How Long Does It Take for Sperm to Regenerate? What to Expect

What’s the rate of sperm production?

Your testicles are constantly producing new sperm in spermatogenesis. The full process takes about 64 days.

During spermatogenesis, your testicles make several million sperm per day; about 1,500 per second. By the end of a full sperm production cycle, you can regenerate up to 8 billion sperm.

This may seem excessive, but you release anywhere from 20 to 150 million sperm cells or more in a single milliliter of semen. Your body maintains a surplus to ensure there’s a fresh supply for conception.

What’s the cycle for sperm production?

The sperm regeneration cycle includes:

1. The division of diploid sperm cellsinto haploid spermatids that can carry genetic data.
2. The maturation of sperm in your testicles, specifically in the seminiferous tubules. Hormones help spermatids through this process until they become spermatozoa. Sperm then remain in the testicles until they’re almost mature. A mature sperm has a head containing genetic material and a tail to help the sperm travel through the female body for fertilization.
3. The movement of sperm into the epididymis, a tube connected to your testicles that stores sperm. The epididymis preserves sperm until ejaculation. This is also where sperm gain motility—the ability to move. This enables them to travel when released in seminal fluid (semen) during ejaculation.

What does this mean for you?

Fertilization is most likely when you haven’t ejaculated in a while. Constant sperm regeneration fills the epididymis with fresh sperm. The longer they build up, the higher your sperm count in a single ejaculation.

If you and your partner are trying to conceive, waiting a few days between ejaculations can increase your chances of conception.

You can further increase your chances by abstaining from ejaculation the week before your partner ovulates. This will maximize your sperm count during your partner’s most fertile window.

On the other hand, more frequent ejaculations can lower your sperm count in a single ejaculation. This can help you avoid getting your partner pregnant, especially if you abstain from sex until after ovulation ends.

How to improve sperm health

The healthier your sperm are, the more likely you are to be fertile and conceive.

Aside from quantity, or how many of them you produce, sperm health is measured by:

• Sperm movement (motility): Sperm need to travel through a female’s cervix, uterus, and fallopian tubes before they get to the ovum for fertilization. Motility is measured by how many sperm are moving. If you’re fertile, at least 40% of your sperm are motile.
• Sperm shape (morphology): Sperm should have long tails and oval-shaped heads. A higher count of normal-shaped sperm means a higher chance of conceiving with your partner.

Try the following to help make sure that your sperm are being produced in high enough quantities, as well as with high motility and regular shapes:

• Exercise regularly: A 2023 review of existing studies noted that in some studies, exercising was associated with having a higher sperm count and increased chances to conceive.
• Get enough vitamin C and D in your diet: A 2021 study found that taking vitamin C supplements improved sperm concentration and motility. And a 2023 study found an association between vitamin D deficiency and infertility.
• Get enough lycopene in your diet: According to a 2020 study, having adequate levels of lycopene was associated with higher sperm count, motility and morphology. Lycopene is an antioxidant found in many fruits and vegetables.
• Stop smoking, if you smoke: A 2023 study is one of many showing that smoking tobacco decreases semen quality and sperm function, leading to the inability conceive.
• Limit your alcohol intake: A 2023 review of 40 studies with more than 23,500 participants worldwide showed that drinking alcohol lowered both semen quality and testosterone, which can also affect fertility.
• Wear loose-fitting underwear and clothing: Your testicles hang away from your body so that they remain 35 to 37°C (95 to 98.6°F), which is cooler than your body temperature. This is the optimal environment for sperm production. Wearing tight underwear, jeans, or pants pushes your testicles against your body and raises their temperature, which can cause sperm to lose motility and viability.

How to increase your and your partner’s chance of conception

If you and your partner are trying to conceive, you may want to:

• Have sex two to three times a week to increase your chances of releasing many healthy sperm.
• Wait 2 to 3 days between attempts to make sure that you release the largest possible number of sperm in the highest possible volume of semen. For this to work, you’ll need to abstain from ejaculation on off days.
• Use an ovulation predictor kit to test the levels of luteinizing hormone (LH) in your partner’s urine. LH levels go up right before ovulation. If your partner receives a positive result, have sex the day they took the test. Having sex for the next couple of days may also increase your chance of conceiving.
• Don’t use oil-based lubricants while you’re trying to conceive. They can have a negative effect on sperm health.
• See a doctor for a semen analysis if you’ve been trying to conceive for over 6 months. Your sperm health depends on many factors, including your age, diet, and overall sperm count. A doctor can determine how healthy your sperm are, as well as advise you on next steps.

Takeaway

Your body produces fresh sperm every day, and your sperm supply gets replenished at least every 64 days. This ensures that a sufficient supply of sperm is available at any given time.

Your diet and lifestyle affect sperm quality and quantity. Eat a balanced diet, stay active, and avoid unhealthy behaviors to keep your sperm as healthy as possible.