Many misconceptions surround masturbation and its effect on testosterone levels.
One of the most common is that masturbation affects hormones and their levels. So a lot of people tend to ask: does masturbation decrease testosterone?
Currently, there is insufficient scientific evidence to prove that masturbation leads to testosterone deficiency. There’s also a notable lack of studies if masturbation can raise testosterone levels in the long-term.
What is Testosterone and What Does It Do?
Testosterone is a type of hormone known as an androgen. It helps develop and maintain male reproductive tissues. It also shapes secondary sexual characteristics in males.
Biological males produce the most testosterone, but females also produce a small amount. It serves several vital functions in the body, including:1
- Sexual development – Testosterone aids in sexual development. It helps develop male sexual organs, the growth of facial and body hair, and the deepening of the voice.
- Bone and muscle mass – Testosterone influences muscle mass, strength, and bone density. These all contribute to overall physical performance.2
- Sperm production – Tesotestrone helps make more sperm cells.
- Libido – Testosterone influences sex drive or libido in both males and females. This means they play an important role in sexual function maintenance and arousal.
“Testosterone is a vital component of humans ever since conception. It allows sexual differentiation, stimulates the production of red blood cells, and later paves the way for puberty,” says our in-house medical expert, Dr. Rizza Mira.
The Role of Testosterone in the Body
Beyond sexual development and reproduction, testosterone is involved in various physiological processes. It affects mood regulation, cognitive function, energy levels, and overall health.3
Furthermore, testosterone helps heart health and prevents osteoporosis.3
Factors Affecting Testosterone Levels
Several factors can influence testosterone levels in the body.4
Understanding these factors can help people maintain proper hormonal balance.
- Age – Testosterone levels begin to decline between the ages of 30-40. However, individual rates of decline vary.
- Lifestyle habits – Several lifestyle habits can cause low testosterone levels. These include poor sleep,2,5 obesity,6 cigarette smoking, and excessive alcohol consumption.7
- Health conditions – Diseases that affect the testes or pituitary gland can affect testosterone production.7
- Medications – Some medications, such as opioids, can decrease testosterone levels.7
How Does Masturbation Affect Testosterone?
There is no direct relationship between masturbation and long-term testosterone levels. Not enough scientific evidence proves a link between masturbation on reduced testosterone levels.
How Masturbation and Testosterone are Connected
Many myths and misconceptions surround the relationship between masturbation and testosterone levels.
- Temporary Testosterone Increase – Testosterone levels rise temporarily during arousal and masturbation-induced orgasm.8
- No Long-Term Impact – No evidence suggests that masturbation leads to permanent testosterone reduction.8
- Individual Variations – Individual variations exist when it comes to hormone changes and responses. Some individuals may experience a more pronounced testosterone response to sexual activity. Age, overall health, and individual hormonal response can contribute to these variations.
- Psychological and Emotional Factors – Masturbation can affect how you feel and think.9 However, these consequences are not directly related to testosterone levels. Rather, they’re related to the individual's relationship with and attitudes toward masturbation.
Debunking Myths Surrounding Masturbation and Testosterone
Myth 1: Masturbation causes a significant drop in testosterone levels
There is a temporary increase in testosterone during arousal and orgasm. However, there is no long-term effect of masturbation on overall testosterone levels.10
“Testosterone levels are not depleted during masturbation. Aging plays a role in lowering the levels of testosterone. The average man loses 1% per year,” explains Dr. Mira.
Myth 2: Frequently Ejaculating Affects Testosterone
Testosterone levels fluctuate in response to sexual activity. However, the body has a strong feedback system to regulate hormone levels and production. Ejaculating does not deplete testosterone levels over time.11
How Ejaculation and Testosterone Levels are Related
Ejaculation is the release of sperm during orgasm. It doesn't affect testosterone levels much. The relationship between testosterone levels during ejaculation includes:
- Temporary testosterone boost – Testosterone levels rise during arousal12 and peak during orgasm.11 However, this increase is brief. Levels return to normal after.
- Hormonal feedback mechanism – The body has a feedback mechanism or endocrine response that maintains hormone levels. The hypothalamus and pituitary gland signal the testes to produce more testosterone after ejaculation. This ensures a steady supply of this hormone.13
Frequent Ejaculation and Its Impact on Testosterone
Ejaculating frequently has no impact on testosterone levels.11
According to studies, regular sexual activity may benefit testosterone production. But this boost occurs because of improved sexual performance and function.14
However, ejaculation does not impact testosterone levels. Whether this is through masturbation or sexual activity.
Short-Term and Long-Term Effects of Ejaculation on Testosterone
Ejaculation temporarily raises testosterone levels as a physiological response to sexual stimulation. This increase, however, is transient and has no long-term effects on testosterone levels.
Regular ejaculation has no long-term effect on testosterone levels. The feedback system of the body ensures that testosterone levels remain constant.
Does Being Sexually Active Increase Testosterone?
It's important to remember that sexual activity includes more than just ejaculation. “Sexual activity” includes both sexual activity and sexual desire.
