Health Benefits of Zinc for Men: Why It’s Essential for Wellness
We need to talk about the benefits of zinc for men. While zinc is one of the most commonly used dietary supplements, we usually talk about it when it comes to our immune health.
You may know that you should reach for zinc supplements at the first sign of cold symptoms. But did you know that zinc plays a critical role in testosterone production, sperm quality, and prostate health, too?
That’s right. Zinc is an essential nutrient that brings so much to the table when it comes to supporting men’s health. Want to learn more? Read on as we dive into the health benefits men can experience from taking zinc.
The Importance of Zinc for Men’s Health
Zinc is an essential mineral that plays a vital role in several bodily functions, including immune support, hormone production, and cell growth. While zinc is a supplement everyone needs, it plays a particularly important role in men’s health.
Zinc has a crucial role in testosterone production, sperm quality, and prostate health (1, 2). Maintaining adequate zinc levels can not only support reproductive health but also enhance immune resilience and overall vitality in men (3).
Zinc and Immune Function
One of the biggest zinc benefits is immune system support. According to a 2017 research published in Nutrients, zinc may offer anti-inflammatory and antioxidant properties that can protect your immune system (3).
Zinc deficiency can weaken your immune responses and make you more vulnerable to infections and illness (4). Improving your zinc levels can help to protect your body against infections and promote wound healing (5).
Fighting Off Pathogens
Zinc plays a key role in fighting off pathogens. It supports your immune cells, including your T-cells and natural killer cells, to fight off any harmful invaders (6). It is essential for the production and activation of white blood cells, which help to fight pathogens (7).
Zinc also helps to reduce inflammation and oxidative stress, which can impact your immune system and increase your vulnerability to illness (8). According to a 2019 review published in Advances in Nutrition, zinc may offer antiviral properties to improve the common cold and other viral infections (9).
Zinc’s Role in Testosterone Production
Zinc is one of the key minerals for testosterone levels and hormonal balance. Testosterone is the male sex hormone responsible for muscle growth, strength, libido, and other male sexual functions. According to a 2018 research published in the Journal of Reproduction & Infertility, zinc is essential for sperm quality, germination, and fertility in men (1).
Zinc helps to regulate enzymes that support testosterone synthesis and supports hormone levels (10, 11). A varied diet that includes zinc-rich foods along with supplementation may help to maintain optimal testosterone production and support men’s physical performance and reproductive health. According to a 2021 review published in The Aging Male, zinc supplementation may help to improve hypogonadism in zinc-deficient older men (11).
Sexual Health, Energy, and Mood
Deficiency in zinc may result in a drop in testosterone levels and hormonal imbalance. This can impact your sexual health, energy levels, and mood. Because zinc supports both neurotransmitter function and hormone regulation, low levels can impact motivation, mental energy, and mental health (12, 13, 14, 15).
Testosterone deficiency has been linked to low energy, fatigue, poor mood, and low libido (12, 13, 14, 15, 16). Maintaining healthy zinc levels is critical for healthy energy, sex drive, and emotional stability. According to a 2010 review published in Current Opinion In Clinical Nutrition And Metabolic Care, zinc may be a beneficial treatment option for mood disorders (12, 13, 14). According to a 2006 study published in the British Journal of Nutrition, zinc may support cognition in older adults (14).
Zinc and Prostate Health
Zinc is involved in the maintenance of your prostate health. A 2020 research published in Frontiers in Oncology has found that zinc deficiency due to poor nutrition and certain medications may increase the risk of benign prostatic hyperplasia (BPH) or benign prostate enlargement and prostate cancer (2). Improving zinc levels may help.
Improved Prostate Function
Zinc can support cell growth, control inflammation levels, and improve immune function, which are all important for a healthy prostate (3). This can be particularly beneficial for older men. However, while ensuring adequate zinc levels may reduce the risk of prostate enlargement and prostate cancer, it’s important to note that taking too much zinc, over 100 mg of supplementation per day, can lead to zinc toxicity and may actually increase your risks (15).
