Zinc and Testosterone: Why Zinc is Important For Testosterone Production

Strength athletes and the fitness industry as a whole can't get enough of testosterone.

Healthy testosterone levels are important for many reasons, not just optimal strength, muscle mass, and body fat levels. 

It's also prized for its associations with bone density, heart health, sex drive, cognition, and sleep quality. (Although the effects on women are less well studied, evidence points to similar benefits.)

Increasing testosterone levels is thus a highly profitable industry, so here is a short list of natural, science-backed strategies:

  • Weightlifting
  • Get enough sleep.
  • Consume an adequate amount of protein, carbohydrates, and fat.
  • Reduce your stress levels.
  • Consume a nutrient that many people overlook: Zinc.

Zinc is a nutrient that is very important. And because we can't make or store it, our bodies rely on us to get enough of it every day via our diets or supplement plans.

And, given that zinc is the second most abundant trace mineral in the human body, trailing only iron, it's a serious problem if you're not getting enough.

Zinc supplementation aids in the proper functioning of your body. This trace element is essential for wound healing and immune function, as well as cell division and the formation of DNA and proteins.

It is also necessary for growth and development, influences taste and smell, and may slow the progression of age-related macular degeneration.

Testosterone and Hypogonadism

Testosterone is a hormone that is essential for men's health. It is in charge of maintaining sexual drive as well as muscle and bone strength. Testosterone levels peak in early adulthood and then begin to decline as a natural part of the aging process.

If your testosterone levels fall below the normal range, you may suffer from hypogonadism. Hypogonadism can be caused by a number of treatable medical conditions. The cause could be as simple as a zinc deficiency in the diet.

If you suspect you have low testosterone, schedule a physical exam and a hormone level test with your doctor.

Low testosterone causes and symptoms

Testosterone levels naturally decline with age, but testosterone can also be reduced by the following factors:

  • A few genetic disorders
  • Cancer therapy
  • Damage to your testicles
  • Conditions affecting the pituitary or hypothalamic glands
  • Inflammatory conditions
  • Obesity
  • Disorders of the glands
  • HIV
  • Taking specific medications

If your low testosterone is caused by an underlying condition, treating the cause may improve this symptom.

Hypogonadism, regardless of its cause, can make you feel tired. Other signs and symptoms include:

  • Muscle mass loss
  • Reduced sex drive
  • Erection problems
  • Flashes of heat
  • Having difficulty concentrating

If any of these symptoms are interfering with your life, consult your doctor about treatment options.

Zinc and Hypogonadism

Zinc is a necessary dietary mineral. Zinc is required for the proper functioning of your immune system as well as cell division. Zinc aids enzymes in the breakdown of food and other nutrients. It is also important in enzymes that build proteins. It's found in some foods, but it's also available in supplements and some cold medications.

A zinc deficiency can result in low testosterone. It's unclear why a zinc deficiency affects testosterone levels. The mineral may have an effect on the testicular cells that produce testosterone.

There has been little research into the effectiveness of zinc for hypogonadism.

Zinc and Testosterone Connection

Zinc has an effect on testosterone levels as well. You've probably heard that oysters are an aphrodisiac. They're also one of the best zinc-containing foods. Even mild zinc deficiency is linked to hypogonadism (also known as testosterone deficiency) in men, a testicular dysfunction that results in a failure to produce testosterone, sperm, or both.

We probably don't need to tell you that low T can cause body composition changes by increasing body fat, decreased strength and muscle mass, decreased sex drive, and even erectile dysfunction. (These side effects may appear even if total testosterone is normal if free testosterone is low.)

Researchers restricted dietary zinc intake in young men for 20 weeks to see how much this mineral could affect testosterone concentrations (Prasad, 1996). During that time, their testosterone levels dropped from 39.9 nmol/L (nanomoles per liter) on average to 10.6 nmol/L.

However, the researchers in this study also wanted to look at the inverse. So they gave zinc supplements to elderly men who were slightly zinc deficient for six months. Sure enough, their serum testosterone levels had improved after 24 weeks. The average T level increased from 8.3 nmol/L to 16.0 nmol/L, putting it in the middle of the healthy adult range.

Though the study was small, and more research is needed to confirm how much zinc status affects hormone levels, it emphasizes that there is a clear link between the two, similar to the link between vitamin D and testosterone.

Supplementation that is well-guided and appropriate may help you increase your testosterone levels. One study looked into the effects of taking a magnesium and zinc supplement. It discovered that men who took 30 milligrams of zinc per day had higher levels of free testosterone in their bodies.

