Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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If you're seeking a natural way to amplify your testosterone levels, look no further than the power of zinc, an essential mineral with numerous health benefits, including better immune function, healthy skin, and improved cognitive function.
Sounds good, right? But, does it actually increase your testosterone? And if so, how significantly?
We've got your answers here!
Whether you're an athlete, a fitness enthusiast, or just someone looking to optimize your overall wellness, read on to discover how zinc supplementation can unlock your full potential.
Table of Contents:
- Does Zinc Increase Testosterone Production?
- What Is Testosterone?
- What Causes Low Testosterone Levels?
- Signs You Have Low T Levels
- What is Zinc?
- How Does Zinc Boost Testosterone?
- How Much Does Zinc Increase Testosterone?
- Health Issues Caused By A Zinc Deficiency
- Zinc Supplementation Health Benefits
- Zinc Drawbacks & Side Effects
- Who Should and Shouldn't Take Zinc To Help Boost Testosterone?
- How Long Does It Take For Zinc To Increase Testosterone?
- What Are The Best Zinc Supplements For Boosting Testosterone?
Does Zinc Increase Testosterone Production?
First things first. We are jumping right into the topic, and then we'll cover some critical information about zinc and testosterone later in the article.
So, does zinc increase testosterone? The short answer is yes, it can.
Zinc is a mineral critical for brain function, immune system health, and testosterone production. If zinc deficient, supplements can help you enhance your zinc and testosterone levels1. However, zinc-rich foods such as red meat, seafood, legumes, nuts, and seeds can also help.
Before we dig into this more, let's take a step back and look more closely at both testosterone and zinc.
What Is Testosterone?
Testosterone is a hormone that originates primarily in male testicles and female ovaries (in smaller amounts). It is a steroid hormone that is part of the androgen hormone family.
During puberty, testosterone plays an integral part in the development of reproductive structures such as the testicles and prostate, as well as increased muscle mass, body hair growth, and voice changes in males.
However, it also is involved in the making of sperm and the maintenance of a healthy sex drive, so the male reproductive system won't work correctly if test levels are insufficient.
Women, like men, use testosterone to build reproductive cells and sustain a healthy sexual desire, but at considerably lower amounts. Because of the significant disparity in testosterone production, men typically have more muscle mass than women.
Non-reproductive functions of testosterone in both males and females include bone density, maintaining and building muscle, and red blood cell synthesis.
One way testosterone influences muscular development is by increasing protein synthesis. It can also affect your mood, motivation, energy levels, and overall well-being.
What Causes Low Testosterone Levels?
Many factors, both genetic and lifestyle-related, cause low testosterone.
- Age: Age is the most crucial factor in testosterone levels. Father time is unbeatable. Its well-known men's testosterone levels decline as they age. The question is, how much? Research shows that men's testosterone levels begin to diminish at 30 and drop by roughly 1% every year2.
- Obesity: Being overweight or obese is the second leading cause of decreased testosterone levels, behind aging. Maintaining a lean physique is one of the best ways to keep high testosterone production.
- Medications: Some medications, such as painkillers and chemotherapy treatments, can cause testosterone levels to drop.
- Hypogonadism: Hypogonadism is a medical disorder affecting both sexes in which the body does not create enough testosterone. Primary hypogonadism occurs when the testes/ovaries fail to produce enough testosterone. Conversely, secondary hypogonadism occurs when the brain or pituitary gland fails to make the hormones that drive testosterone production.
- Stress: As they say, stress is a killer. Stress can affect sleep, fat gain, and testosterone production. Chronic stress limits testosterone by raising cortisol levels.
Signs You Have Low T Levels
Low T indications and symptoms differ according to the person and the severity of the issue. However, no one would want to live with any of the symptoms for an extended time. The following are some frequent signs of low T:
- Reduced Libido: One of the first indicators of low T is a decrease in libido. Of course, this impacts your sexual activity, relationships, and self-esteem.
- Erectile Dysfunction: We've all seen advertisements for erectile dysfunction, with the famous slogan, "Call a doctor if your erection lasts longer than four hours." But have we ever considered what is causing it? The main issue is the body's inability to produce adequate testosterone.
- Fatigue: Fatigue is an issue that can be mistaken for various other conditions. Sleep, nutrition, and stress can all mask the fact that low T is causing fatigue. If you get plenty of sleep and live a healthy lifestyle yet still lack energy, it could be due to low testosterone.
