Along with dropping naturally as we age, low testosterone levels can result from various medical conditions or certain medications and treatments. One of the most common and easy to resolve causes is nutritional deficiencies, especially low levels of zinc. Zinc is an essential dietary mineral that supports our immune system as well as optimal testosterone production.
Zinc deficiency is widespread globally, affecting around 12% of the U.S. population, and as much as 40% of the elderly. [1] The likelihood of deficiency is even higher in vegetarians, vegans, heavy drinkers, and those who are underweight or suffer from gastrointestinal issues. Studies have long shown that a lack of zinc can cause a significant reduction in testosterone levels, and supplementing with zinc in deficient men can raise testosterone back to healthy levels.[2] However, supplementation isn't always necessary, as taking extra zinc won't increase testosterone levels if you're already getting enough. Still, it's a common inclusion in top testosterone boosters because it requires minimal capsule space while offering significant benefits to men with low zinc levels. [3]
How Much Zinc Per Day For a Man
Our bodies can’t store zinc, so you need to take it in every day. For adult males, the recommended daily intake should be around 11 milligrams [4] or closer to 15mg on high intensity workout days. One study found that 30mg could be safely taken each day and that the men involved all showed an increase in free testosterone levels [5].
It is also possible to intake too much zinc however, and toxicity can occur if over 40mg is taken daily for more than a few months. Zinc toxicity can cause symptoms including headaches, abdominal cramps, sickness, diarrhoea, and poor appetite. Excessively high doses of more than 150mg daily over a long period of time can have even more detrimental effects, such as compromised immunity, low copper and magnesium levels, low ‘good’ cholesterol levels, muscle spasms, and anemia.
Natural Sources of Zinc
The human body does not produce zinc on its own, so we must ingest it. It occurs naturally in the earth so can be found in several vegetables, meats and seafood which makes maintaining adequate levels relatively easy if you have a balanced diet. The following foods are notably high in zinc:
- Meat, particularly red meats such as beef
- Shellfish, especially oysters and crab
- Legumes such as lentils, beans, and chickpeas
- Hemp, pumpkin, and sesame seeds
- Nuts, particularly cashews
- Dairy products like cheese and yogurt
Moderate amounts of zinc are also found in foods such as tofu, eggs, whole grains like oats and rice, fortified cereal and bread, avocado, potatoes, mushrooms, spinach, green beans, asparagus, blackberries, and dark chocolate.
Zinc is found in a wide range of health supplements too such as multivitamins, or on its own in the form of zinc gluconate, zinc picolinate, zinc acetate, zinc orotate, or zinc citrate. Zinc gluconate and zinc picolinate are chelated types of zinc that are considered the most bioavailable and therefore the most accessible for the human body [6].
Other Benefits of Zinc For Men
Zinc is essential for everybody, but it is especially important for men due to deficiency reducing testosterone levels. It also comes with a whole host of other benefits though, including:
- Strengthening the immune system and promoting faster healing
- Supporting prostate health
- Reducing erectile dysfunction
- Improving protein synthesis
- Providing antioxidant properties to reduce oxidative stress
- Increasing libido
- Supporting bone health
- Improving mental health and cognitive function
- Promoting healthier skin and stronger hair
- Delaying age-related vision loss
- Enhancing sleep quality
Zinc Combined With Other Supplements
For better results, combining zinc with other testosterone-boosting supplements is highly recommended. Vitamin D and magnesium are two of the most popular choices, with boron and selenium also being beneficial.
First, vitamin D is crucial for male sexual function. Although our bodies produce it through sunlight exposure, many people don't get enough sun, leading to vitamin D deficiency, which lowers testosterone levels. Recommended doses range from 400 to 2000IU daily to prevent deficiency. Studies show that even short-term vitamin D supplementation can significantly impact testosterone levels. Vitamin D also improves zinc absorption, and zinc is required for some of vitamin D’s key functions, making them an ideal combination.
Zinc and magnesium are another effective pairing. Magnesium boosts [7] testosterone levels, especially in active men. ZMA (zinc magnesium aspartate) is a popular supplement in fitness circles, designed to optimize testosterone levels and improve recovery. ZMA also contains vitamin B6, but some users report vivid dreams, so many prefer taking just zinc and magnesium together. These two minerals work synergistically, with magnesium helping regulate zinc levels, though excessively high doses of zinc can reduce magnesium absorption.
Lastly, boron and selenium are also shown to increase testosterone levels. Although zinc doesn't directly interact with these two minerals, they complement each other’s benefits. Some versions of ZMA even include boron. However, be mindful of combinations that may have negative interactions—high doses of calcium or copper can reduce zinc absorption, so these should not be taken simultaneously.
References
- https://today.oregonstate.edu/archives/2009/sep/zinc-deficiencies-global-concern
- https://pubmed.ncbi.nlm.nih.gov/8875519/
- https://pubmed.ncbi.nlm.nih.gov/17882141/
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://www.asep.org/asep/asep/BrillaV2.PDF
- https://pubmed.ncbi.nlm.nih.gov/3630857/
- https://pubmed.ncbi.nlm.nih.gov/28216084/
- https://pubmed.ncbi.nlm.nih.gov/32375348/
- https://pubmed.ncbi.nlm.nih.gov/20352370/