Zinc for Skin Health and Wound Healing
The final benefit of zinc is better skin health and wound healing. It’s a fantastic mineral for promoting cell growth, tissue repair, and immune function. It can help to reduce inflammation and support collagen synthesis. This can help to reduce swelling and support wound healing.
According to a 2019 review published in Nutrients, zinc treatments may help to support recovery from surgical and trauma wounds, cuts, burns, diabetic lower limb ulcers, and surgical incisions (5). Topical zinc may be a good option. However, very high-dose supplementation, especially if you don’t have a deficiency, can delay wound healing (16). You want to make sure you achieve adequate levels of zinc and don’t overdo it.
Lower Risk of Acne and Eczema
Zinc may also help to reduce inflammation and control the oil production of your skin. This may help to decrease your risk of breakouts and acne. A 2020 review published in Dermatologic Therapy has found that topical zinc may be a great treatment for acne in patients with low zinc levels (17).
Its anti-inflammatory and immune-supporting properties may also help with skin irritation, eczema, and other skin conditions. According to a 2019 review published in the Journal of the European Academy of Dermatology and Venereology, zinc may improve skin integrity via barrier and immune mechanisms and reduce atopic dermatitis (18).
Natural Sources of Zinc for Men
Now that you understand the benefits of zinc for men, let’s go over the best natural sources of zinc you can enjoy.
Dietary Sources of Zinc
Some of the best food sources of zinc include:
- Meat, including beef and pork
- Poultry, such as turkey and chicken
- Shellfish, such as shrimp, oysters, and crabs
- Sardines
- Legumes, such as lentils
- Seeds, including pumpkin seeds
- Nuts, including almonds and Brazil nuts
- Eggs
- Cheese and milk
- Some vegetables, such as broccoli, spinach, asparagus, peas, and sweetcorn
- Some fruits, such as blueberries and strawberries
- Whole grains
Zinc Supplements
For those who may have difficulty getting enough of this essential nutrient from food, zinc supplements can be an effective option. There are many forms of zinc out there. While zinc sulfate is the most common form, it can be hard on your stomach. You may want to try another option.
Zinc glycinate is a chelated form of zinc that can be easily absorbed and highly bioavailable to your body, making it an excellent option. Zinc picolinate, zinc citrate, and zinc gluconate are additional options that are gentle on your stomach.
Signs of Zinc Deficiency in Men
Here are some signs of zinc deficiency in men:
- Low testosterone levels
- Hair loss or thinning hair
- Weakened immune system
- Reduced muscle mass and strength
- Brain fog and poor concentration
- Mood changes
- Loss of appetite or unexplained weight loss
- Poor wound healing and increased inflammation
When to Consider Zinc Supplements
If you are following a healthy, balanced, and nutrient-dense diet, you are likely getting enough zinc through foods alone. Zinc deficiencies are uncommon. However, some may struggle more to meet their needs or can use an additional boost. If you are dealing with dietary restrictions, older men or individuals with certain medical conditions may benefit from supplementation.
Before starting any supplement regimen, we recommend talking to your healthcare provider to see if the supplement is right for you and receive guidance on the best forms and dosage for your personal needs. Consulting with a functional medicine doctor in Atlanta can help determine if supplementation is right for you.
Are You Getting Enough Zinc?
Zinc is a crucial mineral for men’s health, supporting everything from immune function to testosterone levels and skin health. Ensuring adequate zinc intake through diet or supplements can significantly improve overall wellness and help prevent health issues.
If you are looking for further advice on how to experience the benefits of zinc for men and support your health, we recommend that you reach out to us. If you are dealing with men’s health issues, our practitioners can help to find the root cause of your issues, address these underlying imbalances naturally, and regain your health and well-being. We invite you to set up an appointment with our office here.