- Muscle Loss: Losing muscle is one of the most noticeable signs of getting old. If you're still active but losing the wrong weight, low testosterone could be the cause. Pay attention to your gym performance. If you're seeing a significant decrease in strength, you're also losing muscle.
- Weight Gain: Low testosterone levels can increase body fat, particularly around the belly. If your food is in order, yet you are accumulating body fat for no apparent reason, it could be low t.
- Mood Swings: Low-T can induce mood swings such as depression, impatience, and a lack of ambition.
Experiencing any of the above signs of low T? Check out our guide on How To Increase Testosterone Naturally for more information on how to boost your levels.
What is Zinc?
Zinc is an essential mineral required to operate hundreds of enzymes properly. As mentioned, it plays various roles, including brain function, boosting the immune system, and hormone regulation.
One of the typical uses of zinc is to shorten the duration of respiratory infections and the common cold. Increasing levels can help restore healthy testosterone levels in people with inadequate zinc consumption.
Zinc can be obtained from food. Although red meat, eggs, and chicken constitute the majority of zinc in the American diet, oysters contain far more than anything else. In addition, legumes, nuts, and dairy products are also high in zinc.
How Does Zinc Boost Serum Testosterone Levels?
How zinc boosts testosterone needs to be better established. However, three proposed mechanisms are known to play a role.
1) Enzyme activity:
Zinc acts as a cofactor for enzymes involved in testosterone synthesis3.
One of the critical enzymes is aromatase, which is responsible for converting testosterone into estrogen. By supporting aromatase activity, zinc helps maintain a balanced testosterone-to-estrogen ratio, ensuring optimal testosterone levels.
2) Pituitary gland:
Zinc regulates the pituitary gland's function, which controls hormone and sperm production in the body4.
The pituitary gland secretes luteinizing hormone, stimulating the Leydig cells in the testes to produce testosterone. Adequate zinc levels are essential for the optimal secretion of LH, leading to increased testosterone synthesis.
3) Testosterone binding:
Zinc is necessary to bind testosterone to androgen receptors, allowing the testosterone to exert its effects on the body. Sufficient zinc levels support proper androgen receptor function, enhancing the effectiveness of testosterone5.
How Much Does Zinc Increase Testosterone?
The extent to which zinc increases testosterone levels naturally can vary among individuals and depends on several factors, including baseline zinc levels, individual metabolism, age, and overall health.
For the most part, expect modest improvements. However, if you are above 64, we have good news.
In a paper published in the Journal of Nutrition, researchers discovered that older men with zinc deficiency who were given a daily zinc supplement for six months almost doubled their testosterone levels.
The subjects went from an average of 8.3 nmol/L at the beginning of the trial to an average of 16 nmol/L at the end6.
What Health Issues Are Caused By A Zinc Deficiency?
In addition to low T, a zinc deficiency can cause various health issues and complications, including:
- Impaired Immune Function: Zinc is essential for a healthy immune system. A deficiency can increase the risk of infections, slow wound healing, and weaken the human body's ability to fight off illnesses.
- Delayed Growth & Development: Zinc plays a crucial role in growth, development, and maturation. In children, a deficiency can lead to stunted growth, delayed sexual maturation, and impaired cognitive development.
- Skin Problems: Zinc deficiency may contribute to skin conditions such as acne, eczema, and dermatitis.
- Poor Wound Healing: Zinc is necessary for synthesizing collagen and tissue repair. A deficiency can impair the healing process, leading to delayed wound closure and an increased risk of infections.
- Cognitive & Mental Health Issues: Zinc affects brain function and neurotransmitter regulation. Low zinc levels are linked to cognitive impairment, learning difficulties, depression, and anxiety.
Zinc Supplementation Health Benefits
It's worth noting that the benefits of zinc supplementation are most significant for individuals diagnosed with zinc deficiency or certain health conditions that may affect zinc absorption or utilization. That said, zinc supplements can offer several health benefits, on top of boosting testosterone levels, including:
1) Enhanced immune function:
As pointed out above, zinc is vital in supporting the immune system.
Adequate zinc levels are crucial for immune cell development and function, helping to defend against infections and promote faster recovery from illnesses. For example, a 2017 meta-analysis found supplementing with zinc lozenges shortened the common cold by over 30%7.
