Researchers are rethinking long-held beliefs about ejaculation and sperm health, noting that much of the common advice was “based more on speculation than science.” Trends like “No Nut November” suggest abstinence improves fertility or testosterone, but experts generally disagree, with some studies linking long periods without ejaculation to “increased stress or low mood” rather than benefits.

New findings point to potential downsides of abstinence. A major review analyzing 115 studies with nearly 55,000 men found that extended gaps between ejaculations were associated with poorer sperm quality, including “reduced movement, lower survival rates, and greater DNA damage.” Scientists believe that when sperm are stored too long, they begin to deteriorate naturally.

On the other hand, more frequent ejaculation may support healthier sperm. By clearing out older cells, the body can produce newer ones, keeping the system “refreshed.” This suggests that regular turnover may play a key role in maintaining sperm function and overall reproductive health.

Research has also examined broader health effects. A long-term Harvard study found that men who ejaculated 21 or more times monthly had a lower risk of prostate cancer compared to those who did so less often, even after adjusting for lifestyle factors.

While the exact biology is still being explored—possibly involving oxidative stress or energy loss in older sperm—the overall evidence supports balance. Rather than long abstinence, “regularity” appears more beneficial, with moderate, consistent habits helping maintain both fertility and reproductive health.