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Vitamins to increase sperm volume

Vitamins To Increase Sperm Volume

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Are you looking for vitamins to increase sperm volume? We’ve got your go-to list right here! People say you are what you eat – and that definitely works when we’re talking about sperm health. 

Your diet is one of the most important factors in ensuring sperm production is working to an optimal level and creating top notch swimmers. If you’re trying to conceive, we recommend adding these nutrients to your plate – they’ll help to improve your sperm volume, as well as other factors such as count and motility. 

Does sperm volume matter?

When it comes to your sperm health, sperm volume is a factor worth measuring – but it’s not always the best indicator of fertility. The normal parameters for sperm volume lie between 1.5 to 5.0 milliliter per ejaculation – which is quite a large range. If you are at the lower end of the spectrum, you might be concerned that you are less fertile than someone who ejeculates a lot more – but that’s not always the case. 

You could have someone that produces 5ml of semen but have no motile sperm cells in there. Likewise, you could have someone who only fills up the cup to 2ml, but that small sample is full of healthy, active sperm cells. This is why at ExSeed we like to measure the total motile sperm count of a sample – as this is the best indicator for male fertility. 

However, if you are producing less than 1.5ml per ejaculate – it might be something worth investigating. Whilst sperm cells are the MVPs of conception, they do need a helping hand from the seminal fluid to get up the female reproductive tract to fertilize the egg. Low sperm volume could also be a sign of low testosterone or other health issues like diabetes   

There can be many factors including age and weight at play here, but understanding vitamins to increase sperm volume can also help you up your levels. 

Vitamins to increase sperm volume


Zinc is one of those great nutrients that has multiple benefits for your sperm health. Studies have shown that zinc can improve both sperm quality and the volume of your semen – and can also give your testosterone levels a boost. However, 17.3% of the population struggles with zinc deficiency – so how can you improve your intake? 

First port of call should always be to improve zinc-rich foods in your diet. These include lean meat, fish and eggs – which means it can be tough for people to follow a plant-based diet to get enough zinc in their lives. That said, you can get zinc from things like beans, chickpeas and tofu, so if you’re going meat-free, maybe try to include more of these on your plate. 

Zinc supplementation is also a good way to boost your levels and improve your sperm volume – whether you’re vegan or not. Our ExSeed Multi contains Zinc amongst other sperm boosting vitamins, so can be a great daily supplement for you to take. 

Vitamin D

Vitamin D is another vitamin that many of us are deficient in. Vitamin D is produced in response to exposure to the sun, so in the winter, or in countries where there is limited sunlight all year round, it’s understandable why so many of us are struggling to hit optimum levels. 

Research into whether Vitamin D is a vitamin that increases sperm volume is still ongoing, but plenty of studies indicate that there is a correlation between Vitamin D supplementation and improved sperm motility.  


Ashwagandha is a small shrub that comes from India and North Africa. It’s used in Ayurveda therapy – mainly to reduce stress and anxiety – but it also seems to have a lot of benefits, including increasing sperm volume. 

Whilst Ashwagandha might not be something you have in your kitchen cupboard all the time, the benefits for sperm health are pretty impressive. One study found that consuming ashwagandha every day helped to increase sperm volume by 53% and motility by 57%. The impact on sperm count was even more dramatic – with participants showing an incredible 167%! It’s also been shown to have a positive effect on testosterone production. 

You can technically eat Ashwagandha roots and seeds on their own, although it sometimes does cause a bad stomach! Instead, you can try taking supplements in capsules or adding the powder to tea or smoothies. 


Whilst not strictly a vitamin, water is thought to help increase sperm volume – and it makes sense. If you’re dehydrated your bodily fluids become more concentrated, so just as you pee less when thirsty, you also might ejaculate less if you haven’t been getting enough H2o. 

Not only could this impact your sperm volume, but it could also make your semen thicker – which means it’s harder for your swimmers to, well, swim. Try to ensure you’re drinking at least 8 glasses of water a day – this might help to increase your sperm volume and generally improve your body’s ability to produce healthy sperm. 

Antioxidant Vitamins C and E

Antioxidants are so important for all areas of sperm production. They help to protect your cells from free radicals and oxidative stress and have been shown to improve sperm count, motility and even sperm volume. Various vitamins are classed as antioxidants – but one study found that combining Vitamin C and E supplementation had a powerful impact on sperm health – including in increasing sperm volume. 

You can find Vitamin C in lots of fruits, including oranges and also green leafy vegetables like spinach and broccoli. As for Vitamin E, try to eat nuts daily – they are rusting with the stuff and make the perfect healthy snack on the go! 

Many of these vitamins can be found in our ExSeed Multi supplements – a quick and easy way to get a bunch of nutrients your swimmers will love. However, it’s important to remember that diet is only one piece of the puzzle. An overall healthy lifestyle is going to have the biggest impact on your sperm quality – and make you a happier and healthier father! Here are some top tips on changing your lifestyle for improved sperm health. 

