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6 Ways to Increase Ejaculation & Semen Volume

Mike Bohl, MD, MPH, ALM

Reviewed by Mike Bohl, MD

Written by Geoffrey C. Whittaker

Published 10/29/2021

Updated 01/10/2024

When guys come to us with questions about how they stack up against other men, there’s frequently a common cause for their concern that we have to address. Society sets unrealistic expectations for our sex lives — penis size, sexual stamina, and even the amount of semen you ejaculate are rarely accurately portrayed by porn stars or discussed in the group chat. 

But if you’re concerned that you’re producing less than you should, what can you do about it?

A healthcare provider will generally point to taking better care of your health to make a trickle-down impact on your semen volume. To increase your semen volume and improve your general and sexual health overall, experts will tell you to make sure you’re prioritizing important lifestyle and habits: 

  • Get the recommended amount of sleep and exercise.

  • Reduce the amount of alcohol, tobacco and stress in your life. 

  • Maintain a healthy weight, diet and mental state.

However, there’s a lot more to know about how habits affect your semen volume and even your sexual performance. Below, we’ve answered all of your ejaculation questions and explained in detail how to improve your performance and maintain stronger erections.

Don’t rush to the end here — there’s a volume of knowledge that can help you get where you want to be below.

There are a lot of misconceptions about what’s in ejaculate, so let’s clear them up off the bad. Seminal fluid is a collection of ingredients, and seminal fluid and sperm aren’t the same thing. 

Seminal fluid is a medium for your sperm. It provides your ejaculate with the majority of its volume and allows sperm to travel out from your urethra when you reach orgasm and ejaculate — so when you're thinking about how to increase “sperm volume” or googling phrases like “how to produce more cum,” what you're actually thinking about is seminal fluid.

These components of seminal fluid are all produced in the different parts of your reproductive system:

  • Your prostate gland produces prostatic fluid, which is a milky, alkaline substance that allows your sperm to remain capable of movement.

  • Your seminal vesicles also produce fluid, which accounts for around 50 to 80 percent of the semen you ejaculate. This fluid contains sugar, alkaline fluid and clotting factors, which allow your sperm to survive inside the vagina.

  • Your testes produce sperm, which are pushed out from your penis in seminal fluid when you ejaculate. Each drop of semen contains millions of sperm, although sperm make up only a tiny percentage of your ejaculate volume. 

While you’re in the afterglow of an orgasm, your prostate gland, seminal vesicles and testes get back to work refilling the reserves, allowing you to ejaculate again the next time you have sex or masturbate

Here’s an important fact, though: both higher-than-average and lower-than-average semen volumes have been associated with worse sperm quality. So if you’re worried about conception and how it relates to ejaculate levels, it might not be worth the worry. 

As you’ve probably noticed yourself, you’re more likely to ejaculate a large volume of semen if you haven’t had sex or masturbated in a while. This is because your body needs time to create the seminal fluid that gives your ejaculate its volume. So what’s a normal volume?

According to the NIH, a “normal” level of ejaculation is typically considered anything above 1.5 mL, or milliliters, of total semen.

Keep in mind: semen is different from your total ejaculatory volume. According to the International Society for Sexual Medicine, the average volume of semen that’s ejaculated at orgasm in men ranges from 1.25 to 5 mL. That’s approximately one-quarter to one teaspoon or about one-sixth of a fluid ounce. 

Please don’t try to measure this at home using any of the family kitchen tools. If you're concerned about your ejaculation levels, the best thing to do is schedule time with your healthcare provider. They'll walk you through the process, take a sample and save you from having to bring your own lab equipment. 

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If you’re wondering how to increase semen volume overnight, you’ll need a time machine. Otherwise, you’re not likely to find an answer that helps. There’s no one-size-fits-all treatment to increase semen volume, and no evidence-based, FDA-approved "how to ejaculate more" drug — not yet, anyway. 

Figuring out how to ejaculate more semen than usual in 24 hours is science fiction at the moment, but you can do some things to increase your overall ejaculatory function overtime, the way you build muscle by keeping a gym routine.

The most effective changes you can make to potentially increase semen production are:

  • Pelvic Floor Exercises

  • Quit Smoking

  • Keep a Healthy Diet and Weight

  • Cut Back on Masturbation 

  • Protect Your Erections

  • Focus on Your Sperm Count

Now let’s look at how (and why) to make these changes in more detail.

