Can Men Take Zinc Supplements?

All essential nutrients are important for human health, whether you’re a man or a woman. But the effects of some nutrients may be more important for certain biological processes in men than in women, or vice versa. For instance, iodine is necessary for everyone because it supports the thyroid, while folic acid is especially important for tissue growth in pregnant women.

Zinc is also an important mineral for hundreds of processes in anyone’s body. However, certain aspects of its function are especially important for men’s health and energy.1 Understanding how zinc works and when a supplement could be helpful is important for making smart health choices.

To better understand how this foundational mineral supports men specifically, it’s important to learn about its diverse health benefits. This includes tracing its critical systemic roles, such as maintaining cellular health and contributing to hormone regulation and overall male vitality.

Do men need zinc supplements?

Most men who eat a variety of foods can usually get enough zinc without taking supplements because it is found in many foods. Here are some nutritious foods that are high in zinc:2

• Meat and Poultry: Beef, lamb and chicken.
• Shellfish: Oysters are exceptionally rich in zinc.
• Legumes: Chickpeas, lentils and beans.
• Seeds and Nuts: Hemp seeds, pumpkin seeds, cashews and almonds.
• Dairy: Cheese and milk.

Despite this abundance in common food sources, some circumstances may create a need for men to take zinc supplements. These include:

1. Dietary Restrictions: People who follow a vegan diet may have trouble getting enough zinc since it might be hard for the body to absorb zinc from plant sources.5
2. Increased Requirements: Physically active men and those who train regularly tend to lose zinc through sweat.
3. Specific Health Conditions: People who have trouble with their digestion may not be able to absorb nutrients properly
4. Age-Related Decline: Men may not be able to absorb micronutrients as well as they used to as they get older.

If you have any concern about your diet or nutrition, it’s best to speak with a medical professional who can give you advice tailored to your specific situation.5

What do zinc supplements do for men?

Zinc is a very important mineral because it’s involved in more than 300 enzymatic reactions in the body. It’s essential for the immune system, metabolism of key nutrients and DNA synthesis in both men and women. However, zinc is also very important for men’s health in particular since it helps control hormones, maintain healthy cells and keep reproductive health in check.

Supporting fertility

Significant amounts of zinc are found in the seminal fluid and male reproductive organs, as it supports fertility.1 Research suggests that not getting enough zinc can affect sperm quality and quantity, so getting enough zinc in your diet can be crucial if you’re attempting to conceive or want to in the future.3

Maintaining cognitive function

The brain is another area where zinc concentration is relatively high, as zinc plays a major role in our ability to learn. Zinc is known to support cognitive function by sustaining structural integrity and regulating communication pathways between brain cells.

Keeping tissues healthy

Zinc is vital for cell division and the maintenance of structural tissues throughout the body.1 Its roles include:

• Bones: Zinc contributes to the maintenance of bones by supporting the cells responsible for bone formation and repair.1
• Hair and Nails: The growth of hair and nails is connected to zinc intake. Zinc is essential for the synthesis of keratin, which is the major structural protein in these tissues. Research highlights that zinc deficiency can manifest as hair loss or nail dystrophy, underlining its role in maintaining their strength and integrity.6
• Skin: Zinc helps wounds heal and keeps skin healthy.2
• Vision: Zinc contributes to your eye health and vision by supporting the metabolism and transportation of Vitamin A.1 

Defending against oxidative stress

When there are too many free radicals and not enough antioxidants, oxidative stress happens. This can harm cells and speed up the aging process. To minimise these effects, zinc is a powerful antioxidant that keeps cells safe by binding with free radicals before they can do any damage.

Regulating testosterone levels

This is perhaps one of the most widely discussed roles of zinc in men’s health. Zinc is critical for the proper functioning of the Leydig cells in the testes, which are responsible for testosterone production.

Research suggests that insufficient zinc levels can lead to a decline in testosterone, and conversely, supplementing with zinc may help support the maintenance of normal testosterone levels in men who are deficient in zinc.[3] Healthy testosterone levels are essential for many functions, including:

• Maintaining muscle mass and strength
• Supporting healthy libido and sexual function
• Regulating mood and energy levels.

While this advantage is frequently highlighted for men, it’s crucial to note that zinc’s involvement in hormone balance is not limited to males. It’s also vital for women to keep their testosterone levels in check because high levels can lead to problems like Polycystic Ovary Syndrome (PCOS). Zinc’s general role is to help both men and women keep their hormones in balance, but its direct link to testosterone production makes it more important for men.

Making an Informed Decision

Zinc is an incredibly versatile and essential mineral, offering wide-ranging support from fertility and cellular defense to vision support and hormone balance. For men, its support of testosterone regulation makes it a valuable nutrient to prioritise.

While most men can achieve sufficient intake through a balanced diet, a high-quality supplement may be a helpful tool in specific circumstances. As always, we urge caution and responsibility: follow the dosage instructions precisely, and if you have any underlying health concerns or are taking medication, please consult a healthcare professional before introducing a zinc supplement to ensure it is the best and safest choice for you.

References

1. Scientific Opinion on the substantiation of health claims related to zinc and maintenance of normal bones, cognitive function, fertility and reproduction, DNA synthesis, cell division, and protection of cells from oxidative stress. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), EFSA Journal, 2009.
2. Zinc: Your guide to recommended daily intake and major dietary sources for UK adults. NHS UK, National Diet and Nutrition Survey.
3. Zinc status and serum testosterone levels of healthy adults. Prasad, A. S., et al. The American Journal of Clinical Nutrition, vol. 55, no. 5, 1996.
4. Zinc for the common cold. Singh, M. & Das, R. R. Cochrane Database of Systematic Reviews, Issue 6, Art. No.: CD001364, 2015.
5. Bioavailability of zinc: the role of phytates, fiber, and animal protein. Hunt, J. R. British Journal of Nutrition, 2003, 90(5).
6. Zinc therapy in dermatology: a review. Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. Dermatology Research and Practice, 2014.