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Wearing tight pants and underwear

Studies show that men who wear looser underwear have higher sperm concentration and total sperm count compared to men who wear tighter underwear. So, lose the tight clothes and wear something loose to give your testicles some air.

CONCLUSION: learn more about how heat can affect sperm quality here.


Besides higher mortality rate and various diseases, stress is associated with low sperm quality. Stress is known to be associated with lower testosterone levels and oxidative stress with both playing an essential role in producing and maintaining healthy sperm cells.

CONCLUSION: If you feel stressed, we recommend you get some help so you can have a balanced mental health. For a stress management guide, download the ExSeed app for free and start your personalized action plan today.

Physical activity

Scientific studies show that men who are physically active have better semen parameters than men who are inactive. Fertility specialists also state that regular physical activity has beneficial impact on sperm fertility parameters and such a lifestyle can enhance the fertility status of men.

Prioritizing exercise can help improve your overall health and result in healthy, fast swimming sperm cells that have good chances of fertilizing an egg.

CONCLUSION: Try incorporating exercise in your weekly schedule to you ensure exercising at least twice weekly. We recommend a combination of cardio training and strength exercise. Read more about exercise and male fertility on our blog.


Fast Food
Processed foods damage the health of sperm-producing cells and cause oxidative stress, which lead to poorer sperm quality. Heavy consumption of junk food (every week) can increase the likelihood of infertility since men who consume vast amounts of unhealthy food are at risk of having poor sperm quality. Besides harming your fertility, junk food enlarges your waistline, harms your cardiovascular system, kidneys, and more.

Eating more fruit and vegetables can increase your sperm concentration and motility. It’s important that you consume a healthy diet filled with antioxidants and that you eat vegetables every day. Foods such as apricots and red bell peppers are high in vitamin A, which improves male fertility by nurturing healthier sperm. Men who are deficient in this vitamin tend to have slow and sluggish sperm.

Sugary snacks/beverages: several times a week Excessive consumption of high sugar items can lead to oxidative stress, which negatively impacts testosterone levels and sperm motility. Sugary snacks and beverages are also highly associated with obesity and low fertility.
CONCLUSION: To boost sperm quality, stay away from fast food, processed food, and sugary snacks or beverages. You need to implement a healthy prudent diet filled with necessary superfoods needed for good sperm production. Check out our guide to Male Fertility Superfoods. For personalized guidance and support on how you can start improving your sperm health, check out the Bootcamp.


Direct heat can inhibit optimal sperm production and cause Sperm DNA damage. Sperm cells like environments that are a couple of degrees lower than body temperature. Avoid overheating from warm blankets, seat warmers, heat from your laptop, hot showers, and saunas.

Cigarette smoking

The exposure to tobacco smoke has significant negative effects on semen quality. The damage of cigarettes and nicotine of course depends on how many cigarettes you smoke per day and for how long, but even low usage (up to 10 cigarettes / day) can inhibit healthy sperm production.  

CONCLUSION: Stay as far away from cigarette smoking as possible if you care about your general health and your fertility. Read more here.

Cell phone

When you have your cell phone in your front pocket, your testicles are exposed to electromagnetic radiation, which studies have shown to damage the sperm cells. Put your phone in the back pocket of your pants or in your jacket pocket.


There is a clear association between obesity and reduced sperm quality. At least part of the reason for this is that obese men may have abnormal reproductive hormonal profiles, which can impair sperm production and lead to infertility. 

A BMI higher than 30 can lead to several processes in the body (overheating, increase in oxidative stress in the testes, sperm DNA damage, erectile dysfunction) that can have a negative impact on male fertility. This can result in problems when trying to conceive.  

CONCLUSION: BMI is one of the risk factors that influence semen quality and, for example, sperm motility.  


A beer or glass of wine now and then do not really harm sperm quality. But excess alcohol drinking (more than 20 units per week) can reduce the production of normally formed sperm needed for a successful pregnancy.

CONCLUSION: If you want to stay safe, stay under 14 units of alcohol per week. For more information on how alcohol can affect male fertility, take a look at our blog: “Alcohol and Sperm Quality”.


Studies show that women younger than 35 and men younger than 40 have a better chance of getting pregnant. Men can produce sperm cells almost through their entire life, but the sperm cell DNA is more fragile and prone to damage after the age of 40.

As men age, their testes tend to get smaller and softer resulting in a decline in sperm quality and production. These changes are partly because of an age-related decrease in testosterone level, which plays a very important role in sperm

production. Higher male age (>40 years) is not only associated with a decline in sperm production but also with increased sperm DNA fragmentation and worsened morphology (shape) and motility (movement). These negative effects make the sperm cells less qualified for egg fertilization.

CONCLUSION: with an age under 40, you shouldn’t have to worry much about age as a factor in itself. However, studies have shown a slow decline after the age of 30-35 years

and if you are above 40 years of age, your sperm quality can be affected due to increased sperm DNA damage resulting in a decrease of sperm motility and concentration. Remember that you cannot evaluate the quality of a sperm sample by just looking at it – this requires a sperm analysis.