Does having sex increase testosterone? The truth about bedroom habits and hormone levels

Locker room wisdom suggests that abstinence saves your strength while others claim an active sex life boosts your hormones. The clinical reality is a mix of temporary spikes, hormonal baselines, and the complex feedback loop of male physiology.

The relationship

The connection between sexual activity and testosterone is one of the most debated topics in men’s health, often clouded by bro-science and contradictory advice. Does having sex increase testosterone, or does saving it up for a big game or presentation give you an edge? The answer relies on distinguishing between acute (short-term) spikes and chronic (long-term) baseline levels.

Research indicates a bidirectional relationship: testosterone fuels your libido, and sexual activity triggers a temporary hormonal response. A 2020 study published in Fertility and Sterility observed that testosterone levels rise by approximately 2 ng/mL with ejaculation. However, this increase is transient. The body mobilizes testosterone to support the physiological demands of arousal and sperm production, but these levels typically return to baseline within 10 to 20 minutes after orgasm. It is a functional spike, not a permanent resetting of your hormonal profile.

Conversely, long-term observational data suggests that men with higher sexual frequency generally maintain higher testosterone levels than those who are celibate or suffer from sexual dysfunction.^[1] However, this is likely a correlation rather than direct causation. Men with higher testosterone naturally have higher libidos and better erectile function, leading to more frequent sex. Additionally, men who are healthy enough for frequent sex often have better cardiovascular health and lower body fat, two major factors that support healthy testosterone production.

How it works

Understanding whether sex increases testosterone requires looking at the neuroendocrine system—the complex network of communication between your brain and your testes.

The arousal response

The process begins in the hypothalamus and the amygdala, the regions of the brain responsible for hormone regulation and emotional processing. When you become aroused, the hypothalamus releases gonadotropin-releasing hormone (GnRH). This signals the pituitary gland to release Luteinizing Hormone (LH), a messenger hormone that travels to the testes to instruct Leydig cells to produce testosterone.

This activation prepares the body for reproduction. Testosterone plays a critical role in nitric oxide synthesis, which is essential for relaxing blood vessels in the penis to allow for an erection. During this phase, your levels may creep upward as the body anticipates the need for peak sexual performance.

The ejaculatory spike

Upon ejaculation, the body undergoes a rapid neurochemical shift. The brief spike in testosterone noted in clinical studies—roughly 2 ng/mL—serves a specific biological purpose: it activates Sertoli cells. Sertoli cells are the “nurse” cells in the testes that facilitate the production and maturation of new sperm. This ensures that the body immediately begins replenishing its supply after a sexual event.

However, this spike is quickly counteracted by other hormones. Orgasm releases a flood of prolactin, a hormone that promotes relaxation and the refractory period (the recovery time before you can get an erection again).^[2] Prolactin naturally suppresses dopamine and testosterone temporarily to enforce recovery. This is why the testosterone boost from sex does not last; the body’s own recovery mechanism dampens it.

The abstinence effect

The concept of “No Fap” or semen retention implies that avoiding sex increases testosterone indefinitely. Scientific data paints a different picture. A pivotal study demonstrated that serum testosterone concentrations increased significantly during the first week of abstinence, reaching a peak of 145% of baseline on day seven.^[3]

However, this is not a linear climb. After day seven, levels were shown to fluctuate or return closer to baseline. The body detects that the high levels of circulating androgens are not being “used” for reproduction, and through negative feedback loops, it downregulates production to maintain homeostasis. Abstinence may provide a short-term physiological peak, but it is not a viable long-term strategy for treating hypogonadism.

Diagnostic thresholds regarding these levels are clear. Meta-analyses indicate that symptomatic men with total testosterone below 350 ng/dL are most likely to benefit from TRT. If total testosterone is borderline, measure free testosterone; values below 100 pg/mL support hypogonadism. In practice, use 350 ng/dL for total or 100 pg/mL for free as decision thresholds when symptoms persist.

Conditions linked to it

While having sex does not permanently cure low testosterone, the absence of sex or the inability to perform is often the strongest indicator of underlying hormonal or metabolic conditions.

Hypogonadism (Low T): This is the clinical failure of the testes to produce sufficient testosterone. It creates a vicious cycle: low T reduces libido and causes erectile dysfunction (ED), leading to less sex. Less sexual activity can lead to a secondary reduction in confidence and mood, further suppressing the drive to initiate intimacy. Treating the hypogonadism often restores the sexual function, restarting the positive feedback loop.^[4]

Metabolic Syndrome: Men with low testosterone often suffer from metabolic syndrome—a cluster of conditions including high blood pressure, high blood sugar, and excess body fat around the waist. Adipose tissue (body fat) contains an enzyme called aromatase, which converts testosterone into estradiol.^[5] This conversion lowers available testosterone and can kill sex drive. Frequent sex is often a marker of metabolic health; men who are physically capable of frequent sex usually have better vascular and metabolic profiles.

Psychogenic Erectile Dysfunction: Sometimes, the worry about testosterone levels creates the problem. Performance anxiety releases cortisol, the stress hormone. Cortisol and testosterone have an inverse relationship; as cortisol spikes during stress or anxiety, testosterone production is inhibited.^[6] Men worrying about whether sex will boost their T often induce a stress response that achieves the exact opposite.