Interested in taking a supplement to support your immune system? Check out the 9 Best Zinc Supplements For Immune Health!
2) Improved Wound Healing:
Zinc is involved in various stages of the wound-healing process8. It helps form new blood vessels, collagen synthesis, and cell growth, promoting faster and more efficient healing of wounds.
3) Skin Health:
Zinc plays a role in maintaining healthy skin. It helps regulate oil production, supports tissue repair, and has anti-inflammatory properties that can alleviate certain skin conditions, such as acne9.
4) Cognitive Function:
Zinc supports neurotransmitter function, which is crucial for optimal brain health and mental processes. As such, adequate zinc levels are essential for cognitive function, memory, and learning.
Zinc Drawbacks & Side Effects
While taking a zinc supplement offers numerous health benefits, there are a few potential drawbacks and side effects.
For one, taking too much zinc can cause zinc toxicity, leading to gastrointestinal discomforts like nausea, vomiting, diarrhea, or stomach cramps. Excessive zinc intake can also interfere with copper absorption, leading to copper deficiency.
Zinc has no known severe drug interactions. However, zinc can negatively affect the absorption of some antibiotics.
Who Should and Shouldn't Take Zinc To Help Boost Testosterone?
Zinc supplementation to boost testosterone will benefit individuals diagnosed with zinc deficiency the most, as low zinc levels can be associated with reduced testosterone production.
People with specific conditions or factors affecting zinc absorption or utilization, such as certain medical conditions, restrictive diets (vegetarian or vegan), or gastrointestinal disorders, may also consider zinc supplementation.
On the other hand, anyone who already gets adequate zinc in their diet does not need to take a zinc supplement to boost testosterone. However, since supplementing with zinc is generally considered safe if you are unsure if your dietary zinc intake is adequate, a supplement may still be a good idea.
How Long Does It Take For Zinc To Increase Testosterone?
The timeline for zinc to increase testosterone levels can vary among individuals. In cases where a person has a diagnosed zinc deficiency, supplementing with zinc can increase testosterone production within a few weeks to a few months.
Most research shows improvements between six and twenty weeks
However, for healthy adults with normal zinc levels, the impact of zinc supplementation on testosterone levels may be less significant or may not result in a noticeable increase.
What Are The Best Zinc Supplements For Boosting Testosterone?
One of the best zinc products on the market is Thorne Zinc Picolinate. Thorne is trusted by 45,000 health professionals and 100+ pro teams and U.S. Olympic teams. It is also one of the best-selling zinc supplements on Amazon.
One reviewer on Amazon had this to say about the product:
"Most zinc makes me nauseous, even the little elderberry lozenges with 1mg of zinc. My husband even threw up after taking another common form of zinc too soon before breakfast. But this form I can take on an empty stomach without even knowing it. The forms of vitamins we take are important; if one isn't working for you, do some research. And always look into what forms our bodies can actually use! Otherwise, you're investing in expensive pee."
A zinc supplement like Thorne's can be a great option; however, another option to consider, if testosterone boosting is your primary goal, is to look into a well-rounded testosterone booster supplement that includes zinc, in addition to other ingredients, proven to increase testosterone.
For more information on this supplement, be sure to check out our article that answers the question: What Are Testosterone Boosters?
When looking at specific T-boosting products, I like TestoPrime & Hunter Test since they both not only include zinc but other effective testosterone-increase ingredients as well.
TestoPrime combines zinc with natural ingredients that prevent the conversion of testosterone to estrogen, such as D-Aspartic acid, Panax ginseng, and Ashwagandha extract. Plus, they offer decent savings when you buy in bulk, and every batch is third-party tested by an independent laboratory.
TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone...
Hunter Test features similar testosterone booster ingredients, but it also includes boron chelate, which is proven to enhance bioavailability. Manufactured in GMP-certified facilities, you know the powerful combination of ingredients not only work, but they're safe too. You can even get free shipping on this testosterone booster in the UK or USA.
Looking for more great testosterone booster recommendations? Head to our article on the 7 Best Testosterone Booster Supplements, which covers the best products on the market.
FAQs
Let's take a look at some of the frequently asked questions about zinc and testosterone.
Does vitamin D and zinc increase testosterone?
Some evidence suggests that vitamin D and zinc may play a role in testosterone production, but the extent of their impact on testosterone levels still needs to be fully understood. The most significant benefit is likely if you are deficient in vitamin D or zinc and supplement to raise levels to become adequate.
