How long do sperm survive post-ejaculation?

When considering how long sperm survive within the female body, time becomes a crucial factor. Additionally, how long sperm live largely depends on the environment they are in:

• In the male body – At home in the testicles, sperm cells survive for around 2½ months. If they aren’t ejaculated by then, they’re naturally reabsorbed into the body.
• Outside the body – If sperm cells make their exit into outside the body, they can survive for around 1 hour at room temperature (68ºF). The lifespan of sperm depends heavily on the moisture available to them, showing how vital fluid environments are for their longevity. Once sperm are dry, they will die out.
• In the uterus – Following intercourse, sperm can survive (and swim) for up to 5 days in the female reproductive tract. During the fertile window, sperm have the potential to fertilize an egg during ovulation. Apart from the testicles, this is their ideal environment: cervical mucus moistens and nourishes sperm, enabling them to stay viable for fertilization.
• In a fertility lab – When frozen in a fertility lab for treatments like IVF, sperm can remain viable for decades.

A closer look at the sperm’s life cycle lifespan

Understanding the life cycle of sperm can aid in recognizing the conditions they need to thrive and successfully reach the egg. Sperm are created and mature during a cycle known as spermatogenesis, which takes around 64 days from start to finish. Several million sperm are produced daily, amounting to up to 8 billion sperm in a single cycle.

In other words, the male reproductive system certainly meets quantity benchmarks (one milliliter of semen contains between 20 to 300 million sperm). But quality is another story. Maintaining reproductive health is essential for optimizing sperm quality and thereby enhancing fertility chances.

Sperm and semen quality are highly influenced by lifestyle habits. This is why habits that support spermatogenesis can be so crucial for couples trying to conceive.

Factors that affect sperm health

While sperm can live several days in optimal conditions, various factors can impair their survival. These span both lifestyle and environmental factors:

• Smoking – Cigarette smoke is filled with harmful chemicals that can reduce sperm count. Nicotine itself—whether ingested through cigarettes, vapes, or other vehicles—can also damage sperm cells, affecting their DNA, morphology (how sperm are built), and motility (how well sperm can swim). This can make men more likely to meet fertility challenges, making it harder for their partners to conceive.
• Alcohol – While a drink every now and then may not damage male fertility, chronic or excessive alcohol misuse can significantly lower testosterone levels. Consequently, excessive alcohol use can also diminish sperm quality and quantity and change DNA expression. Not only can these effects interfere with male fertility, but they can also put babies at risk of low birth weight, as well as cognitive and physical health conditions.
• Reproductive conditions – Diagnosed reproductive conditions can also impact sperm health. These include STIs like chlamydia or gonorrhea, as well as conditions like varicoceles, where veins in the scrotum swell and elevate their temperature, harming sperm production.
• Some lubricants – Not all personal lubes are sperm-friendly. Some contain ingredients that can change uterine pH levels inside the female body, which can ultimately make it harder for sperm to travel to a waiting egg. If you’re trying to conceive, look for lubes labeled “fertility-friendly” or “sperm-safe.”
• Certain medications – Some over-the-counter or prescription medicines—anti-inflammatory drugs, steroids, and certain antidepressants, among them—can interfere with spermatogenesis. While it’s inadvisable to discontinue a protocol without your doctor’s green light, it may be worth asking whether a medication might introduce challenges to conceiving. Your doctor can help guide you toward alternatives if you’re worried about sperm health.
• Environmental toxins – Exposure to pesticides, heavy metals, radiation, industrial chemicals, and even noise pollution could impair sperm health in the long term. These toxins are shown to lower sperm count, damage morphology, and impair their function. If possible, a male partner could try limiting his exposure at work or home by wearing protective gear when necessary.
• Temperature and climate –Sperm fare better in cooler temperatures—this explains why testicles evolved to hang outside the body. Exposure to heat in the long term—particularly with habits like sauna use, hot tubs, or even tight, friction-inducing undies—could lower semen volume, sperm quality, and sperm count over time.

5 ways to improve sperm health and male fertility

The good news is that there are plenty of opportunities to learn how to produce more sperm, improve sperm health, and male fertility. All it takes are a few consistent lifestyle changes—and, if you’re up for it, trying out some lesser-known (but still science-backed) sperm health hacks.

#1 Eat more folate

Folate is a B vitamin best known for being featured in prenatal vitamins. But it’s as crucial for male fertility as it is for female fertility. Low folate levels are actually associated with abnormal chromosomes in sperm, so loading up your plate can help promote the health of your future baby.

To get more folate, you can eat:

• Leafy greens
• Legumes
• Citrus
• Fortified grains

Alternatively, a folate supplement can help you round out any nutritional gaps.

#2 Limit alcohol Iintake

Scaling back on your alcohol intake can help boost sperm count, testosterone levels, and even libido. Keep in mind that the CDC defines “moderate drinking” as 2 or fewer drinks per day for men (and 1 or fewer for women).

That said, you can always go dry while you’re trying to conceive and save that celebratory drink for when your little one enters the world.

#3 Look into tribulus terrestris, maca root, and walnuts

Studies show that certain lesser-known foods and herbs may indicate some promise in the domain of sperm health. These include:

• Tribulus terrestris –This herb is commonly used in traditional medicine to boost libido and healthy testosterone levels.
• Maca root – A staple in Peruvian culture, maca root is lauded for its fertility-enhancing potential. Some studies have even linked it to improved sperm count and motility.
• Walnuts – You’ve likely heard of walnuts, but have you heard of their potential to enhance sperm motility and improve sperm morphology? This is thanks to their high antioxidant and omega-3 fatty acid content.

#4 Aim for regular exercise

Physical activity has a vitalizing effect on testosterone production, circulation, and stress reduction—all of which can support healthier sperm.

While regular exercise is a boon for seminal health, too much—or frequent, high-endurance training—can have the opposite effect, impairing male fertility over time. Ideally, a male partner will get 150 minutes of moderate-intensity exercise weekly. If you’re highly active, it’s best to consult with a healthcare provider to arrive at a suitable workout plan while you’re trying for a baby.

#5 Watch your C, D, and zinc levels

Finally, certain minerals and vitamins are associated with better sperm health:

• Vitamin C – A crucial antioxidant, vitamin C guards sperm from oxidative stress, which can cause cellular damage. Adequate levels have also been associated with better sperm motility. You can get more vitamin C by eating more citrus or taking a supplement.
• Vitamin D – Low levels of vitamin D (the sunshine molecule) have been linked to low testosterone levels and impaired fertility. Luckily, you can get more vitamin D by getting sun daily or by taking a supplement.
• Zinc – A lesser-known mineral, zinc is critical for healthy sperm development and testosterone levels. To get more, try incorporating more lentils, beef, and pumpkin seeds into your diet.

To further increase your chances of successfully conceiving, be sure to additionally research female fertility for key information such as things to avoid while trying to get pregnant and secondary infertility causes.

When to get a semen analysis

If you’ve been trying to conceive for several months without success, it may be wise to seek out a semen analysis from your healthcare provider. This test measures:

• Sperm count
• Sperm motility and morphology
• Volume and pH of semen

Most couples seek out fertility counseling if they’ve been trying for a year to get pregnant and the female partner is below 35 years of age. If either a male or female partner is older than 35, it’s advised to seek out a specialist after 6 months of trying.

Fortunately, semen analysis is a simple process: The male partner provides a sample (either at a testing facility or mailed from home), and results are discussed with a healthcare provider a few days later.

While reaching out for semen analysis can feel scary, know that every step you’re taking is providing you with the information you need to make the best decisions possible on your journey to parenthood.

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