Symptoms and signals

Since you cannot feel your testosterone rising and falling in real-time, you must rely on downstream signals. If you are questioning whether your sexual frequency is affecting your hormones, look for these signs of clinically low testosterone rather than focusing on the temporary post-sex feeling.

• Loss of morning erections: This is often the first physiological sign of low testosterone or vascular issues. Healthy men should experience nocturnal tumescence regardless of sexual activity.
• Refractory period extension: If it takes significantly longer (hours or days) to recover after sex than it used to, this may indicate hormonal shifts or elevated prolactin.
• Reduced semen volume: Testosterone drives the production of seminal fluid. A noticeable decrease in volume can signal hypogonadism.
• Fatigue despite sleep: Feeling exhausted even after a full night’s rest often points to hormonal imbalances rather than just physical exertion from sex.
• Brain fog: Difficulty focusing or remembering tasks is a common cognitive symptom of low androgens.

What to do about it

If you are trying to manipulate your sexual frequency to optimize testosterone, you are likely focusing on the wrong lever. Instead, follow a structured clinical approach to optimize your baseline levels.

1. Get accurate diagnostics: Stop guessing. You need blood work drawn between 7:00 AM and 10:00 AM when testosterone levels peak naturally. A single test is not enough; at least two samples are required to confirm hypogonadism. Ensure your panel includes Total Testosterone, Free Testosterone, SHBG (Sex Hormone Binding Globulin), and LH. Use the clinical threshold of 350 ng/dL as your reference point.
2. Optimize the “Big Three”: Sleep, Diet, and Resistance Training: Before considering medication, ensure your physiology supports production. Sleep restriction (less than 5 hours) can lower testosterone by 10-15% in a single week.^[7] Compound lifts like squats and deadlifts trigger a larger acute hormonal release than isolation exercises. Ensure adequate intake of zinc and magnesium, which are co-factors for testosterone synthesis.
3. Monitor and Medicate if Necessary: If lifestyle changes do not move your numbers above the 350 ng/dL threshold and symptoms persist, consult a urologist about TRT. Therapy is designed to replace what your body cannot produce, breaking the cycle of low libido and fatigue.

Myth vs Fact

• Myth: “Saving it up” before a sports competition boosts testosterone significantly.
  
  Fact: While there is a peak at day seven of abstinence, research shows no significant physiological advantage in strength or endurance from sexual abstinence. The frustration from abstinence may actually increase aggression, but not necessarily athletic performance.
• Myth: Masturbation lowers testosterone.
  
  Fact: Masturbation has the same transient effect as partnered sex—a momentary spike followed by a return to baseline. It does not drain your testosterone reserves.
• Myth: Having more sex will cure low testosterone.
  
  Fact: While an active sex life is correlated with better health, it cannot reverse primary hypogonadism (testicular failure) or severe secondary hypogonadism (pituitary failure). It is a symptom of health, not a cure for disease.
• Myth: Pheromones from a partner increase testosterone permanently.
  
  Fact: Exposure to an ovulating partner can trigger acute testosterone spikes in men, but these are short-term responses to facilitate mating, not permanent baseline shifts.

Bottom line

Does having sex increase testosterone? Technically, yes, but only for a matter of minutes. The idea that you can significantly alter your hormonal profile through abstinence or hyper-activity is largely a myth. An active sex life is a sign of a healthy hormonal baseline, not the cause of it. If you are suffering from low libido, fatigue, or performance issues, do not rely on “No Fap” challenges or increased sexual frequency to fix the problem. Get your blood work done, establish your baseline, and treat the underlying physiology with evidence-based medicine.

References

1. Corona G, Isidori AM, Aversa A, et al. Endocrinologic Control of Men’s Sexual Desire and Arousal/Erection. The journal of sexual medicine. 2016;13:317-37. PMID: 26944463
2. Krüger TH, Haake P, Chereath D, et al. Specificity of the neuroendocrine response to orgasm during sexual arousal in men. The Journal of endocrinology. 2003;177:57-64. PMID: 12697037
3. Jiang M, Xin J, Zou Q, et al. A research on the relationship between ejaculation and serum testosterone level in men. Journal of Zhejiang University. Science. 2003;4:236-40. PMID: 12659241
4. Tharakan T, Bettocchi C, Carvalho J, et al. European Association of Urology Guidelines Panel on Male Sexual and Reproductive Health: A Clinical Consultation Guide on the Indications for Performing Sperm DNA Fragmentation Testing in Men with Infertility and Testicular Sperm Extraction in Nonazoospermic Men. European urology focus. 2022;8:339-350. PMID: 33422457
5. Fui MN, Dupuis P, Grossmann M. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian journal of andrology. 2014;16:223-31. PMID: 24407187
6. Brownlee KK, Moore AW, Hackney AC. Relationship between circulating cortisol and testosterone: influence of physical exercise. Journal of sports science & medicine. 2005;4:76-83. PMID: 24431964
7. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305:2173-4. PMID: 21632481