It's no secret that some people prefer big loads. In this guide, we're going to cover lifestyle choices that can help you to increase semen volume and teach you how to cum more.
What Is Cum?
Semen is a bodily fluid that ensures better sperm motility so that your sperm has a better chance of fertilizing an egg. This fluid has a grayish-white appearance due to the proteins and amino acids that ensure healthier sperm by nourishing the cells.
Semen production is a complex process involving several body organs, including the testicles and seminal vesicles. The amount of semen produced is closely connected with sperm volume: the higher your sperm count, the higher your semen volume.
How Much Cum Is Normal?
Ejaculation volume ranges from person to person and from ejaculation to ejaculation. Many healthcare professionals and researchers consider a range of 1.5 ml to 4.5 ml of ejaculated semen to be normal, and research suggests that the average ejaculation volume is 3.7 ml. That’s about three-quarters of a teaspoon per ejaculation.
It’s common for men with average semen volume to feel a bit inadequate when they see porn stars producing much more than this, but don’t worry: most of that is fake semen meant to create deceptively high ejaculatory volume.
Whether you have below-average semen volume or you simply want to increase your load, the following information will apply.
6 Ways to Produce More Cum
There are several lifestyle choices that influence semen volume. We'll cover common myths, tricks, tips, and even supplements to increase semen volume. Most of these methods will benefit your total-body health in addition to your sexual health.
Some elements of semen and sperm volume are out of a man’s control. While it is possible for most men to increase the amount of semen that they produce, and even to increase their ejaculatory distance, genetics also play a role. In the same way that some people are taller or can run faster, some people can naturally ejaculate more.
Scientific evidence suggests that ejaculate volume may be connected to testis size, though the specific genetic underpinnings of peak semen volume in humans are not fully understood as of yet. Numerous clinical studies on bulls show that there may be over 40 genes associated with semen volume, demonstrating there may be a natural limit to how much you can do about increasing semen volume through lifestyle choices.
Make Sure You're Consistently Hydrated
Semen is made up of mostly water. Less than 1% of semen is sperm. This means that to create a healthy volume of semen, your body needs water. If you’re dehydrated from heat, exercise, or other reasons, your body, testicles, and prostate won’t have the water it needs to properly create semen. Adult men should drink about one gallon of water per day. If you’re exercising and sweating, or are interested in creating more semen, you should exceed that one gallon per day of water.
Maintain a Healthy Diet
While mostly being made up of water, semen also uses some common nutrients as building blocks. The most important are Zinc, Pygeum, Lecithin, and L-Citrulline.
While it’s possible to get many of these vitamins and minerals from a healthy diet, sometimes you won’t have a varied enough diet, or your intake will be too low. That’s where supplements like Load Boost can be helpful. Load Boost ensures that your body has the building blocks needed for your prostate to function effectively when it comes to seminal fluid production.
There are plenty of other diet adjustments you can make to help produce semen as well. Eating foods rich in Vitamin E and good fatty acids, such as avocados and sunflower seeds, will help you generate more sperm and improve sperm quality. Folic acid, an essential mineral found in leafy greens, eggs, and citrus fruits can boost sperm motility.
Finally, protein plays a vital role in ejaculation volume, because it is the primary basis for cellular metabolism in the body. If you don’t have enough protein, your body can’t keep up with semen production, which will lead to lower sperm quality and smaller ejaculations.
As a last note about diet, don’t believe the myths that pineapple juice will make your semen taste better. While maintaining a healthy diet will improve semen volume, it cannot generally impact its taste or texture.
Quit Smoking
Cigarette smoking damages your heart. Without proper cardiovascular health, your body isn’t able to efficiently pump blood to the places that need it most, like your testicles, penis, and prostate. Aside from semen volume and semen taste issues, cigarettes are also known to cause erectile dysfunction and lower sexual stamina.
The nicotine in cigarettes also lowers sperm count and can be a major cause of male infertility. A study in Reproductive Health noted that tobacco consumption significantly reduces semen volume and sperm count—so if you’re hoping to start a family soon, deciding to quit smoking is one of the best lifestyle changes you can make.
Pelvic Floor Exercises
Cardiovascular health is important to sexual health, and quitting smoking—while important—isn’t enough. Regular exercise works your cardiovascular system in a way that prepares your body to handle the stresses of sex, ejaculation, and hyperarousal that takes place during sex. Working out also improves testosterone levels, which is important for increasing semen volume, as testosterone spurs sperm production.
