Hydrate adequately (water regularly throughout the day)
Maintain a healthy weight
Exercise regularly (moderate cardio and strength training)
Get sufficient sleep (aim for 7–9 hours nightly)
Limit alcohol intake
Avoid smoking and vaping
Avoid recreational drugs
Reduce or stop anabolic steroids and testosterone-boosting supplements
Limit caffeine to moderate amounts
Manage stress (consistent stress-reduction routine)
Ensure adequate dietary intake of protein and overall calories
Include foods rich in zinc (oysters, beef, pumpkin seeds, beans)
Include foods rich in selenium (Brazil nuts, eggs, seafood)
Include foods rich in omega-3 fatty acids (salmon, sardines, chia, flax)
Include foods rich in folate (leafy greens, beans, citrus)
Include foods rich in vitamin C and E (citrus, berries, nuts, seeds)
Consider supplements if appropriate: zinc, selenium, vitamin C, vitamin E, folate, omega-3s
Avoid megadoses of supplements unless directed by a clinician
Increase ejaculation frequency gradually if volume is currently low (avoid long gaps)
Use consistent ejaculation timing (e.g., every 1–2 days if trying to maximize volume)
Practice good sexual health (reduce friction, stay relaxed, avoid pain)
Review medications with a clinician if relevant (some can affect semen volume)
Treat underlying conditions that can reduce volume (e.g., dehydration, infections, hormone issues)
Seek medical evaluation if low volume persists or if there are symptoms (pain, swelling, blood, urinary issues, infertility concerns)