Strength athletes and the fitness industry as a whole is obsessed with testosterone!
Why shouldn’t they, after all? Healthy testosterone levels are extremely important not only for optimal strength but also for muscle growth and body fat levels.
But with age, testosterone levels start decreasing. And that raises the question of how to increase testosterone. There are lots of supplements to increase testosterone quickly and one of them is zinc.
Hypogonadism is a condition in which your testosterone levels fall below the normal range. And the reason for this could be as simple as a zinc deficit in your diet.
Not to mention, Zinc benefits are also associated with bone density, heart health, sex desire, cognition, and sleep quality.
Although the impacts on women are less well-studied, research suggests that the benefits are similar.
So, is zinc good for testosterone? Does Zinc boost Testosterone? We will answer everything here in detail.
Does Zinc Increase Testosterone?
Zinc is a necessary dietary mineral for the normal functioning of your immune system as well as cell division.
The nutrient helps enzymes break down food molecules and other nutrients as well as protein-building enzymes.
Moreover, zinc benefits for men also include immune function, DNA and protein production, and cell division.
Because our bodies are unable to synthesize zinc, we require a significant amount of it in the form of food. Fortunately, it can be found in a variety of foods and supplements.
Zinc deficiency can occur when testosterone levels are low.
Although research on the entire usefulness of zinc in the treatment of low testosterone has yet to be completed, one study found that males who took zinc supplements had higher testosterone levels.
Zinc supplementation has been shown to affect testosterone levels in the body.
So, if you are deficient in zinc and take a zinc supplement, your testosterone level may rise.
But, at the same time, if you are not lacking zinc, your testosterone level may not rise.
There is scientific research and studies to prove this as well. Let’s see some of them.
How Does Zinc Help with Testosterone: Studies and Evidence
The effects of a magnesium and zinc supplement were investigated in one study.
Men who took 30 milligrams of zinc per day had higher levels of free testosterone in their bodies, according to the study.
On the other hand…
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 getting enough of the mineral already.
Men who consumed the necessary levels of zinc in their daily meals were included in the study. Zinc supplementation had no effect on these men’s testosterone levels.
In another study, researchers reduced dietary zinc consumption in young men for 20 weeks to see how much this mineral affected testosterone levels.
Their testosterone levels dropped from 39.9 nmol/L (nanomoles per liter) to 10.6 nmol/L over that time. However, the researchers in this study decided to look at the other side of the coin too.
So, they gave zinc pills to older men who were mildly zinc deficient for six months. Sure enough, their serum testosterone levels 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.
Furthermore, there are benefits of zinc sexually as well. Low zinc levels can affect spermatogenesis, or the creation of sperm, causing sperm abnormalities and throwing off serum testosterone levels.
That’s bad news for the approximately 9% of men aged 15–44 in the United States who have had fertility issues.
Therefore, it’s important to maintain zinc levels in your diet. And for this, there are lots of food items which you can take. We have given our recommendations below.
Zinc Foods to Increase Testosterone
Because your body can’t store zinc, you need to take it in every day. For men over the age of 19, the recommended zinc dosage for erectile dysfunction is 11 milligrams.
These are some of the food items that can help you maintain the required zinc levels.
#1. Oysters
These have the highest zinc content out of any food, according to research. Zinc is also well known for its importance in numerous reproductive activities and sperm formation.
Men with low testosterone levels are more likely to develop a zinc deficiency. They may also suffer from impotence or a lack of sexual desire.
Minerals can also be obtained from:
- Red meat
- Beans
- Nuts
- Poultry
- Other types of shellfish
Also, it’s crucial to keep track of the supplements you’re buying so you don’t overdose on minerals like copper or zinc.
#2. Leafy Green Vegetables
Vegetables of many kinds are excellent for raising testosterone levels in males. Swiss chard, kale, and spinach are examples of some such vegetables. These offer fantastic nutrients for achieving your desired outcome.
Zinc can also be found in the following foods:
- Crab
- Chicken
- Oatmeal
- Dietary supplements
- Fortified cereals and toast
- Yogurt
If you are wondering how to increase testosterone quickly then taking the above-mentioned foods in adequate quantities is one of the fastest ways to do it.
Apart from these natural foods, people also tend to be influenced by zinc supplements available in the market. So, should you take those supplements or not? Let’s see it in the next section.
Does Zinc Supplement Increase Testosterone?
ZMA is a popular and the best zinc supplement among athletes since it contains zinc, magnesium, and vitamin B6.
The notion is that it aids recuperation, which makes sense because magnesium has been linked to better sleep and workout recovery, and zinc boosts testosterone, which can have similar effects.
However, there is one recurring issue regarding ZMA: strange dreams. People have had some strange nightmares after consumption.
Frank Mello, a nutritionist claims,
“I have seen no reason why B6 should be in ZMA.” “Old studies suggest it may function well with zinc in testosterone synthesis, but they were in vitro studies that do not translate well to humans at the doses used.”
He adds,
“If anything, it’s included because people currently expect it, although there’s evidence that B6 could be the source of people reporting “ZMA dreams.”
