The World Health Organization state that 31% of the global population suffers from a zinc deficiency.
This is not a third world issue; even with the abundance of supplements available in the West there are many examples of zinc deficiency in the US and other western countries.
As this article will show you, zinc is an essential part of your diet. It is vital to ensure you remain healthy and that your testosterone production is at a peak levels.
What is Zinc?
The mineral Zinc is critical to your survival and good health. It is one of the 24 trace elements needed by our bodies to stay alive and function properly.
It is also one of the best nutrients for supporting healthy levels of testosterone.
This antioxidant mineral not only promotes more T but it’s great for the male sex drive, sperm potency and a healthy immune system. It also ensures optimal mental and physical performance.
The Effects of Low Zinc
It is perfectly possible to be low on zinc and not realize that this is the issue.
This is why it is important to be aware of the most common side effects associated with low zinc levels:
- Neurological issues – Lack of zinc causes motor disorders and short attention spans.
- Impaired Immune system – Zinc is a critical part of the process which creates white blood cells in your body. Your white blood cells are the ones which fight infection and disease; being low on zinc will make you more prone to illness.
- Diarrhea – This is an exceptionally common issue connected with zinc deficiency. It is believed that this is because of the reduced efficiency of the immune system. This allows diseases such as E. coli and bacterial infections to be contracted and cause diarrhea.
- Adrenal Fatigue – Your adrenal glands are essential for everyday health; providing many of the hormones you need. However, long term, high levels of stress can bring on adrenal fatigue. This will reduce your zinc levels and cause high levels of histamine in your system. The greater the amount of histamine in your body the more likely it is that you will get environmental and food allergies.
- Hair Loss – Zinc has been found to play an important part in hair production. A lack of it is likely to lead to thinning hair and even baldness.
- Growth Issues – Research shows that a lack of zinc is linked to reduced growth; both as children and in adults seeking to add muscle. It is believed this is connected with zinc’s importance in the production of growth hormone in your body.
Of course, low zinc is also associated with erectile dysfunction, low sex drive, infertility, weak bones and even the development of man-boobs.
These are all connected with the role in which zinc plays related to testosterone in your body.
Zinc’s Role in Producing Testosterone
Lack of zinc is known to cause hypogonadism.
This is simply the name given to a diagnosis of low testosterone. The exact medical reasons for this are still being investigated and researched.
However, it is currently believed that zinc is one of the building blocks of testosterone. Without enough of it you will suffer from low levels of testosterone.
Research completed by the Journal of Exercise Physiology shows that just 30mg of zinc taken daily can result in an increase in the amount of free testosterone in your body.
It is important to note at this stage that your body cannot store zinc; it must be consumed daily to ensure you always have an adequate amount of it in your body. The recommended daily amount is 11mg.
Study: Zinc status and serum testosterone levels of healthy adults.
A study involving 40 male participants aged 20 to 80 years showed that zinc played a major role in regulating the testosterone levels in normal men. The study was conducted by limiting the subject’s dietary intake of zinc over a period of time.
The younger men had their zinc restricted for a total of 20 weeks. The end results showed that their testosterone levels had dropped on average by a quarter.
The older men who were deficient in the mineral were given a course of zinc supplementation over 6 months. This resulted in their testosterone levels almost doubling.
However, it is also important to be aware that a zinc supplement will not double your testosterone levels if you are already getting enough zinc through your diet.
Although there is promising research that higher levels of the mineral may suppress the female hormone estrogen which results in you having higher T levels.
The Benefits of Zinc
Perhaps the most obvious benefits of zinc are connected with the list of effects when you have low zinc levels. Increasing the amount of zinc in your diet can reverse all of the side effects listed above.
But, it does play a bigger part in your body than you may realize. Zinc will boost your testosterone levels and this is essential for several reasons:
- Testosterone is essential for protein synthesis; the name given to the process of repairing and building muscles. Having enough zinc will help to ensure you have the testosterone needed to make your workout worthwhile.
