Is It Bad to Masturbate Every Day? What the Research Says

Not by itself. Daily masturbation isn’t a problem just because of how often it happens. It becomes a concern when it turns compulsive, interferes with work, social life or relationships, or irritates the genitals.

Is it bad to masturbate every day? Many people ask that when a daily habit starts to worry them, often about erections, testosterone, fertility, energy or a relationship. This guide sorts the research into those questions, covers guilt, and ends with a practical plan to cut back if you want to. If porn is part of the habit, our step-by-step guide to quitting porn covers the wider process.

Is It Bad to Masturbate Every Day? At a Glance

Question	Short answer
How common is masturbating almost every day?	In a US national survey, 9.9% of men and 0.5% of women said they did it almost every day in the past year (Herbenick et al., 2023).
Is there a normal frequency?	No. The International Society for Sexual Medicine (ISSM) says there is no “normal” frequency (ISSM).
When does it become a problem?	When it becomes compulsive, interferes with work, social life or relationships, or irritates the genitals (ISSM).
Does it damage erections?	Not in these studies. Masturbation frequency was only weakly and inconsistently linked with erections in 3,586 men (Rowland et al., 2023).
Does it lower testosterone?	The evidence is thin. A 2003 study behind the “day 7 spike” claim was retracted in 2021 (Jiang et al., 2003).
Does it affect sperm?	In a 2024 meta-analysis of 13 studies, longer gaps between ejaculations went with higher sperm concentration but also with lower progressive motility and more sperm DNA fragmentation (Lo Giudice et al., 2024).
Does it affect mood or sleep?	In one Chinese online survey, weekly-to-almost-daily masturbation went with more anxiety and poorer sleep than once to three times a month (Shan et al., 2025).
Is it bad for a relationship?	Surveys show a link, not a cause. In two US national surveys, more masturbation went with lower relational happiness for men and women (Perry, 2020).
Is there a diagnosis for it?	A diagnosis needs a persistent pattern of failing to control sexual urges that causes marked distress or impairment (Kraus et al., 2018).
Is guilt a sign of a disorder?	Not reliably. Shame and guilt about sexual behavior are common, but they aren’t reliable signs of an underlying disorder (Kraus et al., 2018).

How Often Do People Masturbate?

Most people don’t masturbate every day. In a US national survey, 5.0% of adults said they did it almost every day in the past year, including 9.9% of men and 0.5% of women.

The 2021 National Survey of Sexual Wellbeing was a nationally representative online survey of 3,878 US adults. It was run in May and June 2021, during the COVID-19 pandemic. It was cross-sectional, so it describes what people reported at one point in time. Among men, 17.1% masturbated two to three times a week, and 35.9% at least once a week. Among women, 4.0% masturbated two to three times a week and 8.8% at least once a week. Some people hadn’t masturbated at all in the past year, including 24.2% of men and 43.5% of women (Herbenick et al., 2023).

Frequency has also changed over time. Britain’s National Surveys of Sexual Attitudes and Lifestyles (Natsal) found a rise in past-month masturbation between two waves. Natsal-2, from 1999 to 2001, included 11,161 people aged 16 to 44. Natsal-3, from 2010 to 2012, included 15,162 people aged 16 to 74. Past-month masturbation rose from 37.0% to 40.3% among women and from 73.4% to 77.5% among men between those two surveys (Fischer et al., 2026).

Numbers also depend on how a survey defines masturbation. A 2026 study of a US national sample of 3,423 adults separated nine kinds of masturbation and found that solo masturbation was very common in the past month, reported by 59.4% of women and 76.7% of men. Those are past-month figures, so they aren’t directly comparable with the past-year figures from the national survey. The authors called a lack of careful definitions “a fundamental problem in past studies” (de Jong et al., 2026).

The ISSM doesn’t set a number either. Its examples cover the range: “Some do it daily, some weekly, and some rarely. Some never do” (ISSM).

How Much Masturbation Is Too Much?

Frequency alone doesn’t draw the line. Research points to whether you can control the habit, whether it causes distress, and whether it gets in the way of your life.

The ISSM says masturbating more than four times a week “is not necessarily a problem.” It describes the concern in practical terms: when the activity “becomes compulsive; interferes with one’s work, social life, and relationships; or irritates the genitals,” it’s time to talk with a healthcare provider or a sex therapist (ISSM). Those questions matter even more for the hours-long porn sessions known online as gooning.

Distress can track the gap between your frequency and what you want. In a survey of 12,271 Finnish men and women, people whose actual frequency didn’t match the frequency they wanted reported more sexual distress. The same survey defined “self-perceived problematic masturbation” as masturbating more than they wanted and feeling sexual distress. Only 2% of men and 0.6% of women both masturbated more often than average and reported that problem. A larger share of people who masturbated less often than average reported it: 6.3% of men and 2.1% of women. That is a self-rated measure in one survey, so it isn’t a diagnosis (Huang et al., 2023).

