Boosting Testosterone with ZincBoosting testosterone could reduce or eliminate that tired, rundown, depressed feeling common to middle-aged men. Low testosterone may even be responsible for other midlife problems like weight gain, irritability, trouble sleeping, and low sex drive. Recent studies suggest that boosting testosterone levels could be as easy as adding more zinc to your diet, or by taking zinc supplements. Professional athletes and body builders have been taking zinc supplements during training for decades. The two main reasons for this are that zinc is necessary for boosting testosterone needed for building lean muscle. Secondly, zinc is lost through sweat and other body fluids. The more you sweat, the more zinc you are losing. The white "sweat stains" on your workout clothes are the evidence of lost minerals such as potassium and zinc.
Zinc is an essential mineral in the human body. We literally could not live without it. It is found in every cell of your body, and is necessary for cell division and tissue rebuilding. It also acts as a natural antiseptic in your bodily fluids, and has long been known to work with vitamin C to boost the immune system. A zinc deficiency can cause a host of problems, including fertility problems (in both men and women), slow healing of wounds, impotence, hair loss, and even skin rashes. Could a zinc deficiency also cause
low testosterone?
Zinc is a water soluble mineral, and a key component in all our bodily fluids, including blood, sweat, and tears (I couldn’t resist). Because it is water soluble, it passes out of the body very easily as waste, mainly through urine, feces, and sweat, and must be replenished constantly. Fortunately, zinc is a trace mineral found in most of the foods we eat, but we still may be losing it faster than we replace it. Red meat and seafood are the primary sources for zinc in the American diet. Beef, pound for pound, is second only to oysters for zinc content. Although all fruits and vegetables contain trace amounts of zinc, vegetarians, and those on a low fat (no red meat) diet, may be at high risk for a zinc deficiency. Oysters have had a reputation as an aphrodisiac for hundreds of years. The reason is probably due to their zinc content, and zinc's capacity for boosting testosterone. Oysters contain more zinc than any other food, therefore boosting testosterone more than any other food. By comparison, 3 oz of beef contain about 9 mg of zinc, while one medium-sized oyster contains over 12 mg of zinc. No other food comes close to oysters for zinc content by volume.
Zinc does not directly produce testosterone, but is a vital component for the body’s ability to produce and regulate all the hormones in our bodies, including testosterone, estrogen, insulin, and adrenalin. Studies suggest that increasing zinc intake can also improve other complaints associated with middle-age, like loss of concentration and short-term memory loss. Some doctors are now prescribing zinc supplements for treating type 2 diabetes and enlarged prostate, or BPH.
The recommended daily allowance of zinc is 11mg for an adult male, easily replaced by moderate amounts of red meat. The problem is that many middle-aged men may have cut back on red meat for weight loss, and to reduce cholesterol. This could cause a problem with low testosterone to become even worse. Secondly, other dietary choices, typical of middle-aged men, could be causing you to lose zinc, and testosterone, faster than you should. Diuretics like coffee, tea, alcohol (especially beer), and blood pressure medications can all accelerate zinc depletion. High carbohydrate foods, like vegetables, grains, and fiber supplements, can also deplete zinc levels. The amount of zinc available for use in the body could be compromised, even with adequate intake. Zinc has to compete with other minerals for absorption. High levels of other minerals like calcium, magnesium, and iron, could limit the amount of zinc absorbed, causing it to pass out of the body unused.
Boosting testosterone requires boosting zinc intake. The best place to get it is through the foods we eat. Oysters are the highest zinc content food. Other good sources include red meat (beef) and seafood, especially lobster, crab, and shellfish. Pork and chicken have half the zinc of beef, but are also good sources. Eating fortified breakfast cereal is a good way to get more zinc, along with other necessary minerals like iron, calcium, and magnesium. Supplements Note: It is always recommended that you consult your doctor before taking any dietary supplement. If you suspect that you have a zinc deficiency, you may need a zinc supplement. The RDA for an adult male is 11 mg, but to correct a deficiency, you should be taking 30 to 60 mg per day. Body builders and trainers normally recommend small doses, spaced throughout the day, rather than one large dose. For best results in boosting testosterone, the recommended dose is 25 mg on an empty stomach before going to bed at night, and smaller doses at each meal to facilitate absorption. High fiber meals and dairy products may interfere with absorption, or cause minerals to pass out of the body too quickly to be properly absorbed. There is a slight risk of zinc toxicity, but because it passes out of the body easily, zinc intake under 80 mg per day should not cause you a problem. Adverse effects of too much zinc normally only occur if you take 150 mg or more per day for a prolonged period of time. Click on a link below for related information.
Learn more about Low Testosterone in middle-aged men Learn more about Enlarged Prostate
|