- A key component in fat loss. Higher levels of testosterone equate to lower levels of estrogen; which encourages fat building in your body. Zinc promotes testosterone production and effective reduces your body fat percentage.
- Boosted Energy. Energy levels are generally improved when you have zinc and testosterone in your body; making you more likely to succeed at anything you undertake.
- Zinc also helps the body to absorb food more efficiently; making sure that you get as many nutrients as possible.
- Better Mood; there have been an array of studies into the effect of zinc and your mood. The result is astounding. Zinc, although essential for the production of testosterone which is often seen as an aggressive hormone, has actually been shown to have a calming effect on the body. It can actually improve your mood and fight depression.
- Better Workouts are possible when you have enough zinc as it has been shown to maintain testosterone levels even during the most intense workouts. You would normally notice a decline in testosterone which can often prevent you from pushing hard at the end of a workout.
- Zinc and its link with testosterone also helps to ensure that you have healthy potent sperm and an increased sperm count.
Zinc works by ensuring the brain has enough nutrients to create luteinzing hormone. Production of this is essential to trigger the processes in your body which create testosterone and growth hormone.
Both of these are essential for good health and your bodybuilding workouts.
It is clear then that Zinc is very beneficial to your hormonal health because of the important role it plays in hormone production.
It is a fundamental component when it comes to increasing testosterone naturally. But how can you ensure you have enough?
Well through your diet and through supplementation…
How Do You Add Zinc To Your Diet?
As zinc cannot be stored by your body it is important to make sure you are consuming it through your diet on a daily basis.
One of the best sources of zinc is actually oysters.
You might be surprised to know that they are actually 78% zinc. Of course, the exact number you will need to eat to obtain your daily amount will vary according to the size of the oysters.
However, oysters are not generally a practical choice to consume daily; even if you love them. It is also an expensive way of making sure you have all the zinc you need.
Fortunately there are a few other options:
Red meat is another source of zinc and one that you are more likely to include in your daily diet.
However, it contains approximately 8% of zinc per serving and this amount may be reduced further when cooking.
This means you may need to consume a significant amount of red meat on a daily basis to get enough zinc.
Nuts & Seeds
Nuts and seeds can top up the amount of zinc you are consuming or they may be your only option if you are a vegetarian.
Unfortunately, these have less zinc in than red meat as well as oysters. For example, to get your daily 11mg of zinc from spinach you would need to eat 2kg of it every day!
This may be as impractical as eating oysters daily.
Because the majority of foods do not have significant levels of zinc in them you will find that many people turn to supplements instead. There are two main types to consider:
Testosterone boosters are designed to boost the amount of testosterone in your body.
They are often taken by people looking to build muscle mass as testosterone is an essential part of this process.
They are highly effective. However, you should select a product which contains zinc as this is one of the core building block of testosterone and provides the additional benefits already described.
Taking a T-booster is simple, just take a few tablets on a daily basis; it couldn’t be easier to ensure you are getting adequate levels of this important mineral.
Obviously the Testosterone booster should be providing at least 10mg of zinc per dose.
This is not something that is just for bodybuilders; any man who wants to look after their health can benefit from these.
The alternative is a multi-vitamin supplement which contains zinc. Unfortunately, many of these tablets do not contain enough zinc.
Even if they do they may not provide all of the benefits of a T–booster as they will probably not contain the other important ingredients. These include DAA and ginseng.
These tablets are just as easy to take and can provide additional benefits through the vitamins in them. But, you must verify the zinc content.
Zinc is one of the most essential building blocks for testosterone; this is why you should ensure that you consume at least 10mg every day.
It must be consumed daily as your body is unable to store the mineral; while there have been suggestions that coffee can speed up the removal of zinc from your body this is largely irrelevant as it will all be gone within 24 hours anyway.
A vitamin and zinc supplement can provide you with some of the zinc you require but a quality T-Booster is probably the most effective way of getting this mineral into your body on a regular basis.
It will boost your health, ability to fight diseases and improve your muscle growth without any negative effects!