{"id":3499,"date":"2021-09-13T09:50:51","date_gmt":"2021-09-13T14:50:51","guid":{"rendered":"https:\/\/www.gghc.org\/?p=3499"},"modified":"2022-04-18T12:11:56","modified_gmt":"2022-04-18T17:11:56","slug":"zinc-increase-testosterone","status":"publish","type":"post","link":"https:\/\/www.gghc.org\/zinc-increase-testosterone","title":{"rendered":"Does Zinc Increase Testosterone? Zinc Supplementation and Testosterone Health"},"content":{"rendered":"\n<p>Does zinc increase testosterone levels. Is it possible to get enough from your diet to raise T levels or should you take a zinc supplement<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"650\" height=\"453\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/09\/zinc-2.jpg\" alt=\"\" class=\"wp-image-3509\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/09\/zinc-2.jpg 650w, https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/09\/zinc-2-300x209.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><figcaption>Zinc Supplementation and Testosterone Health \u2013 Diet Might Not Be Enough<\/figcaption><\/figure><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Zinc is a mineral that plays many roles in the human body. It helps maintain healthy growth and development, supports a healthy immune system, and contributes to normal energy levels. The question is: can you get enough zinc from your diet alone or should you take supplements? This article will discuss some of the best dietary sources for zinc as well as how much zinc you need per day to support testosterone production.<\/p><\/blockquote>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 ez-toc-wrap-right counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Content Table<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-66365cb3d5d62\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-66365cb3d5d62\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Is_it_Possible_to_Get_Enough_Zinc_from_Diet\" title=\"Is it Possible to Get Enough Zinc from Diet?\">Is it Possible to Get Enough Zinc from Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Other_Foods_High_in_Zinc\" title=\"Other Foods High in Zinc\">Other Foods High in Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Sweating_Zinc_Bullets\" title=\"Sweating (Zinc) Bullets\">Sweating (Zinc) Bullets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Zinc_and_Testosterone\" title=\"Zinc and Testosterone\">Zinc and Testosterone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Zinc_and_Estrogen\" title=\"Zinc and Estrogen\">Zinc and Estrogen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Other_Clear_Benefits_of_Zinc\" title=\"Other Clear Benefits of Zinc\">Other Clear Benefits of Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Whats_the_Best_Zinc_Dosage_to_Increase_Testosterone\" title=\"What\u2019s the Best Zinc Dosage to Increase Testosterone?\">What\u2019s the Best Zinc Dosage to Increase Testosterone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Recommendations_for_Zinc_Supplementation\" title=\"Recommendations for Zinc Supplementation\">Recommendations for Zinc Supplementation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#What_Else_Should_you_know_about_zinc\" title=\"What Else Should you know about zinc?\">What Else Should you know about zinc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.gghc.org\/zinc-increase-testosterone\/#Zinc_and_Testosterone_References\" title=\"Zinc and Testosterone References\">Zinc and Testosterone References<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Get_Enough_Zinc_from_Diet\"><\/span><strong>Is it Possible to Get Enough Zinc from Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zinc is essential for survival. As one of 24 such micronutrients, it can be found in various foods including meat and eggs.<\/p>\n\n\n\n<p>One of the richest sources of Zinc is oysters, and it happens to be the reason why this highly regarded sea food is widely considered an aphrodisiac.<\/p>\n\n\n\n<p>As well as improving sex drive, Zinc is a key component of the endocrine system (hormonal processes), immune system and enzyme function, while acting as a powerful antioxidant and protecting the prostate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_Foods_High_in_Zinc\"><\/span><strong>Other Foods High in Zinc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The best dietary sources of zinc include oysters, red meat and poultry. Other good sources include: crab, lobster and other seafoods; dairy products such as milk and cheese; beans, nuts &amp; seeds (like pumpkin &amp; squash seeds); grains like wheat bran cereal. <\/p>\n\n\n\n<p>Vegetarians need to pay attention because many plant-based foods contain high levels of phytic acid which can interfere with zinc absorption in the body. The following list shows you some common vegetarian options that are high in zinc: cashews; sunflower &amp; sesame seeds; buckwheat flour; oatmeal ; soybeans ; quinoa . <\/p>\n\n\n\n<p>Also keep an eye out for fortified cereals since they tend to be a good source too! You will also find small amounts of zinc in fruits like oranges and grapefruit, as well as vegetables including spinach &amp; broccoli.<\/p>\n\n\n\n<p>It is, however,&nbsp;<strong>Zinc\u2019s interaction with testosterone and estrogen that we\u2019re going to concentrate on in this article.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sweating_Zinc_Bullets\"><\/span><strong>Sweating (Zinc) Bullets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zinc is lost from our bodies via perspiration. Replenishment is therefore vital, considering the broad spectrum of influence it has in our systems.<\/p>\n\n\n\n<p>We will come to discuss Zinc\u2019s effect on testosterone levels in more detail, but it\u2019s worth mentioning here that&nbsp;<strong>athletes, gym goers, sports players and anyone who leads an active life<\/strong>&nbsp;\u2013&nbsp;<strong>indeed anyone who sweats a lot<\/strong>&nbsp;<strong>\u2013 would do well to ensure they are getting enough zinc<\/strong>&nbsp;for its optimization of testosterone production alone.<\/p>\n\n\n\n<p>Supplementation is probably the easiest way to adequately replenish as&nbsp;<strong>it is sometimes difficult to absorb enough through diet alone<\/strong>&nbsp;<strong>\u2013 especially for people who exercise regularly.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zinc_and_Testosterone\"><\/span><strong>Zinc and Testosterone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studies have shown that zinc can bind to androgen receptors and therefore increase circulating testosterone levels.<\/p>\n\n\n\n<p>People with a deficiency, or those who are heavily active and\/or sweat a lot, will experience a reliable increase towards optimal levels of testosterone by simply supplementing a small amount daily (see below for dosage recommendations).