Zinc to Boost Male Fertility
If there is something we really don’t like to talk about, it’s fertility problems. Let’s face it: the quality and the quantity of sperm is as important as having long lasting erections. The regular consumption of zinc to boost male fertility is a key factor for a healthy reproductive system.
There are many causes behind fertility issues but the most common ones are: the side effects of specific medication, a lack of sperm motility, abnormal sperm, hormonal troubles, tobacco usage, being overweight, an excess of oestrogens, pesticides, stress, alcohol abuse, sedentary lifestyle, erectile dysfunction and a bad diet.
However, there’s a cause that often goes under the radar: a zinc deficiency.
Zinc to Boost Male Fertility and Much More
A zinc deficiency (even a small one) can wreak havoc in your immune system, your thyroid function, insulin metabolism, blood clotting, prostate and on top of that, your testosterone levels!
On the other side of the spectrum, too much zinc can also reduce your testosterone levels. We don’t want that either. Therefore, it’s capital not to overdo zinc consumption. (1)
Let’s understand the role of zinc better before getting into specific intake…
Why is Zinc Essential to our Health?
Zinc is an essential micro-nutrient found in our diet. It’s essential for protein synthesis, a healthy immune system, to diminish inflammation and cancer risk thanks to its antioxidant benefits. Also, it protects us from heavy metals and thanks to its antioxidant action, it helps our bodies to protect themselves against external aggressions.
Zinc is considered to be one of the most important minerals for a healthy reproductive system. This mineral also plays a role in spermatogenesis, which is the production of sperm in testicles.
In men with fertility issues, an increase of zinc intake can boost the shape, motility and quality of sperm. For even better results, it’s recommended to take folic acid (or Vitamin B9) with it. (2)
When it comes to testosterone, zinc blocks the conversion of testosterone into oestrogen, which is an absolute necessity to avoid gynaecomastia, a loss of libido and an increased risk of erectile dysfunction.
What are the most common symptoms of a zinc deficiency?
- A loss of appetite
- A loss of smell and taste
- An increase of bacterial and viral infections
- Skin problems like acne and slow healing
How to Consume Zinc to Boost Male Fertility
Dietary zinc is essentially found in lean meats but it can also be found in fatty fish and shellfish (also an excellent source of selenium, which is useful for a healthy sexual life), legumes, wholegrain cereals, nuts and vegetables.
To boost your zinc intake make sure to have a daily amount of some of the following foods: mackerel, salmon, tuna, oysters, lamb, beef, pork, wheat germ, raw cocoa, nuts (pine nuts, pecans, almonds, walnuts, hazelnuts and peanuts), veal liver, kidney beans, chickpeas, wholegrain cereals (wheat, spelt or barley for example), garlic, onion and pumpkin seeds.
Try to eat the foods that can be eaten raw in their natural state to preserve zinc content. When you can’t, prefer gentle cooking methods like steaming or quickly grilling.
If your diet is naturally lacking zinc, dietary supplements might be necessary. Nevertheless, don’t forget not to overdo it. I’m repeating myself but it truly is important. If you are unsure, get a blood test done.
A sedentary man needs 25mg of zinc daily and an active one will need between 30 and 40 mg of zinc per day.
Zinc to Boost Male Fertility and Testosterone Levels
Zinc is found in every single tissue and fluid of the body, and that includes the penis, testicles and sperm.
If you are a very young man, it’s crucial to have enough zinc in your diet. A deficiency will interfere with sexual development and can also slow down growth.
If you have boys, make sure to show a good example by eating healthy foods rich in zinc and by having a regular physical activity.
Additionally, zinc is also essential for ADN and ARN synthesis which is highly important when you are transmitting your genetic material (aka making babies). That way you will ensure that your future kiddos will get the best quality of genetic material possible.
Zinc intake and your penis are also linked because it plays a major role in protein synthesis. Consequently, zinc is important for the growth of penile cells. Therefore, when you increase your zinc intake, your penis will be thicker and last but not least, your erections will last longer!
In conclusion, I wish you lovely meals (with zinc to boost male fertility) and a delicious sex life!
(1) Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Netter A, Hartoma R, Nahoul K. Arch Androl. 1981.
(2) Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Wong WY, Merkus HM, Thomas CM, Menkveld R, Zielhuis GA, Steegers-Theunissen RP. Fertil Steril. 2002.