Why zinc is vital for male fertility? How to easily boost daily zinc intake from food?
The importance of zinc for sperm volume
According to the Office of Dietary Supplements adult men need about of 11 mg of zinc daily (1).
The zinc deficiency is rather common in men, as they lose about 2.5 mg of zinc per ejaculation.
Furthermore, there aren’t many foods particularly high in zinc. Hence, zinc deficiency is a common reason for male infertility, as zinc is vital for sperm motility, sperm production, and even sperm morphology (2). So, men may benefit from taking zinc supplements!
Moreover, zinc acts as a powerful agent against free radicals. Sperm is particularly vulnerable to free radical damage.
Additionally, zinc is found in the prostate, testes, and semen. It is an important element for the male reproduction process and plays an important role in all aspects of proper male sexual functions. Zinc may be the reason for erectile dysfunction, as well.
Moreover, omega-3s are important for increased fertility in men! They’re also vital for high semen quality!
Can eating food high in zinc help me conceive?
Luckily, if this is the case, you should start eating lots of foods rich in zinc, to improve your chances of conceiving.
As a rule of thumb, seeds and nuts are the richest plant-based foods in zinc. For instance, sesame seeds, pumpkin seeds, chocolate powder, cocoa powder, pine nuts, sunflower, flax seeds, chia seeds, peanut butter, and seaweed are all plant-based foods particularly high in zinc. See the whole list of vegan dietary sources of zinc here.
Moreover, you could take zinc supplements, as well. Prefer chelated zinc supplements. They are more easily absorbed. Taking zinc supplements is the easiest and most inexpensive way to boost your daily zinc intake. You can find zinc supplements under $10 on Amazon.
Always consult your health care provider before taking supplements.