Recent studies find zinc deficiency linked with testosterone decline among men!
Testosterone also called the male hormone, is the main power behind masculinity among adults.
But with age comes the natural and gradual decline in testosterone causing poor sex drive, less physical strength, lower energy levels, and whatnot.
However, recent studies found that this age-related dip could fasten up because of zinc deficiencies!
Now that’s a new, yet important discovery as earlier zinc supplementation wasn’t as popular as other formulations for boosting testosterone.
Yet the new findings have left many people baffled and the need for answers behind the link grows stronger.
Today we debunk all your questions on how supplementation of zinc for testosterone can be a golden call.
Zinc For Testosterone – Scientific Links and Findings
Zinc is an essential mineral for the healthy functioning of the immune system.
Some key roles that it plays in your body are:
- Breaking down of food into nutrients
- Regulating enzymes for protein synthesis
Zinc deficiency hence can hinder some important functions of the body.
But what caught our interest were some prominent studies showing a link between low Zinc and Testosterone levels.
Research and Studies – Does zinc increase testosterone?
Study I – Appropriate Supplementation with Zinc Increases free testosterone levels
A random and double-blind study for checking the effects of supplementation with zinc was done on 57 football players.
Various tests were conducted during the study to draw conclusions and evident results, these tests were conducted by experts.
The total study period was conducted for a period of 7 weeks, where no tests were conducted through the first week.
Participants were grouped as two:
- A group that took a placebo
- The group that took the supplementation
The supplementation given was off:
- Zinc
- Magnesium aspartate
- Vitamin B6
Three capsules were given each day between dinner and bedtime to observe the results.
Results:
According to the results, ZMA supplementation:
- Improved anabolic hormone
- Better muscle function
In short, it improved testosterone levels.
Study II – zinc supplementation boosts testosterone
The study observed the link between serum testosterone and zinc concentrations in 40 healthy men in the age group of 20 to 40 years.
This model followed the below observations:
- Serum testosterone among 4 young men before and after zinc deficiency induced by inhibiting dietary intake.
- Testosterone among zinc-deficient 9 older men after supplementing them with zinc for 3 to 4 months.
The levels of zinc and serum testosterone were compared to draw results.
According to the results:
Restricting intake of zinc showed a decline in testosterone too among young men after twenty weeks
Zinc supplementation among the elderly zinc-deficient people showed an increase in serum testosterone levels.
This showed that Zinc and Testosterone in Males are linked vitally.
Collectively all the studies show that zinc deficiency can lead to testosterone dip; hence the next major discussion should be on managing zinc deficiency!
Managing Zinc Levels for Boosting Testosterone
An average healthy human body has 2 grams of zinc content, which is considered normal.
Since zinc is a bioactive mineral it comes under the micronutrients groups and we don’t need it in higher amounts.
This makes people often ignore the necessity of adding zinc to the diet, but a deficiency in regular zinc levels can hinder:
- Several metabolic reactions in the body
- Mitosis (cell division and multiplication)
- Immunity
- Cognitive development and enhancement
- Prostate health
Also, the testosterone decline that accompanies zinc deficiency can cause:
- Lower sex drive
- Poor libido
- Problems in erections
- Lower energy levels
- Weak performance
Hence, identifying zinc deficiency or even a minor abnormality in zinc levels should be considered important.
Zinc Deficiency – Signs and Symptoms
Diagnosing a zinc deficiency can be difficult and hence the signs and symptoms help out people in picking up the deficiency quicker:
#1. Loss of appetite
One of the common signs of zinc deficiency is reducing appetite. This is a gradual process and might not be indicative initially.
#2. Weight Loss
Zinc regulates two hormones responsible for weight loss, leptin, and ghrelin. This contributes to decreasing appetite and ultimately causes weight loss.
#3. Hair loss
Not everyone experiences hair loss when suffering from low zinc levels, but yes most people reported this symptom.
However, this could be reversed by loading up the zinc levels back to normal.
#4. Testosterone dip
All the symptoms of testosterone decline are prominently visible among people suffering from zinc deficiency.
However, these symptoms can be reversed by reversing the zinc deficiency by regulating your dietary intake values.
Zinc Daily Intake Recommendation
According to health experts, the daily intake of zinc should lie in the range of 8 to 14 milligrams for adults.
Also, they suggest that adults shouldn’t go beyond 40 milligrams of zinc in a day as excess zinc can be harmful too.
Even in cases of testosterone, going beyond the recommended values won’t bring you any good.
However, based on physical activities this range could be increased to 9 to 15 milligrams of zinc for people indulging in high-intensity workouts.
Other than the value, what also matters is the form of zinc you are taking as there are various forms of zinc available for intake.
What Form Of Zinc For Testosterone Is Best:
Many popular types of zinc are available for you through food sources or supplementation:
- Citrate
- Sulphate
- Gluconate
- Monomethionine
Though all of these forms are well-absorbed, the best absorbable form of zinc is zinc gluconate.
It is easily available through food sources and even supplements available.
With that, we now move further to reversing the zinc and testosterone dip by enlisting some of the good ways of restoring your natural zinc levels.
How To Increase Testosterone Levels Quickly With Zinc?
There are two ways with which you can reboot your zinc levels and restore natural testosterone levels pretty quickly.
The first one is picking up the right food sources and the second one is going for specific zinc supplements.
Food Sources for Boosting Zinc Levels
Though the best sources of zinc are usually meat or seafood even vegans have some good options to choose from:
#1. Nuts and Seeds
Nuts have a good amount of zinc in them and can easily help you reach the required levels of daily zinc.
But since they contain lots of calories too, eating too much of them could interfere with your weight loss management.