So, if you like ZMA since it may help with recovery and hormone profile, but you don’t like the wacky dreams, just take a zinc and magnesium supplement instead.
They’re two of the most effective and scientifically validated minerals for improving athletic performance.
Supplementing with zinc can be beneficial, but there is a risk of taking too much zinc, which can be dangerous.
Adult men who take more than 40 mg per day may develop toxicity. And zinc poisoning can cause the following symptoms:
- Nausea
- Headaches
- Abdominal pains
- Vomiting
- Diarrhea
Although zinc insufficiency is uncommon in the United States, it is conceivable.
People with gastrointestinal issues, vegetarians, vegans, and alcoholics are all at risk of deficit.
Plus, sickle cell anemia patients and elderly people who are malnourished are also at risk.
Now, some women also want to increase their testosterone levels. So, does zinc increase testosterone in females?
Yes, it does but females should remember that they don’t require testosterone as much as men, so their intake should be below 8mg per day.
As mentioned earlier, taking too much zinc can be hazardous to health. Thus, the question arises, “how much zinc should we take?” The answer to this question is in the next section.
How Much Zinc Should I Take to Increase Testosterone?
Adults’ daily zinc intake ranges from eight to fourteen milligrams, depending on their gender, with forty milligrams being the highest amount the body can tolerate.
It’s also important to know how much zinc per day for a man over 50 is sufficient. Studies have shown that older men require around 11 mg of zinc per day.
Overdoing zinc for more than four months can lead to digestive issues (think diarrhea), weakened immunity, and reduced HDL cholesterol levels. (The “good” sort, that is.)
While proper zinc intake can aid to maximize testosterone levels, exceeding your RDI will not supercharge your testosterone. Obtain your RDI, don’t go over forty milligrams, and you’re good to go.
If you enjoy sweating and HIIT workouts, though, your RDI will vary. If you’re working out today, we recommend taking 15 mg of magnesium to avoid deficiency.
Zinc gluconate is the most easily absorbed form; therefore, it may be recommended for people with digestive problems like IBS.
However, because all of the popular forms (citrate, sulphate, gluconate, and monomethionine) are adequately absorbed, a healthy athlete does not need to worry about which zinc supplement they purchase.
Now that we have shared all the details about zinc and its properties of increasing testosterone, it’s time to conclude our article.
The Takeaway
We started the article with only one question: is zinc good for testosterone. And we have concluded that yes, zinc is an essential component for boosting testosterone.
Zinc is a trace mineral that helps with immune function and wound healing. Men’s sexual health is influenced by zinc, which affects testosterone levels, libido, fertility, and even erectile function.
Are you concerned that you might have a zinc deficiency?
Skin changes, loss of appetite, cognitive fog, slow wound healing, and immune system difficulties are all symptoms of low zinc.
When zinc levels are low, men’s sexual health may suffer. Low testosterone, which causes low libido, poor sperm quality, and possibly erectile dysfunction, is linked to zinc insufficiency.
As a result, even if you have a natural reduction in testosterone as you get older, zinc can help you maintain normal testosterone levels.
Focus on good zinc-rich foods like legumes, mushrooms, seeds, and nuts to ensure you get enough zinc in your body. These are the best testosterone booster naturally found.
But consider taking a zinc supplement when food alone does not offer enough zinc.
There are some frequently asked questions as well which we have answered below so that all your doubts are cleared. Do have a look at them.
FAQs
Following are the most-asked questions regarding zinc and testosterone.
#1. How can I boost my testosterone fast?
You can boost your testosterone quickly by getting enough sleep, doing strength exercises, and increasing vitamin and minerals intake like zinc and magnesium.
#2. Is it OK to take vitamin C and zinc together?
Yes, you can take Vitamin C and Zinc together but the quantity of both should be balanced.
#3. Who should not take zinc?
Breast-feeding women shouldn’t take zinc. Pregnant women and children under the age of 18 should also try to avoid zinc.
#4. When should I take zinc: morning or night?
Because of the calming effects, zinc may be best taken in the evening and with food, which aids in absorption.
Zinc is best taken 1 hour before or 2 hours after a meal. Zinc before bed for testosterone is also good.
#5. What is the best form of zinc to take?
More easily absorbed forms of zinc are zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine.
If zinc sulfate causes stomach irritation, you can try another form, such as zinc citrate.
#6. Can I take zinc at night?
Zinc supplementation can help you sleep better at night. It’s a great and safe sleep aid, as well as soothing and antidepressant.
Zinc before bed for men has been demonstrated to boost the vividness of dreams in addition to helping to regulate sleep.
#7. Is it OK to take zinc everyday?
Taking a lot of zinc is almost certainly dangerous. Fever, coughing, stomach ache, exhaustion, and a variety of other problems may occur if you take more than the suggested dose.
There’s almost double risk of prostate cancer if you take more than 100 mg of supplemental zinc daily or if you take it for 10 years or longer.
#8. What food gives you more testosterone?
Tuna, low-fat milk, yogurt, oyster, fortified cereals and toast, chicken, shellfish, beans, and nuts are the foods that offer you more testosterone.