Along with increasing the amount of cum you ejaculate, having good cardiovascular health helps increase blood flow, which will make you better at sex in general. Good options to get in cardio include swimming, running, cycling, and high intensity interval training (HIIT). Be sure to add leg stretching so that you’re as limber as a porn star when it’s finally time to enjoy intimate time with your partner.
Pelvic floor exercises can make a huge difference in those struggling with premature ejaculation, which can damage your sexual confidence and reduce pleasure. These practices strengthen your pelvic floor muscles, which contract when your penis is erect to keep blood from flowing back out. Physical practices like Kegel exercises can increase ejaculation times and boost your sexual prowess, making them a front-line practice for how to cum more. Yoga practices are a great way to strengthen your pelvic floor, reducing the risk of premature ejaculation.
As another point, relaxing exercises like yoga reduce your stress levels and boost endorphins, helping to get you into the mood and better connect with your partner. This, too, can increase ejaculation by releasing the sex hormones that lead to desire and facilitate bonding with a lover.
Make Sure You Sleep Enough
Sleep is the great rebuilding phase for your body, and it is thus an essential element of how to cum more. We know that muscles are rebuilt when you sleep, but other bodily processes need to recover during sleep as well. This goes for your testicles and prostate too. If you give your body the sleep it needs—eight to nine hours per night—your body will be able to properly create seminal fluid, boost your sperm count, and perform other bodily functions that allow you to have optimal sexual performance.
Aside from sexual health and improved sexual activities, proper sleep ensures healthy testosterone levels. Physical activity requires energy, and can only be restored by a balanced diet and a good sleep hygiene.
Masturbate less often
When it comes to increasing ejaculation volume, less masturbation is more. A study in Reproductive Biology and Endocrinology found that total sperm count and semen volume decreased during a two-week period of daily masturbation, though other parameters like sperm motility were unaffected. Additional research notes that semen quality and sperm volume were best after four days of abstinence from ejaculation.
The reason is simple: your body produces sperm in a cycle that takes about 64 days, called spermatogenesis. During this period, your reproductive organs generate several million sperm per day, which move into the epididymis. When you ejaculate, semen stored in the seminal vesicles mixes with the sperm and passes through the penis.
Because sperm production is cyclical, frequent masturbation can lead to a low sperm count and semen volume. If you’re seeking to increase sperm count and produce more cum, a short break from masturbation, along with healthy eating habits and exercise, can lead to greater satisfaction.
4 Research-Based Supplements for Increasing Semen Volume
In 2005, a group of academic researchers reviewed published research studies that performed semen analysis. They reported the following average scientific properties of the semen collected from participants:
| Property | Per 100 mL | In average ejaculatory volume (3.4 mL) |
| Calcium (mg) | 28 | 0.8 |
| Chloride (mg) | 142 | 4.2 |
| Citrate (mg) | 528 | 15.5 |
| Fructose (mg) | 272 | 9.3 |
| Glucose (mg) | 102 | 3.0 |
| Lactic acid (mg) | 62 | 1.8 |
| Magnesium (mg) | 11 | 0.3 |
| Potassium (mg) | 109 | 3.2 |
| Protein (mg) | 5,040 | 148 |
| Sodium (mg) | 300 | 8.8 |
| Urea (mg) | 45 | 1.3 |
| Zinc (mg) | 17 | 0.5 |
Let's go into more detail about the nutrients and supplements that are reported to help make you cum more and improve sperm health. You might recognize some of these supplements from the holy grail.
Zinc
Zinc is the second most abundant mineral in your body, after iron. It is mostly stored in muscles, bones, prostate, and the liver, and is found in almost all body tissues.
Zinc aids enzyme function to control DNA expression, vitamin A metabolism, cell membrane stability, and your senses of smell and taste, among other things.
The male reproductive system relies heavily on zinc for antibacterial effects, testosterone synthesis, and sperm maturation. In the testicles, zinc supports the progression of immature sperm cell through a process called spermatogenesis.
Does Zinc Increase Sperm Volume?
Yes. Zinc has been linked to favorable outcomes for fertility and general sexual health in men. The average infertile male contains up to 1/3 less zinc than a male with typical Zinc levels. Seminal fluid contains a lot of zinc: 10 times the concentration of zinc in your blood, in fact.
The prostate is a gland responsible for 30% of seminal fluid volume. It has a high concentration of citrate, an important metabolic intermediate whose levels are closely linked to one's zinc levels.
When ejaculated, citrate is used to maintain the integrity of sperm heads as well as thin semen, which allows for faster sperm motility to find and fertilize the egg more easily. In the testicles, zinc supports germ cells (immature sperm cells) in their progression through spermatogenesis. You can think of this like sperm puberty.
