Zinc and Testosterone: The Science Behind Their Connection and Food Sources & Supplements

Zinc is an important mineral that plays a big role in our bodies, especially for men. It helps keep our immune system strong and supports many functions, including the production of hormones like testosterone. You might be wondering about the connection between zinc and testosterone. Studies show that when we don't get enough zinc, our testosterone levels can drop, leading to issues like low energy and reduced sex drive. This raises the question: does zinc increase testosterone? Science suggests that taking zinc supplements can help boost testosterone levels, especially in those who are deficient.

But how much zinc is safe? For women, it's important to know how much zinc to lower testosterone in females. While zinc is essential, too much can cause problems. In this blog, we will explore the science behind the relationship between zinc and testosterone, the benefits of zinc for hormone health, and the best food sources and supplements to help you get enough zinc in your diet.

Table Of Contents

1. About Zinc And Testosterone
2. What Is The Connection Between Zinc And Testosterone?
3. Does Zinc Increase Testosterone?
4. How Much Zinc To Lower Testosterone In Females?
5. Best Food Sources Of Zinc 
6. Types Of Zinc Supplements 
7. Dietitian’s Recommendation 
8. The Final say
9. FAQs
10. References
     

About Zinc And Testosterone

1. Role Of Zinc In The Body

Zinc is a trace element required for the immune system, enzyme function, wound healing, and protein synthesis. It is essential for maintaining optimal cellular function. Zinc also influences hormone regulation, including testosterone production, by supporting key enzymatic reactions.

Key Functions of Zinc:

• Enhances immune function
• Supports wound healing
• Promotes DNA and protein synthesis
• Regulates growth and development
• Acts as an antioxidant
• Supports fertility
   

2. Zinc RDA India For All Age Groups

3. What Is Testosterone? 

Testosterone is the primary hormone responsible for controlling male reproductive organs, secondary sexual traits, and general well-being. It is created in the testes and in minimal quantities in the adrenal glands. Even though testosterone is mainly linked to males, females also generate it in lesser amounts. Typical levels of testosterone fluctuate depending on age and gender, gradually decreasing as people get older, which can cause symptoms like tiredness, loss of muscle mass, and decreased sex drive.

Also Read: 8 Amazing Benefits of Zinc For Immunity With Supplements, Food List And RDA For All Age Groups 

What Is The Connection Between Zinc And Testosterone?

Zinc plays a vital role in testosterone synthesis, metabolism, and regulation. Zinc deficiency can impair the ability of the body to produce testosterone, leading to symptoms such as fatigue, low libido, and reduced muscle mass. Adequate zinc levels ensure that testosterone synthesis is optimised, which contributes to overall male health.

Also Read: 8 Science-Backed Benefits Of Zinc For Men: Prostate Health, Bone Health, Baldness & More 

Does Zinc Increase Testosterone?

Certainly, zinc can enhance testosterone levels, particularly for those with a lack of the mineral. Zinc is essential for the production of testosterone as it helps to support important enzymatic functions within the body. One of the primary methods that increases testosterone levels is by helping with the production of this hormone from cholesterol. Zinc is necessary for controlling the activity of the testes, where testosterone is synthesised in males. 

Furthermore, zinc also assists in blocking the enzyme aromatase, which is responsible for transforming testosterone into estrogen. Zinc prevents this conversion, allowing more testosterone to stay in the body. On the other hand, zinc can enhance testosterone levels only if they are decreased because of a lack of the mineral. Taking excessive amounts of zinc when already sufficient may not provide any extra benefits and could potentially cause side effects. Keeping a steady zinc intake of approximately 17 mg daily for men is crucial in order to maintain ideal testosterone levels without exceeding the recommended amount.

How Much Zinc To Lower Testosterone In Females?

In females, zinc doesn’t necessarily lower testosterone, but it helps maintain hormonal balance, including regulating both estrogen and testosterone levels. Unlike males, where testosterone is the primary hormone, women produce smaller amounts of testosterone, which is important for mood, energy, and muscle maintenance. Elevated testosterone in women, such as in conditions like polycystic ovary syndrome (PCOS), can lead to issues like acne, excess hair growth, and irregular periods.

Zinc’s primary role is not to reduce testosterone directly but to help balance hormone production by inhibiting aromatase, an enzyme that converts testosterone into estrogen. This balancing act may support normal testosterone levels without leading to excess. For females experiencing hormone imbalances, a daily intake of 8 mg of zinc is generally recommended. While some cases of hormonal imbalances may benefit from zinc supplementation, taking high doses of zinc (above 40 mg daily) without medical guidance can disrupt other minerals like copper and lead to negative side effects.

Also Read: 3 Incredible Zinc and Magnesium Benefits, Top Food Sources And Insights For Better Health! 
 

Best Food Sources Of Zinc 
 

After learning about the link between zinc and testosterone, here are some of the best sources of zinc which you can include in your balanced diet plan: 
 

1. Animal-Based Sources

• Oysters: Oysters are the richest source of zinc, providing more than any other food. Just six oysters can deliver up to 291% of the daily recommended zinc intake.
• Red Meat (Mutton, Lamb): Mutton and lamb are excellent sources of zinc. A 100-gram serving of beef provides around 4.8 mg of zinc, which is about 44% of the daily recommended intake for men.
• Poultry (Chicken, Turkey): Poultry contains moderate amounts of zinc. A 100-gram serving of cooked chicken can provide approximately 1 mg of zinc.
• Dairy: Cheese and milk contain small amounts of zinc. Cheese like cheddar provides about 28% of the daily value per 100 grams.
   

