How Much Zinc Should I Take to Increase Testosterone?

How Much Zinc Should I Take to Increase Testosterone?

Testosterone is a male hormone that plays a major role in men’s health. It is responsible for maintaining muscle and bone strength as well as the libido. Testosterone level is at its peak during early adulthood and declines with age.

If your testosterone level falls below the normal, you have a condition termed “hypogonadism.” Hypogonadism can be developed by different medical conditions, or even “a deficiency in zinc.”

Causes and Symptoms of Low T Levels

Naturally, testosterone decreases as a result of age, but other factors can also reduce it:

  • Inflammatory diseases
  • Genetic and disorders
  • HIV
  • Certain medications
  • Conditions that affect your pituitary glands
  • Cancer treatments

If you have figured what is causing a decline in your testosterone level, treating the cause may help improve your testosterone level. No matter what the cause may be, low testosterone level can result in:

  • Cognitive problems
  • Low libido
  • Reduced bone and muscle mass
  • Erectile dysfunction

How Much Zinc is Appropriate?

The benefits of zinc are associated with the immune system as well as testosterone production and other androgens.

The recommended intake of zinc per day varies from 8-14 milligrams, depending on the individual. And 40 milligrams is the maximum daily intake of zinc that the body can take.

The Relationship Between Zinc and Low Testosterone Level

Zinc is a vital dietary mineral needed for the proper functioning of your immune system and cell division. Zinc aids enzymes in breaking down of food molecules and other nutrients, and it aids the enzymes that build protein.

sad manOur body isn’t capable of synthesizing zinc; therefore, we need a substantial amount of zinc in food form. Zinc can be found in certain foods and even in some supplements.

“Having low testosterone may result in a deficiency in zinc.” Research hasn’t exactly shown the full effectiveness of zinc to low testosterone, but a particular study showed that men who received zinc supplements had an increase in testosterone levels.

Taking too much zinc can also be harmful to your body, and toxicity can occur when you take more than 40 milligrams per day. It’s important to know that while adequate intake of zinc would help achieve optimal testosterone level, it would not supercharge your testosterone.

How Zinc Can Boost Your Testosterone Level

Supplementing your body with zinc would influence the level of testosterone in your body. So if you are low on zinc and you are taking a zinc supplement, it could increase your testosterone level, but if you aren’t deficient in zinc, it may not cause an increase in T levels.

A deficiency in zinc can affect the enzyme complex aromatase that is blocked by zinc, and this increased activation would result in the extreme conversion of testosterone to estradiol, causing a decrease in testosterone levels.

Healthy Benefits of Zinc in the Body

Zinc is essential for numerous processes in the body, such as:

  • Wound Healing
  • Protein Synthesis
  • Growth and Development
  • Immune Function
  • DNA Synthesis

The health benefits of zinc are numerous, and it includes:

Speeds Up Wound Healing Process

Zinc is mostly used in hospitals as a source of treatments for burns and other skin injuries. The reason it is used in the hospital is that zinc plays a vital role in collagen synthesis and inflammatory response.

Zinc is vital for the proper healing of wounds and even treating certain ulcers. Your skin holds about 5% of your body’s zinc content, and a deficiency can slow down the healing process.

Can Help Treat Acne

Acne is a pervasive skin problem that is prevalent with 9.4% of the world’s population. Acne is caused by a blockage in the oil-producing glands and inflammation.

Recent studies have shown that oral and topical zinc can be very useful in treating acne by reducing inflammation and subduing oily gland activities. People who are deficient in zinc are more prone to acne, so, eating foods with enough zinc content would help reduce symptoms.

Reduces Inflammation

Zinc decreases the inflammatory proteins in your body and also reduces oxidating stress. Oxidating stress can lead to inflammatory problems, and it plays a deciding role in a wide variety of diseases like cancer and heart disease.

Strengthens Your Immune System

Zinc aids in keeping your immune system agile and strong at all times. Because it plays a significant role in immune cell function, a deficiency can lead to a weak immune system.