A formal diagnosis is a different matter. ICD-11, the World Health Organization’s classification of diseases, places compulsive sexual behaviour disorder among impulse control disorders rather than addictions. It describes a persistent pattern of failing to control intense, repetitive sexual urges over an extended period, such as six months or more, that causes marked distress or impairment. The guidelines also say that high sexual interest alone shouldn’t be diagnosed as that disorder (Kraus et al., 2018). DSM-5, the American Psychiatric Association’s manual, did not include the proposed criteria for hypersexual disorder (Kraus, Voon & Potenza, 2016). If you’re worried your own habit has crossed that line, see the signs it has become compulsive.

What Happens if You Masturbate Every Day?

The physical side effects are minor. The Cleveland Clinic says masturbation doesn’t have any serious side effects, and research hasn’t proven the common myths.

Many of the fears about masturbation are myths. The Cleveland Clinic lists vision loss, hairy palms, mental illness, shrinkage or curvature of the penis, decreased sperm count, erectile dysfunction, lowered libido and infertility among them, and says “research hasn’t proven any of them to be true” (Cleveland Clinic, 2022). Planned Parenthood also says that masturbating “won’t make you blind, crazy, or stupid. It won’t damage your genitals, cause pimples, or stunt your growth” (Planned Parenthood, n.d.).

The side effects the Cleveland Clinic does describe are minor. Rough masturbation may cause chafing or tender skin, and doing it a lot in a short time may cause slight swelling. Any minor physical effects should heal within a day or two. Doing it too often or too aggressively may also reduce sensation (Cleveland Clinic, 2022). Online communities use the term “death grip” for one form of that loss of sensation, and death grip syndrome covers it in depth.

Many people also describe upsides. Among people who masturbated in the past year, 63.6% of women and 65.6% of men said they found it pleasurable, and 36.2% of women and 36.7% of men said they did it to relieve stress (Herbenick et al., 2023). Those are reasons people gave, not measured benefits. In a cross-sectional survey of 778 adults, orgasm through masturbation went with people’s perception of better sleep quality and of falling asleep faster. That was a survey of perceptions, not a sleep measurement (Lastella et al., 2019).

Some studies look at ejaculation more broadly. In a prospective cohort of 31,925 men in the Health Professionals Follow-up Study, a large US-based study, men who reported 21 or more ejaculations a month had a lower risk of prostate cancer than men who reported 4 to 7. The link was driven by low-risk disease, and the men reported their ejaculation frequency in 1992 and were followed to 2010. The authors describe a “beneficial role” for more frequent ejaculation, but the study measured ejaculation rather than masturbation, and because it was observational, it can’t show that ejaculating more lowers the risk (Rider et al., 2016).

Does Masturbating Every Day Cause Erectile Dysfunction?

Not in these studies. Masturbation frequency was only weakly and inconsistently linked with erections, while problematic porn use was linked with erectile dysfunction in one survey.

A study of 3,586 men, with a mean age of 40.8, looked at masturbation frequency and porn use alongside other factors that affect erections, such as age and health. Porn use frequency was unrelated to erectile function or erectile dysfunction (ED) severity. Masturbation frequency was only weakly and inconsistently related to them. The factors most consistently tied to erectile function were age, anxiety or depression, a chronic medical condition, low sexual interest and low relationship satisfaction. The authors didn’t rule out that heavy porn use combined with frequent masturbation could matter for some vulnerable men, such as younger or less experienced ones, but they said that needs verifying (Rowland et al., 2023).

An international web-based survey of 3,419 men aged 18 to 35, run between April 2019 and May 2020, found a different pattern for porn. After adjusting for other factors, higher scores on a problematic porn-use measure went with a higher chance of ED, while masturbation frequency didn’t (Jacobs et al., 2021).

A 2026 study of 1,028 Spanish cisgender adults (469 men and 559 women), who had had heterosexual sex and reported prior masturbation experience, found that no masturbation measure, including current frequency, was linked with men’s self-reported erections during partnered sexual activity. Among the men, self-reported erections went down with age (Sánchez-Pérez & Sierra, 2026).

These studies show links, not proof that masturbation causes erection problems. If your erections have changed, see a doctor. For the porn side of the question, see the research on porn-induced erectile dysfunction.

Does Daily Masturbation Lower Testosterone or Sperm Count?

The testosterone claim rests on weak evidence. The study behind the “day 7 spike” was retracted in 2021, and a 2021 review calls the link between ejaculation and hormones “poorly understood.”

