How much zinc do men need for testosterone?

It found that men who received 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies. Using a supplement may not be necessary.

healthline.com - Can Zinc Treat Low Testosterone? - Healthline

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Testosterone and hypogonadism Testosterone is a hormone that plays an important role in men’s health. It’s responsible for maintaining sex drive, as well as muscle and bone strength. Testosterone levels peak during early adulthood, and then begin to drop as a part of the natural aging process. If your testosterone levels fall below the normal range, you may have a condition called hypogonadism. Hypogonadism can result from several treatable medical conditions. The cause may be as simple as a nutritional deficiency in zinc. Contact your doctor for a physical exam and a hormone level test if you suspect that you have low testosterone. Causes and symptoms of low testosterone Testosterone levels naturally decrease as you age, but testosterone can also be reduced by: certain genetic disorders

cancer treatment

injury to your testicles

conditions that affect your pituitary or hypothalamus glands

inflammatory diseases

obesity

gland disorders

HIV

taking certain medications If an underlying condition is causing your low testosterone, treating the cause could improve this symptom. Regardless of its cause, hypogonadism can make you feel fatigued. Other symptoms include: reduced muscle mass

lowered sex drive

erectile dysfunction

hot flashes

difficulty concentrating Talk to your doctor about treatment options if any of these symptoms are disrupting your life. Zinc and hypogonadism Zinc is an essential dietary mineral. You need zinc for your immune system to function properly and for cell division. Zinc helps enzymes break down food and other nutrients. It also plays an important role in enzymes that build proteins. It can be found in certain foods, but it’s also available in supplements and even certain cold medications. Having a zinc deficiency can lead to low testosterone. Exactly why a lack of zinc impacts testosterone levels isn’t fully understood. The mineral may affect the cells in the testes that produce testosterone. Research and studies Research into the effectiveness of zinc for hypogonadism is limited. But guided and appropriate supplementation may help raise your testosterone levels. One study researched the effects of a magnesium and zinc supplement. It found that men who received 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies. Using a supplement may not be necessary. Another study demonstrated that using a zinc supplement won’t raise your testosterone levels if you’re already getting enough of the mineral. The study participants included men whose daily diets included the recommended amounts of zinc. Giving these men zinc supplements didn’t increase their testosterone levels. Zinc deficiency Because your body can’t store zinc, you need to take it in every day. For men over the age of 19, the recommended daily amount of zinc is 11 milligrams. Foods that have significant amounts of zinc include: oysters

beef

crab

fortified cereals and breads

pork

beans

chicken

yogurt

nuts

oatmeal

dietary supplements Zinc supplements can help, but it’s also possible to take too much zinc, which could be harmful. Toxicity can occur in adult men who take more than 40 milligrams per day. Symptoms of zinc toxicity include: nausea

headaches

vomiting

diarrhea

abdominal cramps Zinc deficiency in the United States is uncommon, but it is possible. Those at risk for a deficiency include people with gastrointestinal disorders, vegetarians, vegans, and alcoholics. People with sickle cell anemia and older adults who are undernourished are also at risk.

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Do bananas have a lot of zinc?

Bananas aren't the best zinc foods, but they'll help you sneak a small amount into your diet. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have . 20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers .

healthyeating.sfgate.com - Zinc And Bananas - Healthy Eating | SF Gate

Zinc is a powerful trace mineral you need in very small amounts each day. Getting adequate zinc keeps your immune system functioning optimally, among many other benefits. Meat, seafood and dairy tend to have the highest amounts of zinc, but you will get a small amount from bananas as well. Amount in Bananas Bananas aren't the best zinc foods, but they'll help you sneak a small amount into your diet. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have .20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers .15 milligrams of zinc. If you're mashing bananas for a smoothie or to stir into oatmeal, you'll get .34 milligrams from 1-cup, which weighs 225 grams. Importance of Zinc While zinc is most notably marketed in supplements for immune health, that's not its only role in your body. More than 100 enzymes rely on zinc in order to function. It is an essential part of growth and cellular division, helps wounds heal properly, processes proteins and also plays a role in your sense of taste and smell. Getting zinc in your daily diet is important because your body doesn't have a way to regulate zinc levels. If you don't get enough zinc, you'll be more prone to illness since your immune system won't function at its best, you won't have an appetite and you'll suffer from severe development issues. Your Recommendation Zinc recommendations vary slightly depending on gender and certain life stages. Adult men require 11 milligrams per day, while women need 9 milligrams on a daily basis, reports the Office of Dietary Supplements. If you're pregnant, you need to get 11 milligrams each day, and if you breast-feed, you'll have to get 12 milligrams throughout the day.

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