Recommended daily intake of zinc for men
The recommended daily intake of zinc for men is 11 mg. Women need only 8 mg.
Men need high daily doses of zinc, as high amounts of zinc are lost through ejaculation. It’s estimated that seminal loss is about 10% of the total zinc losses. Men lose approximately 2.5 mg of zinc per ejaculation.
Zinc is necessary for testosterone synthesis
Testosterone is the most important hormone for sex drive for men.
As, zinc deficiency has been linked to decreased testosterone levels, zinc deficiency is a common reason for decreased sex drive for men.
It seems that zinc affects the synthesis of testosterone in the testes.
Furthermore, serum testosterone concentrations depends highly on even short-term zinc depletion in men. As the body doesn’t store zinc, men should eat foods containing zinc every day!
Besides zinc, selenium, magnesium, vitamin D, and many other compounds are necessary for increased testosterone synthesis. More about foods boosting testosterone synthesis here.
Moreover, zinc is necessary for athletes, as it helps the body to build muscle mass, decrease recovery time after exercise, increase muscle strength, and improve endurance exercise performances!
Can zinc supplements increase sex drive?
According to studies, taking zinc supplements can increase plasma testosterone, increase fertility in men, and even help couples conceive! A dosage of 120 mg of zinc sulfate, twice a day, for a couple of months was enough for increasing testosterone levels!
Certainly, the healthiest way to increase your sex drive is by consuming foods high in zinc. If you have decreased sex drive you should check your zinc and testosterone levels. If you have low levels, or you can’t absorb zinc from food efficiently, your physician may prescribe you zinc supplements.
Keep in mind, that the recommended daily upper limit for zinc is 40 mg a day. Extremely high doses of zinc may cause adverse effects, such as nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headache. Consult your doctor, especially if you’re on medication. Zinc supplements may interact with several types of medications.
Above all, zinc supplementation may increase sex drive, only if a person has particularly low levels of testosterone, it’s deficient in zinc, and doesn’t take enough zinc from food.
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Zinc deficiency may cause erectile dysfunction!
Certainly, erectile dysfunction can be caused by multifactorial pathologies. The testosterone deficiency is a common reason, though. Many studies have associated testosterone deficiency with erectile dysfunction.
As, adequate amounts of zinc are vital for proper testosterone synthesis, chronic zinc deficiency may cause erectile dysfunction!
Men with decreased sex drive or erectile dysfunction should have their hormone levels checked. Zinc levels, as well.
Zinc is a key compound for sperm quality
Zinc is found in the prostate, testes, and semen. It’s important for the male reproduction process.
Most noteworthy, zinc is vital for male fertility. Zinc can increase sex drive, testosterone levels, but also zinc is important for sperm motility, sperm production, and sperm morphology.
Taking zinc supplements can help wives become pregnant. Mainly, due to significantly increased testosterone and sperm count.
Hence, diet low in zinc may cause low quality of sperm and male infertility.
Moreover, zinc has potent antioxidant properties. It protects sperm from oxidative stress.
Do vegan men have higher risk of zinc deficiency?
Actually, there are plenty vegan foods high in zinc. But, zinc from plants has lower bioavailability. Mainly, due to compounds found in plants, such as phytates, that bind to zinc and inhibit its absorption.
Therefore, vegan men may require about 50% more zinc than the recommended daily intake.
Certainly, vegan men can take enough zinc from food. Furthermore, soaking and sprouting of seeds and legumes is the best way to increase the bioavailability of zinc.
So, vegan men don’t have higher risk of decreased sex driver or infertility. But, they should consume lots of foods high in zinc…
Foods high in zinc that actually boost sex drive
Most noteworthy, seeds are particularly high in zinc! For instance, hemp seeds contain almost 10 mg of zinc per 100g! Pumpkin seeds with 7.64 mg, sesame seeds with 6.73 mg, and sunflower seeds with 5.29 mg are also excellent sources of zinc.
Therefore, men should consume at least 1 handful of seeds daily, in order, to increase sex drive, testosterone, and fertility!
See the whole list of foods containing zinc here.