It's possible that taking a supplement isn't necessary. Another study found that taking a zinc supplement won't increase testosterone levels if you're already getting enough of the mineral. Men who consumed the recommended amounts of zinc on a daily basis were included in the study. Zinc supplements did not increase testosterone levels in these men.

Zinc deficiency

Low zinc levels also disrupt spermatogenesis, or the production of sperm, and may result in sperm abnormalities as well as a drop in serum testosterone.

Because your body cannot store zinc, you must consume it on a daily basis. The recommended daily amount of zinc for men over the age of 19 is 11 milligrams.

Significant amounts of zinc can be found in the following foods:

  • Oysters
  • Beef
  • Crab
  • Fortified cereals and breads
  • Pork
  • Beans
  • Chicken
  • Yogurt
  • Nuts
  • Oatmeal
  • Supplements for the diet

Zinc supplements can be beneficial, but they can also be harmful if taken in excess. Adult men who take more than 40 milligrams of per day may develop toxicity. Among the symptoms of zinc toxicity are:

  • Nausea
  • Headaches
  • Vomiting
  • Diarrhea
  • Cramps in the abdomen

The recommended daily intake for adults ranges from eight to fourteen milligrams depending on gender.

Too much zinc over a four-month period can cause digestive issues (think diarrhea), weakened immunity, and lower HDL cholesterol levels. (That is, the "good" kind.)

Zinc deficiency is uncommon in the United States, but it is possible. People with gastrointestinal disorders, vegetarians, vegans, and alcoholics are all at risk for a deficiency. People with sickle cell anemia and malnourished older adults are also at risk.

Zinc and Other Hormones 

In essence, zinc is involved in a number of processes in your body that, if disrupted, will shut down or downregulate sex hormone production. One of them is normal thyroid function. Zinc is required for the brain's production of thyroid-releasing hormones. When men don't get enough zinc, their bodies not only don't secrete enough thyroid hormones, but testosterone production suffers as well.

Unfortunately, this means that things that have a negative impact on thyroid hormones can also have a negative impact on testosterone levels. Intense exercise is a common example. One small study discovered that exercising to exhaustion lowers thyroid hormone and testosterone concentrations in a group of wrestlers (Kilic, 2006). However, four weeks of zinc sulfate supplementation successfully prevented this effect. Another study (Kilic, 2007) looked at the same effect in sedentary males rather than athletes and found the same results. The use of zinc supplements prevented a drop in thyroid hormone and testosterone caused by exhaustion during bicycle exercise.

Additional benefits of Zinc

Another important way this mineral can boost testosterone levels, and it's also one of zinc's beneficial effects: it fights inflammation. Inflammation is linked to oxidative stress, which is characterized by an imbalance between free radicals that can cause cellular damage and antioxidants. Zinc can reduce oxidative stress by acting as an antioxidant in the body to rebalance the two sides, which is an important function of this mineral (Marreiro, 2017). While oxidative stress has been linked to many chronic diseases, it can also cause a drop in T levels by damaging Leydig cells, which produce testosterone in the presence of luteinizing hormone (Fallah, 2018). (LH).

Proper zinc levels also help the immune system by promoting T-lymphocyte development, which increases infection-fighting T-cells (Honscheid, 2009). Getting enough zinc is also important for wound healing; in fact, the trace element is used in conjunction with vitamin C (Bhattacharya, 2015) to speed up the healing of ulcers in a hospital setting. And it is because of these anti-inflammatory effects that zinc (along with vitamin C, vitamin E, and beta-carotene) may be able to stop or slow the progression of age-related macular degeneration (Age-Related Eye Disease Study 2 Research Group, 2013). (AMD).

How can I get enough Zinc?

Most people should be able to meet their RDA through food sources alone. However, because oysters and beef are some of the most concentrated sources of dietary intake, vegans and vegetarians may struggle to get enough without supplementation. Nuts and seeds, dairy, and dark chocolate are also good sources. Legumes and whole grains contain zinc as well, but must be soaked to reduce levels of phytate, a compound that inhibits zinc absorption. Some foods, such as certain breakfast cereals, are fortified with the essential mineral as well.

Certain people, however, require zinc supplementation. Anyone suffering from Crohn's disease or celiac disease, as well as those suffering from liver disease, may have difficulty absorbing zinc from their diets and may require a high-dose supplement. These people should work closely with a healthcare professional to keep track of their zinc levels. A multivitamin or ZMA (a combination of zinc, magnesium, and vitamin B6) will suffice for the majority of people.

If you decide to use supplements, make sure to consult your doctor first. Too much zinc can also be harmful and lead to magnesium deficiency.

Related Read: Boost your testosterone levels naturally

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