<\/p>\n\n\n\n<p>In other words, rather than this boosting your testosterone production above and beyond its natural potential, it normalizes it and therefore provides a solid base with which to work.<\/p>\n\n\n\n<p>While many athletes and gym rats are struggling to make gains due to lack of replenishment, someone who supplements zinc on a daily basis can at least check that off their list of potential obstacles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zinc_and_Estrogen\"><\/span><strong>Zinc and Estrogen<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In higher doses, zinc has been shown to be an aromatase inhibitor. This is the natural conversion of testosterone to estrogen.<\/p>\n\n\n\n<p>For men looking to build muscle, a reduction of this aromatization process is very desirable.<\/p>\n\n\n\n<p>It keeps free testosterone circulating for longer and reduces some estrogenic effects such as gynecomastia (man-boobs) and excess water retention (which can make you look bloated and therefore hide muscle).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_Clear_Benefits_of_Zinc\"><\/span><strong>Other Clear Benefits of Zinc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Don\u2019t forget their are plenty of other positives to supplementing with zinc. Here are a few:<\/p>\n\n\n\n<ul><li><strong>Increase in growth factors (IGF-1), which may aid in muscle growth and recovery<\/strong><\/li><li><strong>Reduction of LDL-C (\u201cbad\u201d cholesterol)<\/strong><\/li><li><strong>Decreased levels of depression<\/strong><\/li><li><strong>Acne reduction <\/strong><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Whats_the_Best_Zinc_Dosage_to_Increase_Testosterone\"><\/span><strong>What\u2019s the Best Zinc Dosage to Increase Testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>About 10mg is optimal for long term, daily supplementation, to minimize risk of deficiency through exertion and\/or excessive sweating, and to keep testosterone levels healthy.<\/p>\n\n\n\n<p>Higher doses are tolerable to a level of 100mg a day but only in the short term (i.e. less than a 4 month cycle).<\/p>\n\n\n\n<p>The tolerable upper limit for extended use appears to be about 40mg a day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommendations_for_Zinc_Supplementation\"><\/span><strong>Recommendations for Zinc Supplementation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It\u2019s definitely worth checking which zinc-rich foods are in your everyday diets. Legumes, meats and eggs contain it in higher levels than most groups.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"350\" height=\"325\" src=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/03\/order-testoprime.jpg\" alt=\"\" class=\"wp-image-2898\" srcset=\"https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/03\/order-testoprime.jpg 350w, https:\/\/www.gghc.org\/wp-content\/uploads\/2021\/03\/order-testoprime-300x279.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure><\/div>\n\n\n\n<p><strong>However, if you are into lifting weights, crossfit, endurance sports and activity in general\u2026or if you are simply a sweaty person, it is absolutely worth supplementing daily.<\/strong><\/p>\n\n\n\n<p><strong>Something that works for most of our clients is to take a combined testosterone booster<\/strong>&nbsp;that contains several ingredients that work together to actually boost testosterone levels.<\/p>\n\n\n\n<p><strong>A good product will definitely be based on Zinc, like <a href=\"https:\/\/www.gghc.org\/testo-prime-review\">TESTOPRIME<\/a> which is noted for its potency. We think it is the best product released this year<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Else_Should_you_know_about_zinc\"><\/span><strong>What Else Should you know about zinc?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The amount needed for men is 11mg per day while women need around only eight mg. It&#8217;s important to note that the RDA (recommended daily allowance) for children varies based on age group (see below). <\/p>\n\n\n\n<p>Zinc toxicity can cause nausea, vomiting, loss of appetite, abdominal cramps and diarrhea so it&#8217;s important not go overboard with intake! Also keep in mind that alcohol consumption can interfere with zinc absorption which may increase your risk for deficiency if you drink too much.<\/p>\n\n\n\n<p class=\"has-blue-background-color has-background\">Recommended Daily Allowance &#8211; Children ages 0-14 years old: Male\/Female = 300mcg\/210mc<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zinc_and_Testosterone_References\"><\/span><strong>Zinc and Testosterone References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol><li><em>Jalali GR&nbsp;<\/em>et al<em>.&nbsp;<strong>Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis.<\/strong>&nbsp;May 2010 [<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20446777\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20446777<\/a>]<\/em><\/li><li><em>Kilic M.&nbsp;<strong>Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc<\/strong>. Oct 2010 [<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17984944\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17984944<\/a>]<\/em><\/li><li><em>Kilic M&nbsp;<\/em>et al<em>.&nbsp;<strong>The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc<\/strong>. Feb-Apr 2006 [<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16648789\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16648789<\/a>]<\/em><\/li><\/ol>\n\n\n\n<p><strong>Zinc and Estrogen References<\/strong><\/p>\n\n\n\n<ol><li><em>Om AS, Chung KW.&nbsp;<strong>Dietary zinc deficiency alters 5 alpha-reduction and aromatization of testosterone and androgen and estrogen receptors in rat liver<\/strong>. Apr 1996 [<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8613886\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8613886<\/a>]<\/em><\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Does zinc increase testosterone levels. Is it possible to get enough from your diet to raise T levels or should you take a zinc supplement Zinc is a mineral that plays many roles in the human body. It helps maintain healthy growth and development, supports a healthy immune system, and contributes to normal energy levels. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[332,340],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Zinc Increase Testosterone? Supplementation and Testosterone<\/title>\n<meta name=\"description\" content=\"Zinc\u2019s interaction with testosterone and estrogen that we\u2019re going to concentrate on in this article. 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