Some of the nuts that you can add to your platter include:
Almonds – 1 ounce supplies you with 0.885 mg of zinc
Cashews – 1 ounce provides 1.64 mg of zinc
Pumpkin seeds – 1 ounce offers 2.21 mg of zinc
Hemp seeds – 1 ounce contains 2.97 mg of zinc
#2. Legumes
There are many legumes that you can add up to your daily diet for more zinc.
100 grams serving of the following legumes have a good amount of zinc in store for you:
- Chickpeas – 1.08 mg of zinc
- Lentils – 1.27 mg of zinc
However, legumes have certain compounds that bind with zinc and cause delayed absorption.
For better zinc absorption you can soak these legumes or even sprout them.
#3. Whole Grains
Certain whole grain products make it easier to reach the RPD of zinc:
- Quinoa – contains 2.02 mg of zinc in every 1 cup
- Sourdough bread – one slice offers 1.45 mg of zinc
- Fortified cereals – can have as much as 4.68 mg of zinc in every cup
#4. Dark Chocolate
One of the best vegan formulas for boosting zinc and reducing your chances of falling into zinc deficiency is dark chocolate.
However, don’t stick to just having dark chocolate for zinc as that could increase your calories.
Yet, adding up one ounce of dark chocolate to your daily routine can give you 0.938 mg of zinc.
Try going for dark chocolates that contain less sugar.
#5. Meat
You can try red meat and even chicken for extracting a good amount of zinc in your daily routine.
- 100 grams of beef gives you 4.23 mg of zinc
- the Same amount of pork would give you 1.93 mg of zinc
- 100 grams of lamb give you 3.41 mg of zinc
Even white meat like chicken has good zinc content.
#6. Seafood
Oysters are the best form of zinc source as they contain rich 5.5 mg of zinc in just one oyster.
If you go for larger oysters like the pacific oyster you can have increased the zinc levels by adding 18.9 mg of zinc.
Other seafood rich in zinc are:
- Crabs – 100 grams give you 3.81 mg of zinc
- Mussels – 100 grams for 3.19 mg
- Shrimp – 1.64 mg in 100 grams
Despite some good sources of zinc available around you, it is not always helpful in extracting the exact dosage of zinc required by your body.
In fact, according to the Zinc For Testosterone Reddit deriving zinc from food sources can give you varying amounts of zinc which could be excess or even less.
Thus, according to us the best way to reverse declining zinc and consequently testosterone is by going for supplements.
Zinc Supplements To Increase Testosterone
You can either go for zinc-specific natural supplements available in the market for boosting testosterone and zinc levels.
But there are also combinations of zinc with other vitamins and minerals that give you amazing benefits along with zinc and T levels.
Some of these combinations that you might go for are:
#1. Zinc And Vitamin D For Testosterone
Vitamin D has several evident results on boosting testosterone, hence many supplements companies use it along with zinc.
However, for supplementation, we recommend all our readers to go for natural supplements and not chemical ones to avoid side effects.
Also, stick to the recommended dosage only and not go beyond it to maintain the benefits.
#2. Zinc and Magnesium
Magnesium improves your testosterone levels to improve your many sexual and physical functions.
While zinc already does its job combining it with minerals like magnesium can amplify the results.
Other than testosterone, you can also go for supplementation with zinc for its other health benefits.
Benefits of Supplementation With Zinc
Other than testosterone, there are also other benefits of adding up zinc to your diet:
#1. Prevents cardiovascular diseases
Zinc deficiency can lead to blockage of the arteries that can give rise to many cardiovascular problems in the future.
Studies also show that zinc can protect your heart muscles. it also regulates healthy cholesterol and insulin levels.
#2. Healthy for brain
Studies show that zinc can provide cognitive stability and its deficiency can affect the development of brain cells.
It does so by increasing the calcium levels in the brain cells allowing the release of growth factors and proteins for optimal growth.
#3. Improves prostate health
According to studies, a small dose of zinc can help reduce the risk of developing prostate cancer.
#4. Other benefits:
- Can help in the fight against cancer
- Improve your dental health
- Aid in healthy digestion and prevent several gastrointestinal diseases
- Healthy for the liver
- Enhances your muscle repair and growth
Conclusion
According to studies deficiency in zinc levels can cause a decline in testosterone levels.
Though the exact relationship that leads to a decline in testosterone when zinc goes down is not yet established, the results are clear.
Many health experts believe that hypogonadism or decline in testosterone is a common sign of zinc deficiency.
But this can be reversed by taking enough zinc, this could be either through food sources or supplementations.
There are many natural supplements available in the market that can restore your zinc as well as testosterone levels.
FAQs
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How Long Does It Take For Zinc To Boost Testosterone?
Usually, people who take zinc supplements show improvements in just four to six weeks with most of the symptoms reversed.
But this could be more for other people and go up to 12 weeks.
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Does Zinc And Vitamin D Increase Testosterone?
According to several studies Vitamin D levels are associated with testosterone levels.
A vitamin D deficiency could cause a decline in testosterone levels too. The same applies to zinc levels.
Hence combining these two can provide beneficial results for testosterone levels.
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How Much Zinc Should I Take Daily For Testosterone?
Taking 30 milligrams of zinc per day can improve your testosterone levels.
However, don’t go beyond this level as exceeding the daily intake can lead to side effects too.
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Does Zinc make you last longer in bed?
Zinc has amazing benefits on your overall sexual performance as it can boost your testosterone levels.
Thus, zinc can also make you last longer in bed if testosterone decline is its root cause.
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What happens when you take zinc every day?
Your body can tolerate zinc to a good amount but sometimes it can cause minor side effects like nausea, headache, and vomiting.
Also, avoid taking more than 40 mg of zinc per day.