What is semen retention, and does it benefit your sex life?

Semen retention—the practice of deliberately avoiding ejaculation—has been around for centuries, and with it, talk of its many perks. 

According to ancient Hindu and Buddhist mythology, for example, retaining semen could preserve energy, boost spiritual growth, and enhance mental clarity. Today, the list of supposed semen retention benefits has grown to include other pros, such as improved sexual function, increased testosterone levels, and better sleep, though there is little to no evidence to back these claims. But are the benefits of semen retention legit? 

While there’s nothing downright harmful about foregoing ejaculation, the reality is, right now, we just don’t have much evidence backing up the purported perks—and depending on how you approach it, it could come with some downsides. 

Intrigued by the practice? Here’s what you need to know about semen retention, its alleged benefits and potential risks, and how to safely try it yourself.

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Put simply, semen retention is the practice of avoiding ejaculation, according to the International Society for Sexual Medicine.  It can be done by practicing abstinence from masturbation and partnered sex or learning to orgasm without ejaculating. 

People try it for different reasons, though many believe semen retention offers various benefits for their mental, physical, and spiritual health, from increased masculinity to higher testosterone levels and healthier sperm. Of course, there is no data to prove that any of these effects are consistent or reproducible. Individual results may vary. Of note, there is substantial evidence that more frequent ejaculation provides sperm with better quality and higher fertility potential.  Though the idea has recently become popular among certain communities (namely online ones, like TikTok and the r/Semenretention subreddit), the idea that semen loss is bad for male health has a long-standing history, appearing across ancient cultures and religions.

Is semen retention the same as NoFap? 

Semen retention and NoFap aren’t exactly interchangeable, though they’re frequently brought up in similar contexts. 

NoFap is an online community, organization, and website dedicated to using abstinence and “reboot” challenges (think: No Nut November) to recover from masturbation and porn addiction. It typically refers to the practice of eschewing porn use, masturbation, or orgasm altogether. 

Semen retention, on the other hand, is more specifically the practice of not ejaculating, which includes both solo and partnered sexual activity. While semen retention has ancient origins, however, NoFap originated in 2011 on Reddit. Advocates of NoFap claim that it offers similar benefits to semen retention, including mental clarity and boosted testosterone levels, though neither practice is supported by robust scientific research.

Poke around the internet, and you’ll see a lot of claims about the benefits of semen retention, ranging from better sex life to improved overall health.  It is worth recognizing that the potential benefits of semen retention have primarily been identified for men who are addicted to frequent masturbation and other sexual conditions that may be abnormal.   Is there any research to back the purported perks up, though? Eh—but we’ll discuss that in a minute. First, here are some of the most commonly cited perks of the practice, largely according to anecdotal reports (think: those shared on Reddit):

• Improved testosterone levels

• Healthier sperm

• Enhanced sexual function (think: reduced erectile dysfunction) 

• Lower anxiety

• Increased energy levels

• Higher self-esteem

• Better sleep

• Mental clarity

• Increased muscle growth

• Thicker hair 

• Glowing skin

• Healthier relationships

While these are all purported benefits, it’s important to note that they’re anecdotal, and we need a lot more research to validate these claims. Not to mention, the relevant studies we do have are on abstinence rather than on semen retention, specifically. That research focuses mainly on two of the aforementioned potential perks: improved testosterone levels and semen quality. There is also significant nuance to those studies; it seems like short-term effects of abstinence are different than long-term effects.

So, does semen retention increase testosterone? As of right now, we don’t have a definitive answer. In both semen retention and NoFap communities, people often point to one 2003 study that found male participants (28 in total) experienced a peak in testosterone levels after seven days of abstinence. An earlier 2001 study, done with just 10 participants, also found that serum testosterone levels were higher after a three-week period of abstinence. 

However, both of the studies involved small sample sizes, and the results haven’t been replicated in the 20 years since publication. In a 2021 narrative review of research on the topic of masturbation abstinence, researchers concluded that we just can’t make any conclusive statements about how ejaculatory abstinence or semen retention affects male testosterone levels at this time.

Now, what about the supposed semen retention benefit of healthier sperm? There’s a bit more research on the effect of ejaculatory abstinence on sperm health, which plays a key role in fertility. However, the results are also nuanced, and the ideal period of ejaculatory abstinence remains debatable. 

A 2024 meta-analysis of the available research found that short ejaculatory abstinence periods (1–2 days) may result in higher sperm motility and viability and decreased sperm DNA damage. Longer abstinence periods (5–7 days) may lead to higher sperm concentrations or larger semen volume but also lower motility and viability due to increased cell damage and oxidative stress. This is in line with improved fertility and better sperm quality reported in other research reviews that together paint a complicated picture of how semen retention might affect sperm quality and, thus, your ability to conceive.

There’s no scientific evidence suggesting that semen retention poses any serious risks to your health; however, everyone’s experience with the practice is different, and there are a few potential downsides to keep in mind. 

Anecdotally, for example, some people report experiencing heightened anxiety, aggression, stress, and physical health side effects like headaches or pain while practicing semen retention. Others report a generally harmless but uncomfortable condition called ​​epididymal hypertension (better known as “blue balls”): scrotal pain as a result of heightened sexual arousal that isn’t released with an orgasm.