Zinc drastically reduces the risk of certain infections and boosts the immune response in older people.

Reduces the Occurrence of Diseases that Comes with Age

Zinc may drastically reduce your chances of getting age-related diseases such as pneumonia and other infections. A particular study showed that adequate intake of zinc in older adults would result in a decrease in the rate of infections by nearly 66%.

Older adults who take zinc supplements or diets with adequate zinc experience a boost in mental performance, and it also improves the influenza vaccination response.

Foods that Contains Zinc that Assists in Boosting Testosterone Levels


Research has shown that oysters are the highest zinc contained food. And it is well known that zinc is very much needed for various reproductive functions and production of sperm. Men who have lowered testosterone are most shown to lack enough zinc in their body. They can also experience impotency or reduced sex drive.

You can also get minerals from:

  • Beans
  • Nut
  • Red meat
  • Other types of shellfish
  • Poultry

It is important to take note of the kind of supplements you are purchasing so that you do not end up taking too much of a mineral, like copper or zinc.

Leafy green vegetables

Various types of vegetables are superb in increasing testosterone levels in men. Vegetables like Swiss chard, kale and spinach. These are excellent foods to get your required desire.

Other types of food that are rich in zinc include:

  • zinc food sourceBeef
  • Crab
  • Chicken
  • Oatmeal
  • Dietary supplements
  • Yogurt
  • Crab
  • Fortified cereals and bread

How to Tell if You are Zinc Deficient

Our bodies have the endocrine system made up of glands that secrete hormones. These hormones keep the functions of our organs in check and help with other aspects such as growth and development. To maintain the full functions of the endocrine system, you should have a daily intake of at least 15mg and a maximum of 40mg.

In a case where you can’t get a 15mg of zinc through your daily food, you can opt for supplements that would boost your zinc intake.

How to Treat Zinc Deficiency

Zinc is an essential mineral that helps in the fighting of diseases and infections. It also aids in producing DNA, the genetic blueprints in your cells and healing injuries. If you lack enough zinc in your system, you could start experiencing some issues like hair loss, a lowered sense of smell and taste and a reduced testosterone level.

You can treat this zinc deficiency in your body by changing your diet. Start to opt for foods like:

  • Seeds
  • Poultry
  • Oysters
  • Wild rice
  • Red meat
  • Wheat germ

If you happen to be a vegetarian, getting foods that contain enough zinc can be quite tricky. Opt for other foods that can give you the required amount of zinc to boost your testosterone levels. Food like cashews, peas, baked beans and almonds are rich in zinc.

You can also add supplements to your diet regimen to acquire the needed amount of testosterone. Many multivitamin supplements contain a high amount of zinc which is perfect for a lowered testosterone level. Studies have shown that most cold medicines contain zinc, although it is not advisable to take a cold medication when you do not have a cold.

But remember that if you want to use supplements to treat your zinc deficiency, you should be careful because zinc is closely associated with arthritis medications, diuretics and antibodies.

Does Zinc Really Boost Testosterone Levels?

Most likely, yes, it does. It works if you have a mineral imbalance or if you exercise regularly. In cases like this, your zinc level is depleted and supplementing with foods high in zinc or zinc supplement can cause an increase in your testosterone level.

Must I Have Low Testosterone Level to be Deficient in Zinc?

In some cases, it is possible to have a low level of testosterone and also have a sufficient level of zinc in your body. In such cases, other issues are lowering your testosterone levels like ageing, medical conditions or genetic disorders.


During the puberty stage, the level of testosterone in a man is heightened, and he begins to experience interest in sex, a new production of sperm every day, increased libido and the development of the major physique in a man. There are various ways of increasing your testosterone levels naturally like exercising, living a healthy lifestyle and most importantly consumption of zinc, yes, zinc.

Zinc is a proven way to increase your testosterone level. You can get zinc through foods like ginger, oyster, pomegranates, plant milks and leafy green vegetables and even supplements.

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