The popular “day 7 testosterone spike” traces back to a 2003 study of 28 volunteers, whose testosterone was measured daily during abstinence after ejaculation. It reported a clear peak on the seventh day of abstinence (Jiang et al., 2003). The journal retracted that paper in 2021 (Jiang et al., 2021), so it shouldn’t be relied on as evidence.

A 2001 study of ten healthy men measured their hormones before and after three weeks of sexual abstinence. Testosterone was higher after the abstinence period, although orgasm itself didn’t change it. That tested three weeks of abstinence in ten men, not daily masturbation (Exton et al., 2001).

A 2021 review found the literature on ejaculation frequency and general and mental health “sparse,” and said the relation between ejaculation frequency and hormonal influences “remains poorly understood” (Mascherek et al., 2021).

Sperm is a separate question, and the answer depends on what you measure. In a 2024 meta-analysis of 13 studies with 2,315 patients, the authors used a two-day cut-off between short and long abstinence. Longer abstinence went with higher sperm concentration and volume, but with lower progressive motility and more sperm DNA fragmentation. The authors concluded that short ejaculatory abstinence “is associated with better sperm quality” (Lo Giudice et al., 2024).

For men trying to conceive, a 2026 structured literature review concluded that “current evidence supports ejaculation every 1 to 2 days for men attempting conception.” It reported that shorter abstinence, including daily ejaculation, gave sperm with better motility and DNA integrity (Clay et al., 2026). If you’re trying to conceive, talk with a doctor about timing before you change your habit alone.

The testosterone claim gets more detail in the timeline for quitting porn, and worries about semen loss during sleep are covered in the wet dreams guide.

Can Daily Masturbation Affect Your Mood or Relationship?

Some studies link frequent masturbation with more anxiety, poorer sleep or lower satisfaction. These are surveys, so they show links, not proof that masturbation causes those differences.

In a cross-sectional online survey of Chinese adults, run from December 2022 to January 2023, 930 people had masturbated in the past year. Those who masturbated weekly to almost daily had higher anxiety and poorer sleep scores than those who did it once to three times a month. People who masturbated a few times a year also scored higher on anxiety than the monthly group. About 87.5% of the 930 said they felt some fatigue after masturbating. The authors suggested possible mental and sleep benefits at moderate frequencies, but they said the design and the subjective way frequency was grouped limit their ability to draw “definitive causal conclusions” (Shan et al., 2025).

The study of 3,586 men from the erections section also looked at satisfaction. Higher masturbation frequency went with lower sexual satisfaction and lower overall relationship satisfaction. Lower sexual interest, anxiety or depression, and poorer erections also went with lower satisfaction. How often men watched porn was not linked with either kind of satisfaction (Rowland et al., 2023).

A 2020 study asked whether the persistent link between porn use and relational happiness is really about masturbation. It used two national US surveys: the 2012 New Family Structures Study (1,977 people) and the 2014 Relationships in America survey (10,106 people). Masturbation was negatively associated with relational happiness for men and women. Porn use was either unassociated or became unassociated once masturbation was included, although a slight positive association between porn and relational happiness appeared once masturbation and gender differences were accounted for (Perry, 2020).

A systematic review of 22 studies on solitary masturbation and sexual satisfaction found a difference by gender. In men, 71.4% of the studies found a negative relation between masturbation and sexual satisfaction. In women, 40% of the studies found no relation, 33.3% a negative one and 26.7% a positive one. The authors linked the pattern in men to a compensatory role, in which masturbation makes up for what’s missing in partnered sex. In women, they saw more of a complementary role, in which masturbation adds to partnered sex (Cervilla et al., 2024).

British national survey data follow the same idea. In Natsal, people who masturbated in the past month were more likely to report wanting more frequent intercourse, a mismatch in sexual interest with a partner, dissatisfaction or distress or worry about their sex life, or sexual difficulties. The authors suggested that “when partnered sexuality faces challenges, masturbation may serve as a replacement for both women and men” (Fischer et al., 2026).

A Norwegian survey of 4,160 people aged 18 to 89, drawn from a probability-based sample, pointed to the same split: a complementary pattern for women and a compensatory pattern for men. In that survey, sexual distress and a negative body and genital self-image were the factors more clearly linked with sexual dissatisfaction (Fischer & Træen, 2022).

If satisfaction is the worry, start with a conversation. Planned Parenthood says that masturbating when you’re in a relationship doesn’t mean your partner isn’t satisfying you, and that it’s a way to figure out what you like before you show or tell your partner what feels good (Planned Parenthood, n.d.). Talk about how often each of you wants sex and masturbation without blame, and ask what would help you both feel closer.

Why Do Some People Feel Guilty About Masturbating?

Guilt is common, and it isn’t a reliable sign of a disorder. It can come from religious, spiritual or cultural beliefs, so what matters is what you value, not only how often you do it.

