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 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.