Studies show that a diet low in zinc reduces testosterone levels in men by 75% in 20 weeks¹.
Scientists claim that zinc is part of more than 400 enzymes and its lack in the diet can alter metabolism in complex ways.
Since in a man’s body zinc is concentrated mainly in the prostate, muscles, liver and pancreas, this mineral directly affects its work. In particular, with a lack of zinc, the immune system is reduced and the production of sex hormones is affected.
Zinc for men
Zinc is a mineral that the body needs to function properly. First, cells can use zinc for the work of various enzymes. For example, it is essential to start the processes of protein and collagen synthesis.
Also, zinc (like magnesium) is necessary for the production of testosterone and growth hormone in men. Zinc deficiency is associated with poor sperm quality and impaired prostate function.
Meeting the daily needs of zinc is of particular importance for young or adolescent male athletes. Among other things, strength training and an active sex life increase the body’s mineral needs.
Recommended zinc intake for men per day
The recommended intake of zinc for men is 10 to 15 mg per day. By not reaching this amount, mild to serious consequences can appear on the body.
Symptoms of acute zinc deficiency are: deterioration in the quality of hair and nails, memory impairment, depression, decreased visual acuity, irritability and fatigue. Allergies, weight loss, and decreased insulin production are possible.
Although a man can store up to 2 g of zinc in the body, it is important to consider the effect of the routine. For example, since 50 mL of semen contains up to 10 mg of zinc, frequent ejaculations increase the need for the mineral. Also, zinc is lost through cuts and bleeding.
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Effects of zinc on testosterone and sexual potency
Strictly speaking, there is no direct link between higher zinc intake and testosterone levels, libido, and the ability to maintain an erection.
However, if a man’s body is deficient in zinc, it will produce less sperm and can reduce the synthesis of sex hormones.
Studies in young men have shown that zinc deficiency leads to decreased libido and poor sperm quality. (3)
Animal studies have shown positive effects of zinc on sexual function and the ability to maintain an erection. (4)
How to increase testosterone?
Magnesium, Selenium, and Zinc are key minerals for maintaining healthy testosterone levels. Including food sources in your diet that contain all of these nutrients and supplementing with physical activity can help improve your sexual potency.
Also, magnesium is the second most concentrated mineral in the body’s cells. It is essential for the health of the cardiovascular and nervous system, as well as for muscle function.
The lack of magnesium in the diet is the most frequent, according to statistics, only 30% of people get the daily amount of this mineral. This can lead to a decrease in muscle mass and a decrease in testosterone.
Zinc in food
Zinc is a fairly common mineral in seafood. It is found in seafood. Two or three oysters or six large shrimp are enough to cover daily needs. You can also eat 200-300g of beef liver.
Zinc is also found in plant products. To cover the daily amount, you will need 100 g of pumpkin seeds or 200-250 sunflower seeds. Also, there is zinc in lentils; in this case, less is absorbed, to meet the necessary standards for health, a daily consumption of 300 g is needed.
Zinc content in food:
|Food||Amount of zinc in 100 (g)||Daily amount covered (%)|
|Oysters, shrimp||20 – 100 mg||180% – 980%|
|Pumpkin seeds||10 mg||90%|
|Sunflower seeds||4-5 mg||40-45%|
|Cow liver||4 mg||40%|
|Chicken meat||1-4 mg||10-40%|
|Hard cheese||3-4 mg||30-40%|
|Integral rice||1 mg||10%|
|Bamboo shoots||1 mg||10%|
|Various vegetables||0.3-0.5 mg||3-4%|
|Various fruits||0.15-0.05 mg||1%|
Zinc is an essential mineral for the functioning of the male reproductive system. It is essential for the production of sperm, as well as for the synthesis of testosterone and growth hormone. Lack of zinc in the diet is associated with impaired libido functions, including problems with potency. Including foods such as seafood or pumpkin seeds is enough to solve this problem.