In a retrospective study of married heterosexual Chinese men at an outpatient clinic, 334 of 469 men (71.2%) had masturbated during the study period, and 256 of those 334 (76.6%) reported at least some guilt. Guilt had weak positive links with younger age, anxiety and depression. Because these men were clinic patients, the results may not describe married men in general (Zhang & Zhang, 2025).

A 2021 review describes masturbatory guilt as “a phenomenon in individuals experiencing a discrepancy between moral standards and own behavior with respect to masturbation” (Mascherek et al., 2021). That gap is about values, not necessarily about physical harm. Some people feel that gap most sharply right after orgasm, which online slang calls post nut clarity.

In the Finnish survey, self-perceived problematic masturbation was linked with childhood sexual abuse, depression and anxiety, and it was less common among people with a sex-positive family background (Huang et al., 2023).

Kraus and colleagues, writing about the ICD-11 guidelines, note that shame and guilt about sexual behavior “are not reliably indicative of an underlying disorder,” and that the disorder shouldn’t be diagnosed based on distress from moral judgments (Kraus et al., 2018). The Cleveland Clinic suggests that a sexual health therapist or mental health counselor can help people move past feelings of shame or guilt about masturbating (Cleveland Clinic, 2022). Write down what bothers you most: how often you masturbate, how you feel afterward, or a clash with your values. If the conflict is about faith, pornography and spirituality covers what research says about prayer, church attendance and religious doubt.

What If Porn Is Part of the Habit?

Porn and masturbation often go together. In one Norwegian survey, more porn use went with more frequent masturbation, though a survey can’t show which habit drives the other.

In the Norwegian survey described above, higher porn consumption was one of the factors mainly linked with more frequent masturbation, along with being younger and sexual variety (Fischer & Træen, 2022). If most of your sessions involve porn, decide which habit you want to change first: porn, masturbation or both. The plan below works for any of the three.

If porn is the habit you most want to change, why porn and masturbation get linked explains how an urge for one can set off the other.

How Can You Cut Back if You Want To?

Start with your own reason and one clear goal. Then change the time, place and triggers around the habit, and go easy on your body if it’s sore.

Cutting back is your choice, whatever your reason, including faith, time, or wanting a different relationship with your body. Our suggestion: try one or two weeks with a clear limit, and notice how it feels before you set a longer goal.

1. Decide your reason and your goal. Pick one target, such as a daily limit, a few days without masturbating, or a short break. Write down why it matters to you, so you have it on hard days.
2. Track a week. Each time you masturbate, note the time, the place and how you felt just before. The pattern usually shows what to change first.
3. Notice what comes before the urge. If urges tend to come when you’re hungry, angry, lonely or tired, the HALT method walks you through those four states before you act.
4. Change the setting. Keep your phone out of the bedroom at night, and plan what you’ll do instead at the times you usually masturbate.
5. Be gentler if you’re sore or losing sensation. Take a few days off until any soreness settles, since minor physical effects should heal within a day or two (Cleveland Clinic, 2022). Planned Parenthood recommends a lubricant because it “lowers friction, which helps prevent small tears in your skin” (Planned Parenthood, n.d.).
6. Get support. Tell someone you trust, and use urge surfing to ride out an urge without acting on it. If urges or guilt feel out of control, a sex therapist or counselor can help.

When to Get Help

See a doctor for pain, bleeding, or soreness that lasts longer than a day or two, and see a sex therapist or counselor if urges or guilt feel out of control.

If pain, bleeding or soreness lasts longer than the day or two that minor irritation usually takes, see a doctor. Also ask a doctor about any new erection or ejaculation problems.

If masturbation feels compulsive or brings heavy guilt, a therapist who works with sexual behavior concerns can help you sort out what’s driving it.

If you’re having thoughts of harming yourself, or your mood is very low, call or text 988 (the Suicide & Crisis Lifeline in the US), or your local emergency number (988 Suicide & Crisis Lifeline, n.d.).

The Bottom Line

• Frequency alone isn’t the test. There’s no normal number, and the signs that matter are compulsion, interference with your life and genital irritation.
• The physical myths aren’t supported. The real side effects are minor and should heal within a day or two.
• The evidence on mood, erections and hormones is mixed. Much of it comes from surveys that show links, not causes.
• Mismatch can matter. In one Finnish survey, people whose frequency didn’t match what they wanted reported more sexual distress.
• A diagnosis needs a loss of control. ICD-11 describes a persistent pattern of failing to control sexual urges that causes marked distress or impairment.

If you want structure while you cut back, TrueAlly’s daily check-ins and streaks can help you track a goal you set yourself, and the No Nut November challenge starts November 1 if you want a month with set rules.

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