate/B12 (if low): methylation support; check levels first when possible.
Start with food, then add 1–2 basics at a time. Reassess after 6–8 weeks. For broader lifestyle levers, review natural ways to boost sperm health & volume.
What to Avoid (or Limit)
- Heavy alcohol intake (hits hormones, sleep, and sperm quality).
- Ultra‑processed foods and seed‑oil fried fast food.
- Excess heat exposure (saunas, hot tubs) while you’re trying to improve numbers.
Hydration & Timing Matter
Volume depends on fluid status and time since last ejaculation. Track both when you evaluate changes. If you’re troubleshooting broader volume issues, read how stress & sleep affect ejaculation amount and root causes in reasons for low sperm count.
Simple 8‑Week Action Plan
- Dial in sleep (7–8h) and hydration; minimize alcohol.
- Build the daily plate above and repeat most days.
- Add omega‑3 and magnesium for 2 weeks; reassess sleep/energy.
- Add zinc or D3 if diet/sun exposure suggests you’re low.
- After 6–8 weeks, consider CoQ10 if you want an extra nudge.
When to See a Clinician
If you’re trying to conceive for 6–12 months without success, or you have pain, fever, discharge, or blood in semen/urine, talk to a clinician. For infection concerns, see how to know if you have an STI and how often to get tested.
Bottom Line
Build your results with food first: protein, plants, healthy fats, and hydration. Layer in a few proven basics, be consistent for 6–8 weeks, and track timing and fluids. Most men see progress when they keep it simple and steady.
Next steps: round out your plan with natural ways to boost sperm health & volume and a realistic look at stress & sleep and ejaculation amount.