2. Plant-Based Sources

• Pumpkin Seeds: These seeds are among the best plant-based sources of zinc, offering around 7.7 mg per 100 grams. Try zinc-rich Pumpkin Seeds from ToneOp Care for optimum zinc benefits. 
• Lentils: Cooked lentils provide around 1.3 mg of zinc per cup, making them a good option for vegetarians and vegans.
• Chickpeas: One cup of cooked chickpeas offers around 2.5 mg of zinc.
• Nuts (Cashews, Almonds): Cashews provide about 5.6 mg of zinc per 100 grams, while almonds offer smaller amounts.
• Whole Grains: Quinoa, oats, and whole wheat also contain zinc, though the bioavailability is lower than from animal sources.
   

Also Read: 13 Natural Moringa Powder Benefits For Males To Get Promising Health Gains! 

Types Of Zinc Supplements 

Zinc supplements are marketed in different varieties with different levels of bioavailability, meaning how well your body absorbs and uses the zinc. Choosing the right type depends on individual needs.

1. Zinc Gluconate

• Description: One of the most common and widely available forms of zinc. It is often used in lozenges to help fight colds and reduce symptoms.
• Bioavailability: Moderate, making it a popular choice for general supplementation.
• Use: Commonly used to boost immunity and fight cold symptoms.
   

2. Zinc Picolinate

• Description: Zinc bound with picolinic acid is believed to enhance absorption.
• Bioavailability: High. Studies suggest that this form is better absorbed by the body compared to other types of zinc.
• Use: Often recommended for improving zinc levels, particularly for those with absorption issues.
   

3. Zinc Citrate

• Description: Zinc combined with citric acid is available in supplement form or lozenges.
• Bioavailability: Moderate to high and better tolerated by the stomach than some other forms.
• Use: A good option for general zinc supplementation.
   

4. Zinc Sulfate

• Description: One of the cheaper forms of zinc supplements, usually in tablet form.
• Bioavailability: Moderate, though it may cause more stomach upset compared to other forms.
• Use: Often used to treat zinc deficiencies.
   

5. Zinc Acetate

• Description: Similar to zinc gluconate, often found in cold remedies like lozenges.
• Bioavailability: Moderate to high.
• Use: Commonly used to support immune function and reduce cold symptoms.
   

6. Zinc Orotate

• Description: Zinc combined with orotic acid, is believed to improve cellular absorption.
• Bioavailability: High. It is considered one of the better-absorbed forms.
• Use: Often recommended for overall health and zinc deficiency.
   

7. Zinc Oxide

• Description: A form commonly used in topical creams and sunscreens rather than oral supplements.
• Bioavailability: Low when taken orally.
• Use: More suitable for external skin conditions like diaper rash or as a sunscreen ingredient.
   

Also Read: 9 Flax Seeds Benefits For Males to Feel Healthy 

Dietitian’s Recommendation 

Zinc and testosterone levels are directly linked and are needed for general male health is in good condition. Zinc helps with muscle growth, sexual health, and mood stability by affecting testosterone synthesis, testicular function, and aromatase inhibition. It is important for men of all ages to ensure they have a sufficient zinc intake, whether from foods such as nuts, grains, pulses, and chicken or through supplementation, in order to enhance their testosterone levels and overall health.

Dt. Akshata Gandevikar

The Final say

No matter if you are an athlete, an elderly individual, or seeking to enhance your energy, zinc is crucial in the production of testosterone. You can keep testosterone levels optimal and experience increased energy, strength, and libido by adding zinc-rich foods to your diet and possibly taking supplements. Nevertheless, like all nutrients, maintaining balance is crucial, and it is important to avoid excessive consumption of zinc to avoid negative outcomes.

FAQs

1. How long does it take for zinc to increase testosterone?

Zinc can take several weeks to increase testosterone levels, typically around 6 to 12 weeks, depending on individual factors like zinc deficiency severity. Improvements in testosterone levels are usually observed after consistent zinc supplementation or dietary intake.

2. What are the signs of zinc deficiency affecting testosterone?

Signs of zinc deficiency affecting testosterone include low libido, fatigue, muscle loss, and mood swings. If you are having these symptoms, get a test done after consulting with a doctor. 

3. Can zinc supplementation increase testosterone?

Yes, zinc supplementation can increase testosterone levels, particularly in individuals who are zinc deficient. Research shows that zinc supplementation can boost testosterone levels and improve symptoms related to low testosterone, such as fatigue and reduced libido. 

References 

• https://www.hims.com/blog/does-zinc-increase-testosterone
• https://www.rupahealth.com/post/zinc-testosterone
• https://honehealth.com/edge/does-zinc-increase-testosterone/
• https://www.greatgreenwall.org/supplements/does-zinc-boost-testosterone/
• https://www.apollo247.com/lab-tests-queries/what-are-benefits-zinc-low-testosterone-levels_ltu
• https://pcosweightloss.org/does-zinc-boost-testosterone/
• https://pcosweightloss.org/does-zinc-boost-testosterone/
• https://www.ukmeds.co.uk/blog/how-zinc-can-boost-testosterone-in-men
• https://mytrime.com/blogs/news/does-zinc-affect-testosterone?srsltid=AfmBOoqB5FQlWc9Sk37plIv_8Ymlmv2IxA4dnBQOY4KGz6AlIfiMzeX2
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.