Regular ejaculation also appears to come with some benefits. So, by forgoing it, you may be missing out on the potential perks, which, in and of itself, could theoretically be considered a risk of semen retention. For example, some studies suggest that frequent masturbation reduces the risk of prostate cancer, though researchers have yet to agree that we have conclusive evidence. Another study of nearly 500 heart attack patients also found that having sex (and successfully ejaculating) at least once a week was associated with a 10% drop in heart disease mortality and a 44% reduction in non-heart disease mortality. Remember that sexual activity can be considered a form of exercise. Anecdotally, many people also say masturbation or sex helps them sleep better or feel less stressed, perhaps thanks to feel-good hormones dopamine and oxytocin that are released during orgasm.

From a mental health standpoint, putting a lot of pressure on yourself to avoid ejaculation can foster an unhealthy mindset around masturbation and sexual pleasure. For example, being overly concerned about losing semen can contribute to “semen-loss anxiety,” where any instance of ejaculation (even unintentional, such as nocturnal emission or wet dreams) can trigger guilt and shame and cause distress. General masturbatory guilt can also negatively impact psychological and relational well-being and is tied to higher scores of anxiety and depression, sexual dysfunction, and relationship problems.

Finally, keep in mind that if you’re engaging in partnered sex with someone who can become pregnant, attempting to prevent ejaculation doesn’t completely eliminate the risk of conception since it’s possible to become pregnant from precum. Be sure to follow the appropriate safe sex practices (such as wearing a condom) whether you’re practicing semen retention or not.

There are a few different ways to practice semen retention: 

• Abstinence. Abstinence refers to restraining yourself from sexual activity. Some people may practice only masturbation abstinence, abstinence from partnered sex, or both.

• Edging. Edging involves arriving at a point just before orgasm and then stopping stimulation to avoid reaching climax or ejaculating. Some people also practice this technique as a way to prevent premature ejaculation (PE) and encourage sexual control. Though not exactly the same, edging can be similar to sexual continence (or coitus reservatus), which is when a male has sexual intercourse but refrains from ejaculating. You can try edging (with or without a partner). While having sex or stimulating yourself, continue until finding yourself getting close to orgasm. Then, before you go over the edge, stop, slow down, or change the stimulation to prevent climax.

Retrograde ejaculation. Retrograde ejaculation (sometimes referred to as “injaculation” or “dry orgasm”) is when you climax and, instead of semen exiting the body through the penis, it’s diverted up into the bladder. Unintentional retrograde ejaculation is a medical condition associated with prior surgery or nerve-related problems like diabetes that can cause infertility (since the sperm isn’t exiting the penis into the vagina). Some people who practice semen retention make it happen intentionally by pressing on the perineum (the area between the scrotum and anus) just before orgasm. Anecdotally, people also say they’ve trained themselves to forcefully contract their pelvic floor muscles at the moment of orgasm to intentionally create retrograde ejaculation.

When to stop practicing semen retention

If you’re engaging in semen retention and start to experience any pain or discomfort associated with the practice, it’s a good idea to stop. If you find that you can no longer ejaculate if and when you want to, you should also stop practicing semen retention and consider consulting a doctor, especially if you hope to conceive. 

If you feel called to explore the practice of semen retention, that’s your prerogative; just keep in mind that many of the purported benefits shared online are purely anecdotal and not backed by hard evidence. (And on that note: online forums should not be taken as medical advice.) That said, here’s what to know when it comes to semen retention, its benefits, risks, and more: 

• Semen retention is the centuries-old practice of avoiding ejaculation, be it by abstaining from masturbation and partnered sex or learning to orgasm without ejaculating. 

• While they’re largely unsupported by science, supposed benefits of semen retention include reduced sexual dysfunction, lessened anxiety, boosted energy, better sleep, and more. 

• There is very limited (if any) research on semen retention, its benefits, and whether it even works in the first place. There also isn’t any scientific evidence that suggests the practice poses serious risks to your health. 

• That said, there are far more proven treatments to address certain concerns for which you might consider semen retention. Take, for example, ED: evidence-backed treatments for this condition can include prescription medications like Viagra (sildenafil) and Cialis (tadalafil). And then there’s PE, which can also be addressed by medications or topical wipes, such as Roman Swipes. 

It’s important to remember that regular ejaculation, be it via masturbation or partnered intercourse, is often considered a healthy sexual behavior with no real downsides. But many religions and cultures have their own beliefs about whether or not it’s okay, which can complicate things. If you feel intense negative emotions or shame around your sex or masturbation habits, consider seeking out a sex therapist for help. And if you’re hoping to use semen retention for better luck conceiving or as a means to deal with other problems (say, difficulty concentrating or low energy), it’s a good idea to tap a healthcare provider for help because semen retention may not necessarily help.  

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How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

Editorial Guidelines | Medical Review Process

Current version

December 14, 2024

Written by

Lauren Mazzo

Fact checked by

Peter Schlegel, MD and Raagini Yedidi, MD

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About the medical reviewers

Peter Schlegel, MD

Peter Schlegel, MD, is a Ro Advisor, board-certified urologist, and internationally acclaimed expert in the treatment of male fertility. For nearly 20 years, Dr. Schlegel served as the chair of Urology at New York Presbyterian/Weill Cornell. He now focuses on providing the best patient care possible for urologic conditions through his private practice.

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.