Hormones play an important role in maintaining health and vitality. One of them is testosterone (T), essential for males. It is responsible for reproductive health as well as contributes to overall well-being. There are some research shows that Zinc may elevate testosterone levels. We will discuss below if zinc increases testosterone, its benefits, and the advised dosage.
Zinc is a mineral that helps the body’s requirements for various functions and boosts immunity. It regulates hormones in your body, especially testosterone. This hormone is important for both men and women. However, in females, it is in lower amounts and it helps to maintain bone density and enhance mood.
Connection between Zinc and Testosterone
Researchers suggest this mineral is very important in producing and regulating testosterone in males. In addition, people with Zinc deficiency could lead to reduced levels of testosterone. Therefore, Zinc ensures healthy levels of testosterone.
Best Form of Zinc for Testosterone
It is recommended to choose the best form of Zinc supplementation. Zinc is available in different forms including Zinc Citrate, Zinc Picolinate, Zinc Gluconate, and others. Therefore, Zinc Picolinate is usually recommended for its absorption capabilities in the body. Using this supplement will ensure that your body will get the most benefit of Zinc. Examples of benefits include improving fertility, prostate health, and others.
Dosages of Zinc
The dosages fluctuate among people because it depends on age and sex. Do not consume more Zinc than is allowed because you may experience certain adverse effects. According to Recommended Dietary Allowance (RDA), the advised daily dose is 11 mg for adults and 8 mg for females. Do not take more than 40 mg per day (24 hours) because it may lead to unpleasant results. However, if you administer more than is allowed, Zinc may interact with other minerals and cause negative health outcomes.
In addition, you should not rely only on Zinc if you want to improve your testosterone levels. A healthy diet, regular exercise, and proper sleep remain also important and Zinc will work better with them. Moreover, you can use Vitamin D, Vitamin K, and Vitamin B6 alongside Zinc to promote the production of testosterone in your body. Anyway, talk to a doctor before using any dietary supplements.
Do not take more Zinc than is allowed because you may experience certain adverse reactions including loss of appetite, hormonal imbalance, nausea, and others.
Zinc and Vitamin D
Another important nutrient that helps to maintain testosterone levels is Vitamin D. Zinc and Vitamin D can be used together to increase testosterone production and your overall health. Additionally, Zinc deficiency can affect the ability to smell and taste. Discuss with your healthcare provider for more details.