Semen retention: what evidence exists and what’s misinformation
Semen retention has become a popular topic online, with claims that avoiding ejaculation can increase testosterone, improve fertility, boost energy, build muscle and improve mental performance. But how much of this is supported by science?
The answer is more nuanced than social media often suggests.
There is good evidence that the time between ejaculations affects semen analysis results and some measures of sperm quality. However, there is currently no good evidence that routinely avoiding ejaculation for days or weeks produces the wide range of physical or hormonal benefits often attributed to “semen retention”.[1–6]
What is semen retention?
Semen retention generally means deliberately avoiding ejaculation for a period of time. This may involve avoiding masturbation, sexual intercourse or ejaculation during sexual activity.
It is important to separate semen retention from several different issues.
Reducing pornography use, addressing compulsive sexual behaviour, improving sexual confidence and temporarily abstaining before a semen analysis are all different things. A person may feel better after changing one of these behaviours, but that does not necessarily mean the benefit came from physically “retaining semen”.
Research examining online men's health information has found that semen retention is particularly popular on social media and that the accuracy of men's health content online is often poor.[10,11]
Does semen retention increase testosterone?
This is probably the most common claim—and one of the most misleading.
There is no convincing evidence that avoiding ejaculation produces a clinically meaningful or sustained increase in testosterone.
A frequently quoted study involving 28 men reported that testosterone reached approximately 145.7% of baseline on the seventh day after ejaculation.[7] This is sometimes presented online as evidence that seven days of semen retention dramatically increases testosterone.
There are several important problems with that interpretation.
The paper was subsequently retracted in 2021 because it substantially overlapped with an earlier publication.[8] Retraction does not necessarily mean every measurement in the study was false, but the paper should not be treated as reliable independent evidence.
More importantly, even the original study did not demonstrate a sustained progressive increase in testosterone with continued abstinence.[7]
A separate study involving only 10 healthy men found higher testosterone concentrations after three weeks of sexual abstinence, but the study was very small and did not demonstrate that abstinence improves muscle development, exercise performance, libido or long-term hormonal health.[6]
At present, semen retention is therefore not an evidence-based treatment for low testosterone.
Men worried about low testosterone should generally be assessed using symptoms together with appropriately timed blood testing rather than attempting to manipulate testosterone through ejaculation frequency.
If fertility is also important, prescribed testosterone deserves particular consideration because external testosterone can suppress sperm production. You can read more about testosterone and male fertility here.
What happens to sperm if you do not ejaculate?
This is where there is considerably more scientific evidence.
Sperm are continuously produced within the testes. After production they mature and are stored within the reproductive tract before ejaculation.
Waiting longer between ejaculations generally allows more sperm and seminal fluid to accumulate. As a result, longer abstinence commonly produces:
higher semen volume
higher sperm concentration and total sperm numbers
but potentially lower progressive motility and greater sperm DNA fragmentation when abstinence becomes prolonged.[3–5]
A 2024 meta-analysis of 13 studies involving 2,315 men found that longer abstinence was associated with greater semen volume and sperm concentration, but also higher sperm DNA fragmentation and slightly lower progressive motility.[3]
A larger 2025 systematic review and meta-analysis evaluating more than 31,000 samples similarly found that shorter abstinence periods were associated with lower semen volume and concentration but better motility and lower sperm DNA fragmentation overall.[4]
This means that more semen does not automatically mean better-quality sperm.
How long should I abstain before a semen analysis?
For a standard diagnostic semen analysis, consistency is important.
The World Health Organization recommends collection after approximately 2–7 days without ejaculation, and the first Australian evidence-based male infertility guidelines published in 2025 also recommend this interval.[1,2]
The European Association of Urology recommends performing semen analysis according to the current WHO laboratory manual.[12]
This interval is primarily designed to standardise testing. It does not mean seven days is the ideal ejaculation interval for fertility or general health.
If you have recently had a semen test, you can use the Semen Analysis Interpreter to understand what the different measurements mean.
An abnormal result should also be interpreted in context because semen results naturally vary between samples.
Is longer abstinence better when trying to conceive?
Usually, there is no reason for couples to “save up” sperm for a week or more before trying to conceive.
The American Society for Reproductive Medicine advises that intercourse approximately every 1–2 days during the fertile window provides high pregnancy rates. More frequent intercourse has not been shown to reduce fertility in men with normal semen quality.[9]
In selected fertility situations—including men with increased sperm DNA fragmentation or couples undergoing assisted reproduction—a reproductive specialist may sometimes recommend a shorter ejaculation interval. However, this should be individualised rather than applied as a general semen-retention rule.[3–5]
If semen testing has shown low sperm count, prolonged abstinence is also unlikely to address the underlying cause. Male fertility assessment may instead consider hormonal factors, varicocele, previous testosterone or anabolic steroid use, genetic factors, testicular conditions and other potential contributors.
