NoFap Benefits: Definition And What Research Says

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SubscribeWhat are the benefits of NoFap?Medically reviewed by Kelsey Nank, PA-C — Written by Zawn Villines — Updated on June 3, 2025

• Benefits
• Risks
• Vs. semen retention
• Seeking help
• Summary

NoFap is an anti-masturbation movement primarily aimed at and practiced by heterosexual males. Supporters claim the benefits include enhanced focus and concentration and decreased pornography use.

“Fap” is a slang term for masturbation, so “NoFap” means no masturbation.

The NoFap movement endorses a specific understanding of masturbation and human sexuality. It argues that pornography is harmful. NoFap suggests that avoiding masturbation can help people regain control over their lives and avoid compulsive or addictive sexual behavior.

This article explores the potential risks and benefits of avoiding masturbation and how NoFap differs from the practice of semen retention.

Purported benefits of avoiding masturbation 

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NoFap.com argues that people can avoid compulsive sexual behavior and break porn or sex addiction by avoiding masturbation.

Supporters of avoiding masturbation claim it:

• refocuses their attention on their relationship
• helps them conform to their religious or moral values
• decreases their use of pornography
• improves their focus and concentration
• gives them time for other pursuits

Some say it has more extreme benefits, such as relieving depression or improving overall health.

People who feel guilty about masturbation or spend significant time masturbating may find that avoiding it offers time for other activities, which may improve health.

However, no scientific evidence suggests that masturbation is harmful. Additionally, no studies state that avoiding masturbation offers any specific benefit.

A 2021 case study reported a link between masturbation and depression, triggered by feelings of guilt. However, this research says other studies consider it a healthy behavior that improves mood.

While some people may experience guilt following masturbation, perhaps due to cultural or religious beliefs, it is not a reason to feel shame. Masturbation is a common and normal habit. It only becomes an issue if it interferes with work, social life, relationships, and regular activities.

The belief that sex and pornography addiction are common is at the core of the NoFap anti-masturbation movement. While some research suggests pornography addiction is real, many dispute this idea.

For example, both the American Psychiatric Association and the Diagnostic and Statistical Manual of Mental Disorders do not recognize porn addiction as an official diagnosis. The American Association of Sexuality Educators, Counselors, and Therapists also argue that there is insufficient scientific evidence to support the existence of sex or porn addiction.

»Learn more:What to know about masturbation and testosterone

The downsides of avoiding masturbation 

There are no real health risks associated with not masturbating, though some people may find it challenging and frustrating, triggering moodiness or irritation. In some cases, it may also cause epididymal hypertension.

While there may be no immediate health risks, research consistently documents numerous health benefits associated with masturbation, including:

• Sperm and semen health in males: Regular ejaculation may keep sperm count within normal ranges. It may also promote healthy, well-formed sperm and normal semen volume.
• Better sexual health: Masturbation may help a person better understand their sexual desires, learn what feels good to them, and communicate with their partner. Masturbation may also help both partners have better sex.
• Abstinence: Masturbation can make it easier for people who want to practice abstinence. It can also be an important harm reduction strategy to prevent pregnancy and slow the spread of sexually transmitted infections.

»More on this:How does masturbation affect the brain?

NoFap vs. semen retention

NoFap urges people to stop masturbating, especially to pornography. This is in contrast to semen retention, the practice of masturbating without ejaculating.

Some semen retention supporters argue that it offers improvements to health, such as improved fertility or better quality sperm. However, there is no evidence that semen retention provides any medical benefit.

Others promote the technique as a form of mindfulness that can heighten sexual pleasure or give people greater orgasm control. Some also use semen retention to learn how to orgasm without ejaculating.

Research suggests that being able to orgasm without ejaculating makes it easier for people to have multiple orgasms. However, there are no rigorous scientific studies that investigate the practice or strategies for multiple orgasms.

When to seek help

Masturbation is not a medical problem. People do not need to see a doctor because they masturbate or choose not to. However, those with specific questions about masturbation should consult a sex-positive doctor or therapist.

People should consider seeing a doctor if they are:

• feeling that pornography, or other sexual practices, control their life or harm their relationships
• experiencing pain, negative emotions, or guilt when masturbating
• having trouble getting an erection with a partner
• experiencing any change in sexual function
• having frequent trouble ejaculating, or ejaculating much easier than they want to

There are many online forums and courses that claim to help people address their relationship to masturbation and aspects of sex. A 2024 study suggested that online “ejaculation courses” that claim to address problems such as porn addiction, premature ejaculation, sexual performance anxiety, and aspects of mental health. The researchers concluded that the programs can be damaging financially, physically, and mentally to the people who buy them.

Summary 

Masturbation is a normal and harmless sexual practice that can be part of a healthy sex life. It even offers some health benefits.

However, if it begins to interfere with a person’s daily life, they may consider trying to stop or masturbating less frequently.

People who want to stop masturbating can get support from the NoFap community, but there is generally no medical or moral reason to do so.

A person who feels pressure to stop masturbating should consider their own values. It is their decision if they masturbate or not, and how often they do it.

 

• Mental Health
• Sexual Health / STDs

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• AASECT position on sex addiction. (n.d.).https://www.aasect.org/position-sex-addiction
• Albobali Y, et al. (2021). Masturbatory guilt leading to severe depression. https://pmc.ncbi.nlm.nih.gov/articles/PMC8011625/
• Borges Jr E, et al. (2018). Revisiting the impact of ejaculatory abstinence on semen quality and intracytoplasmic sperm injection outcomes. https://onlinelibrary.wiley.com/doi/full/10.1111/andr.12572
• Masturbation. (n.d.). https://www.plannedparenthood.org/learn/teens/sex/masturbation
• Noel J, et al. (2023). Pornography: A concealed behavior with serious consequences. https://www.researchgate.net/publication/369752544_Pornography_A_Concealed_Behavior_with_Serious_Consequences
• Prause N. (2024). Online ejaculation training programs promote non-evidence-based treatment of male sexual dysfunction. https://pubmed.ncbi.nlm.nih.gov/37853241/
• Rowland DL, et al. (2020). Relationship between masturbation and partnered sex in women: does the former facilitate, inhibit, or not affect the latter? https://academic.oup.com/jsm/article-abstract/17/1/37/6973550?redirectedFrom=fulltext&login=false
• Smaniotto B, et al. (2021). "Pornography addiction": Elements for discussion of a case report. https://pubmed.ncbi.nlm.nih.gov/34786657/
• What is NoFap? (n.d.).https://nofap.com/about/

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Medically reviewed by Kelsey Nank, PA-C — Written by Zawn Villines — Updated on June 3, 2025

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