Try Pelvic Floor Exercises

Your pelvic muscles play a major role in the velocity of your semen. If these muscles are particularly weak, you may fail to fully expel your ejaculate from your body. Guys wondering “how to cum a lot” or “how to cum more” could potentially be functioning just fine, except for the ejaculatory spasms themselves.

Luckily, there are exercises, commonly referred to as kegel exercises, that you can perform at home to strengthen your pelvic muscles. 

In addition to improving your ability to ejaculate, pelvic floor training offers benefits like potentially reducing your risk of premature ejaculation and erectile dysfunction

Our guide to pelvic floor exercises explains how you can train your pelvic muscles, usually in a few minutes every day. 

If You Smoke, Try to Quit

We know that smoking is generally bad for us, but did you know that it can wreak even more havoc on your sex life?

If increasing ejaculate over time is a priority for you, it might be time to kick the habit as part of your overall lifestyle changes.

In addition to causing erectile dysfunction, research suggests that smoking is linked to a reduction in average semen volume in men: 

  • One study published in the journal BJU International in 2006 found a possible link between smoking and semen volume when it looked at the samples of non-smokers against mild, moderate and heavy smokers. A higher volume of cigarettes caused a reduction in semen volume at each level.

  • A different study of more than 1,600 men published in the journal Environmental Epidemiology found that smoking was associated with a marginally lower semen volume and reduced sperm count in otherwise healthy men, but it also found that cessation had a potential “restorative effect” for men who quit. 

Resources like Smokefree.gov offer detailed guides and resources that you can use to make a quit plan and get support while you take steps to give up smoking.

Eat a Healthy Diet; Maintain a Healthy Weight

Eating a healthy diet can offer numerous benefits for your sexual performance, and at least one study has shown that a healthy diet is associated with healthier sperm overall. 

Try to eat a balanced diet that’s built around fresh vegetables, fruits and lean sources of protein, all while limiting foods that are high in salt or saturated fat. 

This may help improve blood flow to your penis and sexual stimulation, as well as prevent issues like ED

Avoid Masturbating Before Sex

Like the water heater in a large family home, your body needs time to refill its tank before the next session. 

Masturbation doesn’t affect sperm quality or contribute to sexual dysfunction, but if you’re concerned about your semen volume, masturbating ahead of the planned sex can definitely reduce the amount of hot water before everything runs cold. 

Treat Erectile Dysfunction

Erectile dysfunction is a serious issue that can make semen volume somewhat irrelevant — if you can’t jump, you’re not going to have a great jump shot.

Plenty of lifestyle changes — better sleep, less drinking, exercise and stress management — can reduce your risk and, sometimes, the symptoms of ED. When that fails, medication can help, too.

The FDA has approved numerous evidence-based ED medications to treat sexual function issues. Research has found that these medications also work well for ejaculatory problems like premature ejaculation.

Common oral ED medications include: 

In addition to treating ED, these medications may help improve your sexual confidence, which might make worries about your ejaculatory volume less of a concern during sex. 

Understand How to Increase Your Sperm Count

Your ejaculatory volume isn’t the same thing as your sperm count. If you and a partner are trying to conceive, a healthy sperm count is far more important. 

For most men, a single milliliter of ejaculate contains 20 to 150 million sperm. This is considered “normal” if at least 60 percent of the sperm display a normal shape and show motility (forward movement).

If you’re worried about your sperm count, you can get your semen tested to find out how much your ejaculate contains.

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When does semen volume matter? Conception.

About 15 percent of couples experience infertility, and almost a third of these issues are due to male infertility. So, while your semen volume may not be the deciding factor here, the role it plays in fertility can matter.

While semen volume has zero impact on overall sperm count, it makes sense that the more fluid your swimmers have to swim around in, the better their odds are of making it to the egg.

If your semen volume is low and has a very low sperm count, this may be a result of genital tract obstructions. These could be caused by a variety of health conditions, including sexually transmitted diseases.

Testosterone deficiency, or “low T” as it is sometimes called, is a condition in which your body doesn’t produce enough of the testosterone hormone. Often, this is a result of a condition called hypogonadism. If you suspect low T as a possible culprit, talk to your healthcare provider about testing. 

Aside from semen volume, both sperm quality and count also play a helping hand (they're what ultimately decide your fertility level). 

It’s completely normal for your ejaculation volume to vary from one day to the next, especially if you have sex on an infrequent basis. However, if you notice that you’re ejaculating less than normal, it could be caused by a range of different factors, including:

  • Retrograde ejaculation

  • Aging

  • Recent previous ejaculations

  • Smoking cigarettes or other products that contain nicotine

  • Your overall health and well-being

  • Genetic factors

Let’s look at a few of these in more detail.

