When you’re trying to conceive, timing matters—not just for ovulation, but for sperm health, too. You may have heard the advice to “save up” sperm or wondered if sperm can regenerate in 12 hours. Understanding how often sperm regenerates and how that impacts fertility can help you better time intercourse and maximize your chances of pregnancy.
In this article, you’ll learn:
- How sperm are produced and replenished
- How often sperm regenerate
- How frequently to have sex when trying to get pregnant
- How to optimize sperm health
What is sperm regeneration and why it matters for conception
Sperm regeneration is the body’s process of continuously producing and replenishing sperm in the testes. This process is essential for male fertility and directly influences sperm count, quality, and your likelihood of conceiving. Without consistent sperm regeneration, it becomes harder to achieve the sperm quality needed for successful conception.
How sperm are produced and replenished
Sperm are produced in small tubes inside the testicles called seminiferous tubules. This process, called spermatogenesis, takes about 64 to 74 days to complete. After they’re fully developed, the sperm move to the epididymis, where they’re stored until ejaculation.
While it takes over two months to fully create new sperm from scratch, the body can release millions of sperm daily because production is ongoing and overlapping. This means that even small changes to health or lifestyle today can influence sperm quality in the coming weeks.
Why sperm regeneration matters when trying to get pregnant
When you’re actively trying to conceive, both the amount and quality of sperm in each ejaculation matter. Poor sperm parameters–like a low count, slow movement (sperm motility), or unusual shape – can make it harder for one to reach and fertilize the egg. It’s a bit like survival of the fittest – only the healthiest, fastest swimming sperm will make it to the finish line.
If you’re having sex often, it’s important to know how often sperm regenerate and whether the body has enough time to maintain high-quality sperm between ejaculations.
How long does it take for sperm to regenerate?
A complete sperm regeneration cycle takes about 2 to 2.5 months. However, sperm are produced daily, allowing men to ejaculate regularly without running out of viable sperm.
According to the World Health Organization (WHO), a healthy ejaculate typically contains 15 million to over 200 million sperm per milliliter, with total volume ranging from 1.5 to 6.8 mL. However, sperm count and movement can fluctuate daily based on the frequency of ejaculation, overall health, hydration, and age.
Key points to know:
- Men produce 100–200 million sperm daily
- Ejaculating daily without completely depleting sperm is possible
- Quality (motility, morphology) may decline slightly with very frequent ejaculation
This is where the question of how often sperm regenerates becomes relevant for couples trying to conceive.
Can sperm regenerate in 12 hours?
Yes, to a degree. The male body is capable of producing tens of millions of sperm each day, and partial replenishment does occur within 12 to 24 hours. However, sperm quality (motility and morphology) may be slightly reduced with back-to-back ejaculations.
A 2017 study found that shorter abstinence periods (even just hours apart) can result in improved motility and morphology in some men, possibly due to the removal of older, less viable sperm.
However, total sperm count in the second ejaculation is often lower, and for many couples, having sex twice a day isn’t necessary.
Bottom line: Yes, sperm can regenerate in 12 hours, but the total amount and quality may be slightly lower if ejaculating this often. For the best chance of conception, having sex about once per day during your fertile window balances sperm health and frequency.
What can speed up sperm regeneration?
While you can’t rush the full 64-74 day sperm production cycle, several lifestyle factors support healthy, efficient sperm production:
- Limit alcohol and tobacco: Both can damage sperm DNA and reduce count
- Eat antioxidant-rich foods: Vitamins C, E, zinc, selenium
- Take a male fertility supplement: Like Sperm Fortify, formulated to support sperm health
- Exercise: Moderate activity helps regulate hormones and improve testicular function
- Avoid excess heat: Limit hot tubs, saunas, and laptops on your lap
- Stay hydrated: Supports semen volume
Does sperm quality change throughout the day?
Though there is limited research, a 2016 study suggests that sperm count and motility may be highest in the morning, possibly due to hormonal fluctuations like testosterone levels.
