Sperm regeneration is not immediate. On average, it takes around 30 to 40 days to produce new sperm from start to finish.
In this article, we examine the sperm production process, the life cycle of a sperm cell, and the factors that can affect sperm levels.
We also take a look at the steps people can take to boost sperm health and improve the chances of conception.
The sperm production process varies, but on average, it takes 64 days to produce sperm.
After this, the sperm
Spermatogenesis is the process
LH
An issue with any of these hormones may affect a person’s ability to make sperm and may slow the process.
The average male produces millions of sperm each day.
Sperm quality and count tend to decline with age, however. This is because older males may have more mutations in their sperm and produce fewer sperm.
Other factors, such as health and lifestyle, may also affect both sperm production and health. For example, moderate exercise may improve sperm health, while excessive exercise can damage it.
Exposure to water, air, and soil pollution can also negatively impact sperm health. Contaminants include:
- heavy metals
- tobacco smoke
- pesticides
- dioxins
- furans
- phthalates
- bisphenols
About
In some cases, a male produces healthy sperm that do not travel to the ejaculate due to a blockage or other physical problem.
In other cases, a male produces few or no sperm. This will often be due to a problem with the testicles or endocrine system.
Once sperm have completed their development, they remain in the epididymis. When a male ejaculates, fluid from the seminal vesicles joins the sperm to make semen.
If a male does not ejaculate sperm, the body eventually breaks down and reabsorbs them.
Sperm can die within a few minutes outside a male’s body. However, sperm can live for about 4 days in a female’s body if she is producing cervical mucus. This mucus helps nurture and protect the sperm and makes it easier for the sperm to swim to the egg.
A male does not ejaculate all of their sperm, and the body constantly produces more sperm. As a result, there will still be sperm in a male’s semen even if they ejaculate several times per day.
When a male goes several days without ejaculating, their sperm count rises slightly.
More frequent ejaculation lowers sperm count but is unlikely to affect fertility in healthy males.
A 2024 study found little difference between sperm count in males who abstained from ejaculating in long and short intervals.
A 2020 study found that sperm count in individuals abstaining for less than 24 hours was similar to longer periods of abstinence.
Together, these studies suggest that in males with reduced fertility, frequent ejaculation might lower the chances of conception by lowering sperm count slightly.
For most males, however, even very frequent ejaculation is unlikely to affect fertility.
Sperm work best at cool temperatures. The testicles help keep sperm cool by descending from the body. Prolonged exposure to heat — such as from hot tubs, intense exercise, or workplace equipment — may damage sperm.
Males who want to improve fertility should wear loose-fitting underwear. Snug underwear may trap heat and force the testicles against the body, further increasing temperature.
Anything that affects overall health may also affect sperm production, since sperm health depends on complex interactions among several hormones and bodily systems. For example, excessive drinking and smoking
It is also important to eat a healthy, balanced diet. Research has linked the Western diet with lower sperm health. This can include ultra-processed foods and high fat dairy products.
However, most research has found only a correlation — not a causal relationship — between these foods and lower sperm counts.
On the other hand, eating these foods may improve sperm quality:
- vegetables
- fruits
- nuts and whole cereals
- seafood
- poultry
- low-fat dairy products
To improve the chances of conception, people can time when they have sexual intercourse to line up with when they are at their most fertile.
Egg cells live for only 12–24 hours after ovulation, which means that timing sex for immediately before or after ovulation improves the chances of conception.
An older 2015 study found that the first fraction of ejaculate contains the highest concentration of sperm, and that these sperm move more effectively and are of a higher quality than those later in the ejaculate.
So, it is important for a male to ejaculate directly into their partner to ensure that these early sperm have a chance to travel to the egg.
Using ovulation predictor tests, monitoring female signs of fertility such as cervical mucus, and having regular sexual intercourse may also increase the odds of conceiving.
Ovulation predictor kits are available for purchase in stores and online.
From start to finish, it takes the male body an average of 64 days to produce new sperm cells.
As the body is constantly producing sperm cells, a healthy male will usually always have some sperm cells in their semen.
Most couples should be able to conceive within 12 months of trying. Couples who have not conceived after a year or who have had several miscarriages should consult a doctor who specializes in infertility.
A wide range of lifestyle and medical interventions can improve fertility, but fertility declines with age and time. This means that the earlier a couple seeks help for infertility, the greater their chances are of having a child.