How much zinc and vitamin D should I take for testosterone?
The recommended daily zinc intake is around 11 mg for males and 8 mg for females. Vitamin D, on the other hand, is 15mcg or 600IUs.
The best thing to avoid taking too little or too much zinc do is get blood work done to determine if you are deficient in either zinc or vitamin D. If you are, supplement to achieve levels in the recommended range.
Does magnesium and zinc increase testosterone?
Both magnesium and zinc can increase testosterone if you are deficient in either mineral.
Should I take zinc for low T?
If you suspect you have a testosterone deficiency, talk to a healthcare professional who can properly diagnose the condition. A doctor can recommend blood work and then prescribe appropriate treatment options, which may or may not include zinc supplementation.
Does zinc increase testosterone in females?
The impact of zinc on testosterone levels in young and healthy females is not well-established. However, a 2021 study on postmenopausal women found zinc supplementation significantly increased testosterone levels10. So, it may depend on age.
The Promising Potential of Zinc for Testosterone
Supplementing with zinc has shown promising potential in increasing testosterone levels, particularly in individuals with zinc deficiencies.
However, it's important to note that the extent of testosterone increase may vary among individuals, and excessive zinc intake may not provide additional benefits for those with normal zinc levels.
While zinc can be a valuable tool in supporting testosterone and overall health, it is just one piece of the puzzle in maintaining optimal testosterone production. Exercise, eat a balanced diet, and aim for 7-9 hours of sleep per night. If you do that, adding a zinc supplement can be just what you need to get you feeling and performing your best.
Looking for a great t-boosting product that includes zinc? Check out our TestoPrime Review! Or, for more great testosterone products, head to our article on the 7 Best Testosterone Booster Supplements.
References:
- Chang CS, Choi JB, Kim HJ, Park SB. Correlation between serum testosterone level and concentrations of copper and zinc in hair tissue. Biol Trace Elem Res. 2011 Dec. doi: 10.1007/s12011-011-9085-y. Epub 2011 Jun 14. PMID: 21671089.
- Wu FC, Tajar A, Pye SR, Silman AJ, Finn JD, O'Neill TW, Bartfai G, Casanueva F, Forti G, Giwercman A, Huhtaniemi IT, Kula K, Punab M, Boonen S, Vanderschueren D; European Male Aging Study Group. Hypothalamic-pituitary-testicular axis disruptions in older men are differentially linked to age and modifiable risk factors: the European Male Aging Study. J Clin Endocrinol Metab. 2008 Jul. doi: 10.1210/jc.2007-1972. Epub 2008 Feb 12. PMID: 18270261.
- Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018 Apr-Jun.PMID: 30009140; PMCID: PMC6010824.
- Login IS, Thorner MO, MacLeod RM. Zinc may have a physiological role in regulating pituitary prolactin secretion. Neuroendocrinology. 1983 Nov. doi: 10.1159/000123568. PMID: 6646348.
- Daragó A, Klimczak M, Stragierowicz J, Stasikowska-Kanicka O, Kilanowicz A. The Effect of Zinc, Selenium, and Their Combined Supplementation on Androgen Receptor Protein Expression in the Prostate Lobes and Serum Steroid Hormone Concentrations of Wistar Rats. Nutrients. 2020 Jan. doi: 10.3390/nu12010153. PMID: 31935838; PMCID: PMC7019230.
- Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May. doi: 10.1016/s0899-9007(96)80058-x. PMID: 8875519.
- Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017 May 2;8(5):2054270417694291. doi: 10.1177/2054270417694291. PMID: 28515951; PMCID: PMC5418896.
- Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24. doi: 10.3390/nu10010016. PMID: 29295546; PMCID: PMC5793244.
- Cervantes J, Eber AE, Perper M, Nascimento VM, Nouri K, Keri JE. The role of zinc in the treatment of acne: A review of the literature. Dermatol Ther. doi: 10.1111/dth.12576. Epub 2017 Nov 28. PMID: 29193602.
- Mazaheri Nia L, Iravani M, Abedi P, Cheraghian B. Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial. J Sex Marital Ther. 2021. doi: 10.1080/0092623X.2021.1957732. Epub 2021 Jul 27. PMID: 34311679.
Kyle Hunt
Author