But overall, time of day is far less important than timing sex during the fertile window and ensuring sperm quality is a priority.
How frequency of sex affects sperm count and quality
Frequent ejaculation can temporarily reduce sperm count, but doesn’t necessarily hurt your chances of getting pregnant.
According to a 2020 study published in the Journal of Reproduction and Fertility, men who ejaculated daily had slightly lower sperm counts, but no significant reduction in fertilization potential if sperm quality was otherwise normal. In fact, abstaining too long (more than 5 days) may increase DNA fragmentation in sperm.
So, what’s the sweet spot? Most experts recommend sex every 1-2 days during the fertile window.
Is it bad to have sex every day when trying to conceive?
No, daily sex is not harmful as long as the male partner has a healthy sperm count and it may improve your odds of hitting the fertile window. That said, every other day can be a good balance if daily feels overwhelming.
Avoiding long gaps between sex is key, as long abstinence may increase sperm count but decrease movement and DNA integrity. And for those still thinking about whether sperm can regenerate in 12 hours, remember: both daily and every-other-day sex can support conception when timed with ovulation.
Bottom line: Sex every day or every other day during your fertile window are both effective strategies.
How to balance sperm regeneration with ovulation timing
Trying to sync ovulation, sperm regeneration, and sex frequency can feel overwhelming. That’s where the Premom app comes in.
With Premom, you can:
- Track your LH surge and predict ovulation
- Get reminders for when and how often to have sex
- Involve your partner with Predad™, which lets them link to your cycle and receive guidance on sperm health, conception timing, and lifestyle tips
With smart tracking and shared insight, you and your partner can feel confident you’re trying at the right time—together.
7 Tips for Optimizing Sperm and Egg Health
- Track ovulation to catch your LH surge
- Have sex every 24–48 hours during your fertile window
- Use the Predad to support male fertility awareness
- Avoid heat (hot tubs, saunas, warm laps)
- Get 7–8 hours of sleep every night
- Eat antioxidant-rich, whole foods
- Limit alcohol, smoking, and processed foods
FAQS About Sperm Regeneration and Trying to Conceive
Is it better to wait a few days between ejaculations to build up sperm?
It depends. Waiting 2–3 days can increase sperm count, but too much abstinence may reduce sperm quality. For most, sex every 1–2 days is ideal. Concerns like whether sperm needs more time to build up or can sperm regenerate in 12 hours are common—but in practice, regular ejaculation is often more beneficial than long breaks.
Does daily ejaculation reduce sperm count when trying to get pregnant?
Yes, slightly. But in healthy men, it usually doesn’t hurt fertility and may improve sperm function in some cases.
How much sperm is produced in 24 hours?
On average, a man produces 100 to 200 million sperm per day, but the full maturation process takes over two months.
Reference
Chiu YH, Edifor R, Rosner BA, et al. What Does a Single Semen Sample Tell You? Implications for Male Factor Infertility Research. Am J Epidemiol. 2017;186(8):918-926. doi:10.1093/aje/kwx169
Hanson BM, Aston KI, Jenkins TG, Carrell DT, Hotaling JM. The impact of ejaculatory abstinence on semen analysis parameters: a systematic review. J Assist Reprod Genet. 2018;35(2):213-220. doi:10.1007/s10815-017-1086-0
Li T, Bai Y, Jiang Y, et al. The potential impacts of circadian rhythm disturbances on male fertility. Front Endocrinol (Lausanne). 2022;13:1001316. Published 2022 Oct 6. doi:10.3389/fendo.2022.1001316
Mayorga-Torres JM, Agarwal A, Roychoudhury S, Cadavid A, Cardona-Maya WD. Can a Short Term of Repeated Ejaculations Affect Seminal Parameters?. J Reprod Infertil. 2016;17(3):177-183.
Sunder M, Leslie SW. Semen Analysis. [Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564369/
