Stay well hydrated
Eat a balanced diet with enough protein, healthy fats, fruits, and vegetables
Increase zinc intake through foods like oysters, beef, pumpkin seeds, and beans
Get enough selenium from foods like Brazil nuts, fish, and eggs
Include omega-3 fats from fish, chia seeds, flaxseeds, and walnuts
Exercise regularly, but avoid overtraining
Sleep 7 to 9 hours per night
Reduce stress
Avoid smoking
Limit alcohol intake
Avoid recreational drugs
Maintain a healthy body weight
Avoid frequent ejaculation if you want temporary volume increase
Give your body time to recover between ejaculations
Avoid overheating the testicles with hot tubs, saunas, or tight clothing
Review medications with a doctor if you suspect they affect semen volume
Treat underlying health issues such as low testosterone, diabetes, or prostate problems
Consider seeing a urologist if semen volume is persistently low