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Zinc is an essential nutrient for everybody – but did you know that getting enough zinc is especially important for men? We unpack the possible benefits zinc might offer
Summary
1Possible benefits of zinc for men
We all need to make sure we’re getting enough zinc, as this mineral is essential for our overall wellbeing…
2Other potential health benefits of zinc
Zinc isn’t just important for male health. This essential mineral is involved in hundreds of chemical reactions in the human body…
3Low zinc
If you’re able to follow a varied and balanced diet, you’re likely getting enough zinc…
Zinc is an essential nutrient that our bodies need to function properly.1-4
It’s essential for keeping your body ticking – but since we can’t make it ourselves, we’ve got to get it from food (ideally) or supplements to stay healthy.3
But is zinc really an important mineral for men's health? Keep reading to learn more about this mineral and discover the benefits of supplementation.
Possible benefits of zinc for men
We all need to make sure we’re getting enough zinc, as this mineral is essential for our overall wellbeing.1,4,5
The NHS recommends that men require about 9.5mg of zinc per day, while women need about 7mg daily.5
If for whatever reason you’re not able to get enough zinc through your diet, you may want to consider taking a zinc supplement.
Let’s take a closer look at the different roles zinc plays in the body and the possible benefits of this essential nutrient for men.
Zinc plays an important role in helping to maintain normal testosterone levels in the blood in men.4,6
Recent research has found that a zinc deficiency may lead to low levels of this hormone in the body.4 A systematic review of recent research, including a total of 38 studies made up of 8 human clinical trials and 30 animal studies, has suggested there is a positive correlation between a zinc deficiency and structural damage in the testes which makes it harder for the body to produce testosterone.4
Curious to explore further? Check out our guide on testosterone imbalance.
Zinc not only supports healthy testosterone levels but also plays an important role in male fertility.7,8
The production of sperm, known as spermatogenesis, needs zinc and seminal fluid is rich in zinc.8 Therefore, zinc levels are thought to be linked to sperm count, and zinc deficiency may be associated with low-quality sperm.7
While a recent study suggests that having enough zinc is needed for normal sperm function and fertilisation, further studies are needed to confirm any effect of zinc supplementation on pregnancy rates, sperm counts or sperm function.7,8
Zinc is important in cell division and growth – and this includes hair follicle cells.6 In fact, zinc contributes to the maintenance of normal hair.6
There has been ongoing interest and research in the association between zinc and hair growth. Any new findings will be particularly relevant to men, as male-pattern baldness is the most common type of hair loss, affecting 6.5 million men in the UK.9
The evidence is mixed when it comes to zinc supplementation. In the meantime, we do know zinc plays a role in normal hair, so make sure you’re getting enough through a varied and balanced diet.9
Zinc is a key component of many enzymes and plays an important role in protein synthesis, which is vital for muscle development.6
For men, maintaining adequate zinc levels supports the body's ability to produce proteins.
Other potential health benefits of zinc
Zinc isn’t just important for male health. This essential mineral is involved in hundreds of chemical reactions in the human body, meaning it’s also vital for:1,5
- aiding immune function
- bone health
- skin, nail and hair health
- vision
- metabolising carbohydrates, protein and fat
- cell division
Low zinc: how can you tell if you’re not getting enough?
If you’re able to follow a varied and balanced diet, you’re likely getting enough zinc.5 Zinc deficiency is relatively rare.2
Because zinc affects so many functions in the body, there’s no single distinct sign of having low zinc levels.
The final say
Zinc plays a number of important roles in our body. Zinc is especially important for men as it contributes to normal testosterone levels, hair and fertility.
Most people should be able to get enough zinc through a balanced diet, and while zinc is important for these roles in the body, excess zinc can also lead to health issues. That’s why it’s important for men to keep an eye on their daily zinc intake.
One way to stay on top of your zinc levels is to take a zinc supplement. You can check out our top-rated supplements in our ‘The best zinc supplements’ article or explore our full range of zinc supplements to find the one for you.
But remember, if you’re worried about your health, it’s always a good idea to talk to a healthcare professional first.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS. Whittington Health NHS Trust. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://www.whittington.nhs.uk/document.ashx?id=1950
- National Institutes of Health. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Chasapis CT, et al. Recent aspects of the effects of zinc on human health. Arch Toxicol. 2020;94(5):1443–60. https://doi.org/10.1007/s00204-020-02702-9
- Te L, et al. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023;76:127124. https://doi.org/10.1016/j.jtemb.2022.127124
- NHS. Vitamins and minerals - Others [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- EFSA. Scientific Opinion on the substantiation of health claims related to zinc and maintenance of normal skin (ID 293), DNA synthesis and cell division(ID 293), contribution to normal protein synthesis (ID 293, 4293),maintenance of normal serum testosterone concentrations (ID 301),“normal growth” (ID 303), reduction of tiredness and fatigue (ID 304),contribution to normal carbohydrate metabolism (ID 382), maintenance ofnormal hair (ID 412), maintenance of normal nails (ID 412) andcontribution to normal macronutrient metabolism (ID 2890) pursuant toArticle 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010; 8, 10. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1819
- Allouche-Fitoussi D, Breitbart H. The role of zinc in male fertility. Int J Mol Sci. 2020;21(20):7796. https://doi.org/10.3390/ijms21207796
- EFSA. Scientific Opinion on the substantiation of health claims related to zinc andfunction of the immune system (ID 291, 1757), DNA synthesis and celldivision (ID 292, 1759), protection of DNA, proteins and lipids fromoxidative damage (ID 294, 1758), maintenance of bone (ID 295, 1756),cognitive function (ID 296), fertility and reproduction (ID 297, 300),reproductive development (ID 298), muscle function (ID 299), metabolismof fatty acids (ID 302), maintenance of joints (ID 305), function of the heartand blood vessels (ID 306), prostate function (ID 307), thyroid function(ID 308), acid-base metabolism (ID 360), vitamin A metabolism (ID 361)and maintenance of vision (ID 361) pursuant to Article 13(1) of Regulation(EC) No 1924/2006. EFSA Journal. 2009; 7, 10. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1819
- Church End Medical Centre. Men’s Health [Internet]. 2023 [cited 2024 Jul 18]. Available from: https://www.cemc.nhs.uk/clinics-and-services/mens-health/
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