Zinc is an essential mineral that plays a crucial role in
various physiological processes, including the production and regulation of
hormones, such as testosterone. While zinc is not a direct testosterone booster
for individuals with normal zinc levels, maintaining adequate zinc levels is
important for overall reproductive health and hormone regulation.
Zinc is an essential micronutrient. It helps your
body:
·
fight off invading bacteria and viruses
·
produce DNA and genetic material
·
repair wounds
A zinc deficiency may be associated with low T.
This is because zinc is involved in the production of testosterone. Zinc is a
key component in the synthesis (production) of testosterone. It is involved in
the function of enzymes that help convert cholesterol into testosterone in the
Leydig cells of the testes.
Zinc helps regulate the levels of several hormones,
including testosterone and its counterpart, estrogen. It inhibits the activity
of aromatase, an enzyme that converts testosterone into estrogen. By
maintaining a balance between testosterone and estrogen, zinc indirectly
supports optimal testosterone levels.
Zinc helps prevent testosterone from binding to proteins
in the blood, which would render it inactive. This means that zinc may help to
keep more testosterone in its free, biologically active form.
Zinc is also important for maintaining sperm quality as
well, for the process of spermatogenesis, the production of sperm cells. Adequate
zinc levels contribute to this process, indirectly supporting testosterone
function.
Older research found that zinc supplements helped
boost testosterone levels for men with zinc deficiencies. However, more recent
research is limited.
You can consume zinc, which is necessary to maintain
healthy levels of this important micronutrient in your body, by eating:
·
red meat
·
poultry
·
seafood
·
beans
·
nuts
·
dairy products
·
fortified breakfast cereals
The Recommended Dietary Allowance (RDA) for zinc varies
based on age and sex. For adult men, the RDA is around 11 mg per day. However,
individual needs may differ, and excessive zinc intake can lead to adverse
effects. It's advisable not to exceed the upper intake level, which is 40 mg
per day for adults.
Too much zinc can lead to both short- and long-term side
effects. Short-term effects include nausea, cramps, and headaches. Long-term
effects include reduced immune function, copper deficiency, and more. Talk with
a doctor about dosage amounts before taking zinc supplements.
Zinc supplements are available in various forms,
including zinc gluconate, zinc sulfate, and zinc citrate. Each form has
different levels of elemental zinc, which is the actual amount of zinc
available for absorption. Your healthcare provider can help you choose the most
appropriate form and dosage based on your needs.
Main
reasons why men should be getting more zinc in their diet
So, why should men focus on increasing their zinc intake?
Well, it can impact health in a number of ways.
1. Zinc helps to support normal testosterone levels
Low testosterone can cause all kinds of unpleasant effects
such as low libido, fatigue, loss of muscle mass, or even erectile dysfunction.
There are a number of reasons why your testosterone levels might drop, from
certain medications to genes and age.
Not getting enough zinc in your diet could be causing this
dip in testosterone, and if it’s caused by another reason, then increasing your
zinc intake could still help! Normalizing your testosterone levels can then
help to correct some of the problems listed above.
2. Zinc promotes a healthy prostate
Prostate problems are most common in older men, but
it’s never too early to start looking after your prostate! Problems such
as BPH (enlarged prostate) and prostatitis can cause unpleasant
symptoms such as frequent urination, weak urine stream, difficulty
urinating and sudden urges to urinate, which can really get in the way of
daily life and interrupt sleep.
Zinc is one of the most important nutrients for prostate
health! Zinc can help to reduce the risk of developing an enlarged prostate,
and also help to reduce the size of the prostate in people with BPH due to its
anti-inflammatory properties, so it’s a good one to take whether you’ve got BPH
or are just looking to reduce your risk.
3. Zinc is vital for protein synthesis
Protein isn’t just something for gym-goers and
body-builders to think about – protein is important for everyone! When we talk
about protein we’re not just talking about strong muscles. Protein is present
in almost every cell and structure in the body, from your brain cells to your
artery walls and even your DNA!
It helps to build strong muscles, repair damage, promote
healthy skin and build healthy cells. Without enough protein, you’ll feel weak,
tired and have difficulty recovering from injuries like pulled muscles.
Whether you’re looking to bulk up, or are just concerned
about having enough protein to keep your body strong and healthy, zinc is an
absolute must-have! When we eat protein, it gets broken down by the body into
amino acids and then resynthesized into the different proteins needed by the
body, and zinc is a vital part of this process. So even if you are eating lots
of protein, without zinc you won’t be able to use it properly!
4. Zinc can promote strong, healthy hair
While women will appreciate the benefits of zinc for hair
too, we know that this can be a particular problem for men – especially as you
grow older and that hairline begins to slowly recede!
Since zinc is so important for protein synthesis, it is
also important for building the main protein that makes up your hair – keratin!
Without enough zinc, your hair will become weak, thin and more likely to fall
out, and your body will then find it harder to grow more.
