Zinc
Zinc is present in every cell of the human body. Zinc is vital for the replication of every genetic component of the cell. It plays an important role in the synthesis of at least 300 enzymes and supports numerous body functions, including digestion and wound healing.
Importance of zinc in our body
Our bodies can’t produce zinc, so we need to consume foods that are rich in zinc. Natural sources of zinc include grains, beans and to a lesser extent, meats, shellfish, especially oysters and seafood.
Zinc is important for all human bodies, but it’s essential for men. It supports good immunological function; healthy cell growth and development even slows the progression of age-related vision loss.
Due to zinc’s involvement in maintaining testosterone levels, prostate health, and general sexual health, the recommended intake amount for adult males is 11 milligrams per day and 8 milligrams for adult women.
What are the benefits of zinc for men?
Support normal testosterone levels
Low testosterone can have various side effects, including decreased libido, fatigue, loss of muscle mass and erectile dysfunction. The testosterone levels may decrease for several reasons, including drugs, genetics and ageing.
This drop in testosterone could arise due to a lack of zinc in the diet. Boosting the zinc intake may be beneficial.
Promotes a healthy prostate
Although older men tend to have prostate issues more frequently, it’s never too early to start caring for one’s prostate.
Symptoms, including frequent urination, trouble urinating and unexpected urge to urinate, can be caused by conditions like prostatitis and Benign prostatic hyperplasia (BPH), which can interfere with everyday life and disrupt sleep.
One of the key elements for a healthy prostate function is zinc. Zinc’s anti-inflammatory effects can help reduce the risk of getting an enlarged prostate and can also assist people with BPH in shrinking their prostates. Therefore, it’s a useful supplement if a person already has BPH or is just trying to lower the risk.
Reduces Risk of Prostate Cancer
Men who don’t consume enough zinc in their diets are more likely to develop benign prostatic hyperplasia (BPH), which is an enlargement of the prostate, and prostatitis (inflammation of the prostate). They also experience greater rates of prostate cancer.
A little extra zinc in the diet can help reduce the risk of developing prostate cancer, and one can feel good about having a handful of nuts every so often due to their zinc content.
May Prevent or Treat Baldness
Zinc levels tend to be lower in those with hair loss diseases, such as androgenetic alopecia or female/male pattern baldness, since zinc consumption is vital for hair growth.
Sperm motility
The ability of sperm cells to move towards the egg and fertilise is referred to as sperm motility. One of the key factors contributing to male infertility is decreased sperm motility.
Sperm count and sperm motility are measured differently. Sperm motility measures the proportion of sperm that are moving forward rather than the total number.
Insufficient zinc levels may contribute to low sperm motility counts, which are a cause for concern. Include zinc rich foods in your diet, like seafood, liver, lean cuts of red meat, nuts and cereals.
Improves taste acuity
Men who consume enough zinc each day have a wider variety of taste stimuli (bitter, sour, sweet, salty). According to a study, zinc is more important for men’s taste acuity than for women’s.
Taste acuity is crucial for controlling appetite and telling some foods apart from others that are highly sweet and unhealthy. This could indicate poor eating patterns and cause difficulty in weight loss.
Stimulates sense of smell
A lack of zinc can impair one’s ability to smell. When it comes to libido, young men tend to need their sense of smell the most. A person may consequently lose the ability to recognise specific molecules that induce pleasure.
Common zinc benefits
Sexual health
According to NCBI study, the use of zinc supplements by an intervention group greatly reduced discomfort, vaginal wetness and symptoms of arousal, orgasm and desire during sexual activity.
Zinc aids in the body’s production of testosterone, which makes it essential for sexual health. Having adequate zinc can help increase libido since testosterone, the hormone that controls sex drive is regulated by zinc. This mineral is also essential for healthy sperm count and fertility.
Cold
The mineral penetrates areas of the body where the cold virus exists, reducing cold symptoms.
While having a sore throat, going for a zinc lozenge may help a person feel better more quickly.
Boosts immunity
Zinc not only helps white blood cells fight infections more effectively, but it also boosts their production. Moreover, it stimulates cancer-fighting killer cells and encourages the production of more antibodies by white blood cells.
Particularly in older individuals whose immune systems may deteriorate with age and who frequently have zinc deficiencies, zinc boosts the amount of infection-fighting T-cells.
Enhanced healing
The body heals wounds more quickly when collagen is produced, which is promoted by zinc supplementation. Zinc is essential for protein and collagen production as well as cell proliferation, which are required for repairing and healing wounds.
Anti-ageing effects
According to a study, zinc consumption lowers oxidative stress, which is linked to ageing and diseases associated with old age. Collagen and elastin production occurs with the presence of zinc which helps firm the skin and reduces wrinkle appearance.
Enhanced mental health
Increased rates of depression and ADHD have been linked to zinc deficiency. When taken in combination with other medications, zinc probably enhances mental wellness.
Reduces acne
Zinc prevents acne germs from growing and reduces glandular oil production, resulting in better skin overall. Zinc can be consumed or used topically.
Cell repair
Men are often rough on their bodies. The more demanding they are on their muscular-skeletal system, whether at work, the gym, or in the yard, the more active they are.
Most of the zinc reserves are located in their muscles, where their ability to create and repair cells makes them particularly helpful after exerting themselves.
Our muscles recover and strengthen themselves while we are at rest. Zinc is essential to this process as it gives cells and proteins the right shape and aids in obtaining the necessary rest.
Sources of zinc
Foods that contain high zinc include
- Meat
- Fish or other
- Seafood
Zinc is also present in several foods like
- Dairy products, including yoghurt
- Eggs
- Lamb
- Garlic
- Mushrooms
- Spinach
- Kale
- Broccoli
- Chickpeas
- Lentils
- Chicken
- Cashew
- Almond
- Avocado
- Pumpkin seeds.
How much zinc do we need?
The requirement of zinc per day for adults is
- 8 mg of zinc per day for an adult woman
- 11 mg of zinc per day for an adult man.
Zinc toxicity
According to the Office of Dietary Supplements (ODS), zinc poisoning can result from consuming too much zinc. When excessive zinc intake is persistent, this toxicity may also disturb the body’s chemical equilibrium, especially that of copper and iron, and cause gastrointestinal pain.
Zinc is usually harmless, especially when taken orally. Yet, with exceptionally high zinc doses, poisoning symptoms such as nausea, vomiting, epigastric discomfort, lethargy and fatigue are known to occur.
Zinc is present in a lot of over-the-counter vitamins, nutritional supplements and cold medications. A person runs the risk of taking more supplements than their recommended daily allowance (RDA) for zinc if they take several supplement tablets at once.
Conclusion
Zinc is one of the many vital nutrients and minerals that are crucial for male fertility. It might be difficult to meet the right amounts of zinc requirement with nutrition alone. Zinc supplementation is therefore necessary in certain cases, which has several beneficial effects on sperm and total male fertility.
On the other hand, zinc deficiency is strongly linked to lower male fertility and lower sperm quality. A man can increase their overall fertility in various ways, one of which is by taking a zinc supplement.
