The Power of Zinc – Does Zinc Increase Testosterone?
June 14, 2023
Maintaining healthy testosterone levels is important for a man’s health and well-being. Unfortunately, testosterone levels begin to decline with each passing year after peaking in a man’s late teens to early 20s.
While low testosterone levels are a natural component of the aging process, low T can lead to a wide range of negative symptoms, like chronic fatigue, reduced muscle mass and strength, unpredictable mood swings and depression, and even decreased sex drive and erectile dysfunction.
How Can We Help?
Luckily, there are plenty of things men can do to boost their testosterone levels. One of the most asked-about solutions to declining testosterone levels is whether or not zinc increases testosterone.
If you want to know if zinc can naturally increase your body’s testosterone production, you have come to the right place! We are going to explain what zinc can do to benefit a man’s health and your body’s natural ability to produce more testosterone.
What Is Zinc?
For humans, zinc is considered to be one of the essential minerals that we need for our overall health. Zinc is required for the body to keep a wide range of enzymes, hormones, and proteins functioning and developing correctly.
Zinc helps keep the body’s immune system active and responsive. It is also necessary for wound healing, physical growth in children, skin health, and even the development of healthy sperm to support male fertility.
Zinc also plays a vital role in mood regulation and maintaining healthy cognitive functions. As you will learn, this is partially related to the fact that zinc is involved in producing and regulating various hormones, including testosterone.
How Much Zinc Do Men Need?
The daily recommended intake of zinc for an adult man is 11 mg. Zinc is found in various nutritious and healthy foods, including lean beef, pork, chicken, beans, whole grains, and oysters. While you can increase your zinc intake by eating more of these foods, zinc supplements are another viable option.
Just make sure that you are careful if you do choose to opt for zinc supplementation. Ingesting too much zinc can be harmful to your health. For adult men, you mustn't exceed 40 mg of zinc per day. Zinc toxicity can cause a range of mild to severe side effects, including vomiting, stomach cramps, and in the most severe cases, long-term kidney damage. If you are concerned about low zinc levels or think you may have a mild zinc deficiency, talk to your doctor before taking a zinc supplement.
Does Zinc Increase Testosterone?
As we mentioned above, zinc plays a role in the body's production and regulation of testosterone. Some studies have shown a direct correlation between increased zinc ingestion through supplementation and higher average T levels.
While increasing your zinc intake through the consumption of zinc-rich foods or by taking zinc supplements can increase your testosterone levels, you mustn't go overboard. We discussed that zinc ingestion above 40 mg daily could be dangerous, so you must be careful, primarily if you use zinc supplements.
To play it safe, we recommend increasing the amount of zinc-rich food in your diet, as your body will be able to regulate how much of this essential mineral it absorbs from the food much better than it can with the concentrated dose of zinc it would get from a supplement.
How Else Is Zinc Beneficial for a Man’s Health?
In addition to the vital role zinc plays in producing and regulating testosterone, it also serves other valuable functions within the male body.
- Repairing Injuries – Zinc plays a vital role in the healing process. When a person is zinc-deficient, cuts, scratches, and other types of wounds take much longer to heal. On the other hand, if you have enough zinc in your bloodstream, your body can repair injuries faster, which reduces your susceptibility to infections.
- Healthy Immune System Functioning – Zinc also helps the immune system stay reactive to various infections. Again, this helps your body heal faster, but it also helps reduce the risk of becoming sick due to being exposed to viruses, like the common cold or flu.
- Maintaining Prostate Health – Since the male body stores zinc in the prostate gland, it is believed that healthy levels of zinc consumption can help support prostate health, which could reduce the risk of prostate cancer and other health issues.
- Healthy Cognitive Function – Zinc also helps the body regulate and repair neurotransmitters, which can play a significant role in maintaining healthy cognitive function and performance. It can also help with mood regulation, which is vital for mood swings or chronic stress.
Zinc also helps your body break down and absorb nutrients from your food. It can also help with the regulation of blood-sugar levels, sperm production, maintaining a good sense of taste and smell, and the regulation of other hormones beyond testosterone.
Put simply, ingesting healthy levels of zinc is vital for a man’s overall short-term and long-term health.
Other Ways to Boost Testosterone and Your Overall Health
While ensuring you are getting enough zinc is very important for men, especially those concerned about their testosterone levels, there are many other things you need to do if you want to look, feel, and perform your best.
Healthy & Balanced Diet
For starters, a healthy and balanced diet that you stick to is essential. Remember, your body can only function properly if you provide it with the right fuel. If you have concerns about low testosterone levels, shellfish, leafy greens, whole eggs, and lean beef, all have the nutrients the male body needs to produce testosterone.
Next, you need to exercise consistently. Eating well gives your body the nutrients it needs to produce and regulate your hormones properly. Exercise isn’t just crucial for your physical appearance and vital for your overall health, strength, and physical performance. Resistance exercise, which can be done with weights, bands, or even your body weight, can help boost your testosterone levels.
You should also ensure you are getting enough sleep, as sleep is critical for producing and regulating hormones, including testosterone. If you struggle to get seven to nine hours of high-quality sleep per night, we recommend trying Lights Out Nighttime Sleep Aid. This natural supplement has everything your body needs to fall asleep quickly and stay asleep throughout the night.
Finally, if you are still looking to increase your testosterone levels, consider an all-natural supplement blend with the ingredients your body needs.
Titan Male Enhancement was explicitly formulated as a testosterone booster for men, as well as to improve his sexual drive and cardiovascular health. In fact, active and natural ingredients, like KSM-66 ashwagandha, fenugreek, and vitamin D can boost your testosterone levels by as much as 17%.
While zinc certainly plays a vital role in testosterone production, you mustn't add too much zinc to your diet, especially if you plan to take zinc supplements.
You must always remember that increasing zinc consumption should only be seen as one step in a varied approach to getting a healthy testosterone level. Focus on adopting a healthier diet and lifestyle, as this will produce much better results than simply popping a few zinc supplements here and there.
For more information on men’s health and increasing testosterone levels, we recommend reading High Testosterone in Men – Top 6 Health Benefits of Testosterone Boosting.
If you are unsure about your current serum testosterone levels, check out High Testosterone Symptoms – 5 Signs Your Testosterone Levels are Good.