How Sexual Activity Affects Testosterone Levels
Sexual activity affects testosterone in several ways. These include:
- Arousal and expectation – Sexual stimuli can increase testosterone levels.15 These levels normalize after orgasm.10
- Active participation – Sexual activity can increase testosterone levels on a short-term level.16 This is regardless of whether or not ejaculation occurs.
“Quantitatively, studies show that testosterone levels are low before sex and orgasm. Masturbation does not impact levels permanently. This level increases after ejaculation and, by a hormonal feedback mechanism, returns to normal value,” says Dr. Mira.
How Testosterone and Sexual Desire are Linked
Testosterone is essential for both male and female sexual desire or libido. Sexual desire affects testosterone by the following:
- Initial interest and motivation – Testosterone plays a role in attraction.17 Higher testosterone levels are linked to a greater desire for sexual activity.
- Arousal and responsiveness to sexual stimuli – Testosterone aids arousal. It does this by increasing blood flow and sensitivity.18 It influences sexual responsiveness and the ability to experience and enjoy sexual pleasure.
Natural Ways to Boost Testosterone
Several factors can impact testosterone levels and sexual activity:
- Age and health – Testosterone levels naturally decline with age.19 Maintaining a healthy lifestyle can aid in testosterone optimization.5
- Individual variability – Testosterone levels and responses to sexual activity can differ between people. Genetics and hormonal profile can influence the impact of sexual behavior on testosterone.4
- Certain illnesses – Some inflammatory diseases also cause a decline in testosterone levels.20 These include sarcoidosis, histiocytosis, and tuberculosis. All these conditions involve the hypothalamus and pituitary gland, which impacts testosterone production.
There are, however, some natural ways to boost testosterone.
Diet and Lifestyle Changes for Testosterone Optimization
The food we eat and the decisions we make in our daily lives can greatly impact our testosterone levels. Here are some dietary and lifestyle changes that can help naturally boost testosterone:
- Well-balanced nutrition – A well-balanced, nutrient-dense diet promotes testosterone production. Foods that have been shown to boost testosterone levels include fatty fish, leafy greens, and eggs.21 Include a variety of fruits, vegetables, and whole grains in your diet. Avoid food rich in refined sugars, artificial flavors, and processed foods.
- Healthy weight – Maintaining a healthy weight is essential for testosterone optimization. This is because excess body fat can lower testosterone levels.22 Maintain a healthy weight by combining regular physical activity with a balanced diet.
- Reduce stress – Chronic stress disrupts hormonal balance, including testosterone production.5 Try meditation, yoga, or deep breathing exercises to manage stress levels.
- Limit alcohol consumption – Excessive alcohol consumption can lower testosterone levels. Limit your alcohol consumption or avoid it entirely.5 For men, moderate intake is two drinks per day. For women, this is one drink per day.
How Exercise Can Increase Testosterone
Regular exercise is an effective method for naturally increasing testosterone levels. Here are some exercises that can boost your testosterone:
- Resistance exercise23 – These include squats, deadlifts, bench presses, and pull-ups.
- HIIT (high-intensity interval training) – In HIIT workouts, short bursts of intense activity are followed by rest periods. HIIT boosts testosterone levels while also improving cardiovascular health.24
- Consistency – Regular exercise and a workout routine are essential for long-term testosterone optimization. Combine resistance training, cardiovascular exercise, and flexibility exercises to reap the benefits.
How Sleep Can Increase Testosterone
Adequate sleep is frequently overlooked. However, sleep is important for hormonal balance and testosterone production.5 Consider the following sleep-related factors:
- Quality and longevity – Aim for 7-9 hours of uninterrupted sleep each night. Make sure you have a comfortable sleeping environment, a regular sleep schedule, and good sleep hygiene.
- Bedtime routine – Deep, restorative sleep has been linked to increased testosterone production. Create a relaxing bedtime routine. This can include reading, taking a warm bath, or practicing relaxation techniques.
Some Common Questions About Testosterone Levels
Can Erotica Boost Low Testosterone?
Erotica refers to sexually explicit materials such as literature or visual content.
It may temporarily increase sexual arousal and testosterone levels.12 However, erotica does not have a long-term effect on testosterone levels. More research is needed to examine this.
Does Sex Boost Testosterone Levels in Men with Erectile Dysfunction?
Erectile dysfunction can affect male testosterone levels.25 However, some men still have normal sexual function even with low testosterone levels.
What Can (and Can't) Cause Low Testosterone?
Various factors can cause low testosterone levels. These include age, medical conditions, medication, and lifestyle factors.
Age – Testosterone levels naturally decline with age, starting around the age of 30.4
Medical conditions – Medical conditions can cause low testosterone. Examples include hypogonadism, testicular disorders, chronic illnesses, obesity, and hormonal imbalances.
Medication – Medications such as opioids can lower testosterone levels.7
Lifestyle factors – Poor sleep,2,5 obesity,6 and excessive alcohol consumption.7
Other factors – Other factors can affect the feedback mechanism for testosterone release.
These include testicular injuries, anatomic problems, and genetic abnormalities.
While some factors contribute to low testosterone, others may not directly cause it. For example, masturbation, regular sexual activity, and erotica do not typically decrease testosterone levels.
Consult with your healthcare professional if you suspect you have low testosterone. They can determine the underlying causes and offer appropriate guidance and treatment options.
