Skip to main content

Zinc benefits for men: 7 ways it improves your health

Discover the many reasons to get enough zinc in your diet

Oysters
adamlot / Pixabay

Vitamins and minerals are vital for good health and should be consumed daily through a balanced diet. Although much emphasis is placed on vitamins, minerals are important nutrients that aid bodily functions, too.

While some minerals, such as zinc, are important for everyone, this mineral has extra benefits for men. Zinc benefits for men are many, and it is recommended that you consume foods containing zinc regularly.

Recommended Videos

With this in mind, what is zinc, what foods are high in this mineral, and what are the seven main health benefits obtained from zinc that support men’s health? Additionally, how much zinc should males be getting daily, and what are the signs and symptoms that relate to zinc deficiency? Read on for everything you need to know about this trace element.

What is zinc?

Pumpkins and pumpkin seeds.
Couleur / Pixabay

Zinc is a naturally occurring mineral found in various cells. The human body utilizes zinc in certain ways, such as during cell development and division. It is also needed for enzyme production, wound healing, thyroid function, and the normal functioning of the immune system.

What foods are high in zinc?

Thinly sliced chicken breasts
Adobe Stock

Plenty of foods contain zinc, which is best absorbed from animal protein sources. Foods high in zinc include the following:

  • Meat
  • Poultry
  • Seafood
  • Nuts
  • Seeds
  • Legumes
  • Cereals
  • Whole grains

All are healthy foods containing zinc, but the most effective way to absorb this nutrient is to mix both animal and non-animal sources.

7 benefits of zinc for men

Man flexing arms muscles on a dark background in the gym
Pexels

Testosterone levels

The vital trace element zinc helps the body produce enzymes. However, it also plays an important role in hormone production, especially the male hormone testosterone. Levels of this hormone naturally decrease as men age, and zinc can help address this imbalance.

Doing so can prevent some symptoms associated with decreased testosterone, such as low libido, erectile dysfunction, and loss of muscle mass. Zinc supplementation may be needed depending on the level of deficiency.

Prostate health

The chances of developing prostate problems increase as men age, and the most common of these is prostate enlargement and even prostate cancer. An enlarged prostate can cause symptoms such as difficulty in urinating.

Zinc is one of the most important minerals for prostate health as it contributes to the normal functioning of this gland. It can also help prevent and even treat the symptoms of an enlarged prostate.

Protein synthesis

When ingested protein is broken down into amino acids by the body, these aminos are utilized by nearly every cell for growth, repair, and development. Zinc plays an important role in this process and helps the body absorb protein more efficiently. Research suggests that 10% of proteins need zinc to function properly in the body.

Sperm quality

Zinc improves male fertility by increasing daily sperm production and producing healthier sperm with better motility. Zinc deficiency in males decreases the number of sperm and increases the risk of defective spermatozoa.

Immunity

Zinc plays a key role in supporting immune health by helping to regulate immune responses. Studies have shown that zinc supplementation can reduce the incidence and duration of common infections because it makes the immune system more efficient at fighting them.

Brain function

Zinc is involved in neurotransmitter function, contributing to cognitive health and mood regulation. It promotes emotional stability and aids memory. Research suggests that it could play a role in preventing certain brain diseases and disorders.

Antioxidant source

The ability of zinc to act as a powerful antioxidant has been known for years. Many protective and preventative attributes of zinc are due to its antioxidant activity, which helps protect cells from damage caused by free radicals.

Despite the human body only needing small amounts of this trace element, zinc protects tissues and organs at a cellular level.

How much zinc should men have daily?

Person taking a pill.
Polina Tankilevitch / Pexels

The recommended intake of zinc for the average adult man is 11 milligrams daily.

What are the signs of zinc deficiency?

Guy looking at his skin in mirror.
Yuri Arcurs / Alamy

Signs of zinc deficiency may include impaired immune function, slow wound healing, weak muscles, low testosterone levels, hair loss, skin problems, poor fertility, and a lack of sexual desire.

Frequently asked questions

Man holding a small white pill
Getty Images

When should you take a zinc supplement?

If you have a zinc deficiency or struggle to meet your daily requirements through diet alone, consider taking a zinc supplement.

What is zinc toxicity?

Zinc toxicity can occur from excessive zinc intake through supplements, leading to symptoms like nausea, vomiting, appetite loss, abdominal cramps, diarrhea, and headaches. Those who take 150 mg or more daily are at most risk of suffering the effects of zinc toxicity.

Too much zinc can also lower copper levels and interfere with iron function in the blood. If zinc toxicity is suspected, medical treatment should be sought promptly to help remove the excessive zinc from the body.

Do zinc supplements interact with medications?

Zinc supplements can interact with certain medications, such as antibiotics and diuretics, so it’s important to consult a healthcare provider before starting zinc supplementation.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Are tomatoes keto? Carb content and other benefits
Discover whether this food can be part of a keto diet
Colorful heirloom tomatoes on wooden board

As you explore a ketogenic diet and the foods you can eat and what adjustments you need to make as you start, you're probably wondering about the everyday staples in your meals and whether they can keep their place in your diet. There's no doubt that one of these familiar foods you want to know more about is the tomato.

Tomatoes are ever-present piece in many meals, whether as a garnish, a base for sauce and dips, or in salads, so you need to know are tomatoes keto and how you should implement them into this new diet. The answer regarding this healthy hallmark and its implications on your health just might be the answer you're looking for.
What is the ketogenic diet?

Read more
Your guide to finding the best grass-fed whey protein
Person scooping protein powder out of a bag

Whey protein is one of the most popular nutritional supplements used to add additional protein into a diet. Consuming enough protein through food can sometimes be challenging, especially if you're looking to pack on some muscle mass. Made from the watery portion of milk that separates the curds when making cheese, whey protein is widely available at grocery stores, vitamin and nutrition stores, and more.

But what makes grass-fed whey protein different than traditional whey protein? In this guide, we'll break down the differences you need to know and understand to help you make an informed purchase and get the most out of your whey protein.
About grass-fed whey protein

Read more
Are carrots keto? Nutrition facts, benefits, and more
Discover whether carrots are a keto-friendly snack
Carrots with their tops

Now that you're interested in starting a ketogenic diet, you probably have a lot of questions about what foods to include in your diet and what foods you should avoid eating. Naturally, your focus is on consuming nutrient-rich foods, so it seems you can't go wrong with fresh fruits and vegetables, right?

However, we want to take a closer look at different vegetables and fruits to understand how they fit into the ketogenic diet. Each food has unique characteristics that can determine whether they pass the test. So, if you enjoy eating carrots and you're wondering, "Are carrots keto?" -- you can get your answer by taking a deep dive into carrot nutrition facts and understanding how they impact your diet and health.
What is the ketogenic diet?

Read more