Retrograde Ejaculation

In men with a medical condition called retrograde ejaculation, semen travels backward into the bladder rather than out from the tip of the penis. Men with retrograde ejaculation still experience an orgasm, but less semen comes out as they ejaculate. 

Severe cases may mean no ejaculation at all, and retrograde ejaculation may cause you to have cloudy urine after you ejaculate.

Common causes include:

Ejaculating Recently

Another common cause of low ejaculation volume and weak ejaculation is having masturbated and/or had sex recently or frequently. When you have a busy sex life and ejaculate often, it takes time for your body to replenish your supply. Recent or frequent ejaculation means less and less volume for each orgasm. Male fertility is complicated, but it’s also sometimes as simple as looking at the “fill” line on a metaphorical reservoir. 

Getting Older

It’s common and normal for your semen production to decline as you age. Most men reach the highest semen volume production in their 30s, after which the volume of semen produced on a daily basis gradually declines. Getting older may also weaken your pelvic floor muscles, which are involved in the ejaculation process.

Other Causes

How to increase ejaculate volume is often a case-by-case problem to solve. In addition to retrograde ejaculation, how recently you’ve last ejaculated and your age, a variety of other factors can also affect your volume of ejaculation. 

Other potential causes of low semen volume include:

  • Your eating habits and nutrient intake

  • Smoking cigarettes or other products that contain nicotine

  • Your overall health and wellness

  • Genetic factors

  • Dehydration (this one’s easy to fix — drink lots of water)

If you don’t see any obvious causes in this list or if you’re unsure whether these causes describe your situation, talking to a healthcare provider is a great way to get some clarity.

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There’s no easy, one-size-fits-all tip to increasing your seminal fluid production and ejaculating more when you reach orgasm. In fact, we’d argue that most people aren’t focused on the right parts of the volume problem in the first place. 

Here’s what’s really important:

  • You can improve your semen volume without a professional. Simple things like practicing pelvic floor exercises, quitting smoking, sticking to a balanced diet and avoiding masturbation before sex can all potentially have a positive effect on your ejaculation volume.

  • A healthcare provider can help you identify the problems. Sometimes it’s easier to ask for help. A physical exam can help you find out if you have any health issues that could affect your ability to ejaculate properly or maintain optimal sexual performance.

  • Ask the right people. Medical advice from a urologist or other urology professional can help you determine if your testosterone levels, sperm motility, the sperm production in your testicles or some other part of the process is affecting your reproductive wellness.

  • Focus on what’s important. Voluminous ejaculation is fun for the movies, but it’s not nearly as important as health and motility if you’re trying to conceive.

Interested in learning more about improving your sexual function? Our guide to having a healthy sex life covers everything you need to know, from successfully communicating with your partner to using medication to treat common sexual performance issues. 

15 Sources

  1. What factors determine semen volume? (n.d.). Retrieved from https://www.issm.info/sexual-health-qa/what-factors-determine-semen-volume/
  2. Seminal Fluid. (n.d.). Retrieved from https://www.cancer.gov/publications/dictionaries/cancer-terms/def/seminal-fluid
  3. Lawrentschuk, N., Ptasznik, G. & Ong, S. (2021, October). Benign Prostate Disorders. Endotext. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279008/
  4. Seminal Vesicle. (2022, February 9). Retrieved from https://my.clevelandclinic.org/health/body/22433-seminal-vesicle
  5. Testes. (2021, October 3). Retrieved from https://medlineplus.gov/ency/article/002334.htm
  6. How much sperm comes out when you come? (2010). Retrieved from https://www.plannedparenthood.org/learn/ask-experts/how-much-sperm-is-supposed-to-come-out-when-you-ejaculate
  7. Retrograde ejaculation. (2021, January 10). Retrieved from https://medlineplus.gov/ency/article/001282.htm
  8. Pasqualotto, F.F., et al. (2006, February). Cigarette smoking is related to a decrease in semen volume in a population of fertile men. BJU International. 97 (2), 324-326. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16430638/
  9. Tang, Q., et al. (2019, August). Semen quality and cigarette smoking in a cohort of healthy fertile men. Environmental Epidemiology. 3 (4), e055. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693933/
  10. Smokefree.gov. (n.d.). Retrieved from https://smokefree.gov/
  11. Preventing Erectile Dysfunction. (2017, July). Retrieved from https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/prevention
  12. Wang, W.F., Wang, Y., Minhas, S. & Ralph, D.J. (2007, April). Can sildenafil treat primary premature ejaculation? A prospective clinical study. International Journal of Urology. 14 (4), 331-335. Retrieved from https://pubmed.ncbi.nlm.nih.gov/17470165/
  13. Semen analysis. (2022, January 1). Retrieved from https://medlineplus.gov/ency/article/003627.htm
  14. Sunder M, Leslie SW. Semen Analysis. [Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564369/.
  15. Bostofte, E., Serup, J., & Rebbe, H. (1982). Relation between sperm count and semen volume, and pregnancies obtained during a twenty-year follow-up period. International journal of andrology, 5(3), 267–275. https://pubmed.ncbi.nlm.nih.gov/7118266/
Editorial Standards

Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.

Mike Bohl, MD

Dr. Mike Bohl is a licensed physician, a Medical Advisor at Hims & Hers, and the Director of Scientific & Medical Content at a stealth biotech startup, where he is involved in pharmaceutical drug development. Prior to joining Hims & Hers, Dr. Bohl spent several years working in digital health, focusing on patient education. He has also worked in medical journalism for The Dr. Oz Show (receiving recognition for contributions from the National Academy of Television Arts and Sciences when the show won Outstanding Informative Talk Show at the 2016–2017 Daytime Emmy® Awards) and at Sharecare. He is a Medical Expert Board Member at Eat This, Not That! and a Board Member at International Veterinary Outreach.

Dr. Bohl obtained his Bachelor of Arts and Doctor of Medicine from Brown University, his Master of Public Health from Columbia University, and his Master of Liberal Arts in Extension Studies—Journalism from Harvard University. He is currently pursuing a Master of Business Administration and Master of Science in Healthcare Leadership at Cornell University. Dr. Bohl trained in internal medicine with a focus on community health at NYU Langone Health.

Dr. Bohl is Certified in Public Health by the National Board of Public Health Examiners, Medical Writer Certified by the American Medical Writers Association, a certified Editor in the Life Sciences by the Board of Editors in the Life Sciences, a Certified Personal Trainer and Certified Nutrition Coach by the National Academy of Sports Medicine, and a Board Certified Medical Affairs Specialist by the Accreditation Council for Medical Affairs. He has graduate certificates in Digital Storytelling and Marketing Management & Digital Strategy from Harvard Extension School and certificates in Business Law and Corporate Governance from Cornell Law School.

In addition to his written work, Dr. Bohl has experience creating medical segments for radio and producing patient education videos. He has also spent time conducting orthopedic and biomaterial research at Case Western Reserve University and University Hospitals of Cleveland and practicing clinically as a general practitioner on international medical aid projects with Medical Ministry International.

Dr. Bohl lives in Manhattan and enjoys biking, resistance training, sailing, scuba diving, skiing, tennis, and traveling. You can find Dr. Bohl on LinkedIn for more information.


  • Younesi, M., Knapik, D. M., Cumsky, J., Donmez, B. O., He, P., Islam, A., Learn, G., McClellan, P., Bohl, M., Gillespie, R. J., & Akkus, O. (2017). Effects of PDGF-BB delivery from heparinized collagen sutures on the healing of lacerated chicken flexor tendon in vivo. Acta biomaterialia, 63, 200–209. https://www.sciencedirect.com/science/article/abs/pii/S1742706117305652?via%3Dihub

  • Gebhart, J. J., Weinberg, D. S., Bohl, M. S., & Liu, R. W. (2016). Relationship between pelvic incidence and osteoarthritis of the hip. Bone & joint research, 5(2), 66–72. https://boneandjoint.org.uk/Article/10.1302/2046-3758.52.2000552

  • Gebhart, J. J., Bohl, M. S., Weinberg, D. S., Cooperman, D. R., & Liu, R. W. (2015). Pelvic Incidence and Acetabular Version in Slipped Capital Femoral Epiphysis. Journal of pediatric orthopedics, 35(6), 565–570. https://journals.lww.com/pedorthopaedics/abstract/2015/09000/pelvic_incidence_and_acetabular_version_in_slipped.5.aspx

  • Islam, A., Bohl, M. S., Tsai, A. G., Younesi, M., Gillespie, R., & Akkus, O. (2015). Biomechanical evaluation of a novel suturing scheme for grafting load-bearing collagen scaffolds for rotator cuff repair. Clinical biomechanics (Bristol, Avon), 30(7), 669–675. https://www.clinbiomech.com/article/S0268-0033(15)00143-6/fulltext

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