Recommended Daily Allowance of Zinc
The recommended daily allowance is 11mg for men. The maximum long-term tolerable intake is 40mg daily. Keep in mind that not all Zinc that's consumed is absorbed: Zinc Oxide's absorption rate is 50% and Zinc Citrate's is 61%.
Pygeum Africanum (Pine Bark Extract)
Pygeum africanum, known by many as Pygeum, is an extract from the African cherry tree. It is sometimes referred to as the African plum tree, or its scientific names Prunus africanum and Pygeum africanum.
Pygeum bark extract supports existing prostate tissue by improving its architecture and therefore its function. Pygeum supplementation is linked to increasing seminal fluid, as well as improving symptoms that arise from an enlarged prostate like a weak urinary stream.
Does Pygeum Africanum Increase Semen Volume?
Clinical studies suggest that Pygeum Africanum increases the volume of seminal fluid, which includes the fluid that comes out of one's penis leading up to an orgasm (i.e., precum), as well as the fluid that comes out during an orgasm (i.e., cum).
Pygeum is often used by adults in doses of 75-250 mg by mouth daily for up to 12 months. Many people use the recommended dose for pygeum, but you can always speak with a healthcare provider to find out what dose might be best for your specific condition.
There are not currently well-documented instances of Pygeum’s interacting with other medications. That being said, if you have questions about side effects from Pygeum or other substances, you should talk to a healthcare professional.
Lecithin (Plant-Based and Animal-Based)
Lecithin is a term for a mixture of compounds derived from animal and plant tissues. Lecithins are amphiphilic (meaning they attract both water and fats) and belong to a larger group of compounds called phospholipids.
Phospholipids like lecithin comprise important parts of the brain, blood, nerves, and other tissues.
Lecithin supplementation in men has been linked to sexual health benefits, including prostate health and male fertility.
Lecithin is naturally occurring in a variety of common foods, such as meat, eggs, fish, and legumes. Most individuals consume lecithin in some form within their day-to-day diet.
As a supplement and as a food additive, Lecithin is generally recognized as safe (GRAS) by the FDA. This means that it is considered safe by experts under the conditions of its intended use.
Lecithin is sourced from eggs, soy, and sunflower seeds. While some protein residues may remain from the manufacturing process, these protein residues are normally not high enough to provoke allergic reactions.
Nevertheless, exercise caution if you are allergic to these foods. The highest quality and most ethical Lecithin supplements are typically isolated from soybeans.
Does Lecithin Increase Sperm Count?
Yes. Lecithin has been shown to reduce cholesterol, reduce cortisol responses in situations of social stress, increase semen volume, and improve sperm health.
L-Citrulline
L-Citrulline is an amino acid naturally found in red meat, poultry, fish, and dairy. It is necessary for making proteins and is commonly used to improve the body’s circulation.
L-Citrulline improves erection firmness and orgasm sensation by improving overall circulation and blood flow. It is commonly used as a natural treatment for erectile dysfunction as well as to improve male fertility.
Does L-Citrulline Improve Cum Volume?
Yes. L-citrulline is converted in the body into a chemical called nitric oxide, which causes blood vessels to open wider for improved blood flow. This can lead to firmer erections, among other things.
L-citrulline plays a role in sperm formation and prevents sperm membrane oxidation, leading to improved sperm quality. Those who supplement L-citrulline also report that it increases the strength of their orgasmic contractions, leading to an orgasm that feels better.
L-citrulline is considered to be generally safe. It might be effective at lowering blood pressure, reducing the symptoms of angina and PAD , and treating erectile dysfunction. If you take a blood pressure drug, talk to your doctor before using L-citrulline.
Do Semen Volume Pills Work?
There are several supplements out that claim to increase semen volume, though the majority of them are lacking in crucial ingredients. One common thing to find in semen volume pills is a Zinc-based supplement that contains a bunch of unrelated sex supplements, like horny goat weed and maca. While those aren't bad for you, they're not going to help increase your semen volume.
Even worse, there are some supplements that hide their ingredients behind a proprietary blend. You should never take a supplement without knowing what's in it.
For these reasons and more, Load Boost remains the only legitimate choice for a pill that will actually make you cum more.
Final Thoughts on Increasing Semen Volume
Most of these methods on their own won't make you cum more. For best results, consider a combination of the mentioned methods.
Research shows that maintaining your hydration, exercise, supplements, and good general health will all help you to have the most powerful possible ejaculations and increase your semen volume. The great thing about these methods is they go hand-in-hand with taking Load Boost!
Aside from giving you more intense orgasms and increased semen volume, these methods will also give you better sleep quality, muscle recovery, and general health. A healthy body means a healthy sex life!