Learn more about male infertility and reproductive urology.
Does semen retention improve sperm quality?
Not necessarily.
Longer abstinence tends to improve the quantity of semen and sperm in an individual ejaculate, whereas shorter abstinence may improve some measures of quality, particularly progressive motility and sperm DNA fragmentation.[3–5]
This apparent trade-off explains why there is no single ejaculation interval that is ideal for every fertility situation.
It also illustrates why looking only at semen volume can be misleading. A larger ejaculate does not necessarily mean fertility has improved.
Does semen retention increase energy, confidence or motivation?
There is currently no established biological evidence that storing semen provides a reservoir of energy that can subsequently be redirected into muscle growth, concentration, confidence or athletic performance.
That does not mean people who undertake a semen-retention challenge cannot feel better.
For some men, the challenge may coincide with changes such as reducing excessive pornography use, spending less time online, exercising more regularly, improving sleep or feeling greater control over their behaviour.
Those changes may have genuine psychological or lifestyle benefits. They should not, however, automatically be attributed to retained semen.
Does ejaculation lower testosterone?
Ejaculation can cause short-term hormonal changes associated with sexual arousal and orgasm, including changes in prolactin and other neuroendocrine signals.[6]
These normal short-term changes are different from clinically significant testosterone deficiency.
There is currently no good evidence that normal masturbation or sexual activity progressively “drains” testosterone from the body.
What about prostate health?
There is no evidence that semen needs to be regularly expelled to prevent it becoming “toxic”.
However, an interesting observational relationship has been identified between ejaculation frequency and prostate cancer.
A large prospective study involving 31,925 men found that men reporting higher ejaculation frequency had a lower subsequent incidence of prostate cancer, particularly lower-risk prostate cancer.[13]
This does not prove that ejaculation prevents prostate cancer. Observational studies cannot completely separate ejaculation frequency from other lifestyle and health factors.
Equally, there is no evidence that practising semen retention means someone will develop prostate cancer.
The finding simply does not support claims that long-term ejaculation avoidance is necessary for prostate health.
Can semen retention be harmful?
For most otherwise healthy men, choosing not to ejaculate for a period is unlikely to be physically dangerous.
The body continues to produce sperm. Older sperm are eventually broken down and reabsorbed, and some men may experience spontaneous nocturnal emissions.
The more important issue is whether the practice becomes associated with anxiety, guilt, obsessive tracking, sexual avoidance or delaying assessment of an actual sexual or fertility problem.
Semen retention should not be used as a substitute for assessment of persistent erectile dysfunction, ejaculatory problems, infertility, hormonal symptoms or abnormal semen results.
What if I am worried about my fertility?
Rather than focusing on how many days you can avoid ejaculation, it is usually more useful to assess the factors that actually influence reproductive health.
A male fertility assessment may include medical and reproductive history, examination, semen analysis and—where appropriate—hormone, genetic or other testing.[2,12]
If you already have a semen result, start with the Semen Analysis Interpreter.
You may also find Fertility Hacks for Men: What Actually Has Evidence? useful for separating established fertility advice from popular online claims.
Men with repeatedly abnormal semen results, very low sperm counts, no sperm seen in the ejaculate or difficulty conceiving can consider a male fertility consultation to determine whether further assessment is appropriate.
Frequently asked questions
How many days of semen retention gives the highest testosterone?
There is no proven number of days that produces a clinically meaningful sustained increase in testosterone. The popular seven-day claim largely stems from a subsequently retracted study.[7,8]
Is 30 days of semen retention healthy?
There is no established medical requirement to ejaculate within a particular period in an otherwise healthy man. However, there is also no strong evidence that 30 days of abstinence provides specific hormonal or physical health benefits.
Does masturbation cause low testosterone?
Normal masturbation has not been shown to cause chronic testosterone deficiency.
Does ejaculation reduce sperm count?
Frequent ejaculation can reduce the number of sperm contained in an individual ejaculate because less time has passed for sperm to accumulate. This is different from permanently reducing sperm production.[3–5]
Should I abstain before having a semen analysis?
Generally, yes. Current WHO and Australian guidance recommends approximately 2–7 days without ejaculation before a standard diagnostic semen analysis.[1,2] Follow the instructions provided by your laboratory.
Should I retain semen if we are trying for a baby?
Usually there is no need for prolonged abstinence. Regular intercourse during the fertile window is generally preferred, with intercourse every 1–2 days providing high pregnancy rates.[9] Individual advice may differ for particular semen abnormalities or assisted reproductive treatments.
Key message
Semen retention is a good example of an online health trend containing a small amount of genuine physiology surrounded by much larger claims.
What the evidence supports: ejaculation frequency can change semen volume, sperm concentration, motility and sperm DNA fragmentation, and abstinence should be standardised before a semen analysis.[1–5]
What the evidence does not currently support: that prolonged semen retention reliably increases testosterone, muscle growth, energy, masculinity, cognitive performance or general health.
For fertility, the aim should not be to maximise the number of days without ejaculation. It should be to understand the individual's semen results, reproductive health and the fertility circumstances of the couple.
References
World Health Organization. WHO laboratory manual for the examination and processing of human semen. 6th ed. Geneva: World Health Organization; 2021.
Katz DJ, O'Donnell L, McLachlan RI, Moss TJ, Boothroyd CV, Jayadev V, et al. The first Australian evidence-based guidelines on male infertility. Med J Aust. 2025;223(11):653-663. doi:10.5694/mja2.70080.
Lo Giudice A, Asmundo MG, Cimino S, Cocci A, Falcone M, Capece M, et al. Effects of long and short ejaculatory abstinence on sperm parameters: a meta-analysis of randomized-controlled trials. Front Endocrinol (Lausanne). 2024;15:1373426. doi:10.3389/fendo.2024.1373426.
Raditya M, Soejono AH, Siswanto MA, Atmoko W, Shah R, Agarwal A, et al. Impact of shorter abstinence periods on semen parameters: a systematic review and meta-analysis. World J Mens Health. 2025;43(3):563-579. doi:10.5534/wjmh.240035.
Hanson BM, Aston KI, Jenkins TG, Carrell DT, Hotaling JM. The impact of ejaculatory abstinence on semen analysis parameters: a systematic review. J Assist Reprod Genet. 2018;35(2):213-220. doi:10.1007/s10815-017-1086-0.
Exton MS, Krüger THC, Bursch N, Haake P, Knapp W, Schedlowski M, et al. Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. World J Urol. 2001;19(5):377-382. doi:10.1007/s003450100222.
Jiang M, Xin J, Zou Q, Shen JW. A research on the relationship between ejaculation and serum testosterone level in men. J Zhejiang Univ Sci. 2003;4(2):236-240. doi:10.1631/jzus.2003.0236. Retracted.
Jiang M, Jiang X, Zou Q, Shen JW. Retraction Note to: A research on the relationship between ejaculation and serum testosterone level in men. J Zhejiang Univ Sci A. 2021. doi:10.1631/jzus.2003.r236.
Practice Committee of the American Society for Reproductive Medicine and Practice Committee of the Society for Reproductive Endocrinology and Infertility. Optimizing natural fertility: a committee opinion. Fertil Steril. 2022;117(1):53-63. doi:10.1016/j.fertnstert.2021.10.007.
Dubin JM, Aguiar JA, Lin JS, Greenberg DR, Keeter MK, Fantus RJ, et al. The broad reach and inaccuracy of men's health information on social media: analysis of TikTok and Instagram. Int J Impot Res. 2024;36(3):256-260. doi:10.1038/s41443-022-00645-6.
Prause N. Online ejaculation training programs promote non-evidence-based treatment of male sexual dysfunction. Int J Impot Res. 2024;36(7):759-764. doi:10.1038/s41443-023-00780-8.
European Association of Urology. EAU Guidelines on Sexual and Reproductive Health: Male Infertility. Arnhem: EAU Guidelines Office; 2026.
Rider JR, Wilson KM, Sinnott JA, Kelly RS, Mucci LA, Giovannucci EL. Ejaculation frequency and risk of prostate cancer: updated results with an additional decade of follow-up. Eur Urol. 2016;70(6):974-982. doi:10.1016/j.eururo.2016.03.027.
Medical disclaimer
This article provides general educational information and does not replace individual medical advice, diagnosis or treatment. Semen analysis results and fertility concerns should be interpreted in the context of medical history, examination, other investigations and, where relevant, the reproductive circumstances of both partners. If you have concerns about fertility, sexual function, ejaculation or hormone levels, discuss them with an appropriately qualified healthcare professional. Do not start, stop or change prescribed medication based on information in this article.
