Low-T men have something in common, and not just tiny muscles and low sex drives. Many have a common nutritional deficiency. Here's how to fix it.
American men have a testosterone problem. And no, this has nothing to do with so-called "toxic masculinity." It's the other way around. Studies estimate 20 to 40% of U.S. men over 45 have low testosterone (hypogonadism), and 6 to 12% of men under 40 are affected. That's 15 to 20 million guys with low T.
American men also have a zinc problem. Around 14 million U.S. men aren't getting enough according to studies. The two deficiencies are more related than we once thought. The new study below, a systematic review, is eye-opening.
The Study
We've always suspected that zinc influenced testosterone, but no one had comprehensively gathered and evaluated the evidence.
This review is the first to systematically compile both human and animal studies, giving us the full picture. It moves the discussion from "zinc might matter" to "zinc supplementation should be considered in deficient men to improve testosterone."
Findings: Zinc's role extends beyond simply boosting testosterone. It's integral to the entire hormonal network. A deficiency doesn't just block the enzymes needed to make testosterone; it also reduces how well the testes respond to key pituitary signals like luteinizing hormone and follicle-stimulating hormone.
Zinc supports Leydig cell function, crucial for testosterone synthesis. Zinc-dependent enzymes (like 5α-reductase) are required for the conversion of testosterone to its active form. A deficiency also impairs androgen receptor activity, oxidative stress balance, and testicular structure, disrupting spermatogenesis.
The authors recommended moderate supplementation to correct deficiencies. And it makes sense to keep your serum zinc topped off to prevent low T caused by nutritional inadequacies.
Of course, zinc deficiency doesn't explain all cases of low T (sometimes it's just aging), but low zinc certainly contributes.
How to Use This Info
The RDA for zinc is about 11 mg per day. That's fine for sedentary men, but lifters and athletes excrete zinc through their sweat.
Also, training accelerates protein turnover, tissue repair, and enzymatic activity, processes that require zinc. Zinc is a cofactor in enzymes that regulate energy metabolism, antioxidant defense, and hormone signaling, which are taxed more during and after exercise. Studies on wrestlers, runners, and military recruits show lower serum zinc after intense training cycles, even when diets were adequate.
The tolerable upper intake level of zinc is 40 mg per day, and that's a more realistic goal for athletes. Unless you eat oysters daily, that's tough to get without supplementation. So, supplement with the arginate form of zinc, 30 mg per day. The rest can come from your diet.
Elitepro Vital Minerals (Buy at Amazon) contains that amount along with other minerals athletes especially need.
What About Women?
In one study, when women low in zinc supplemented, their testosterone levels nearly doubled, leading to more sexual satisfaction. More info HERE.
Reference
- Te, Liger, Junsheng Liu, Jing Ma, and Shusong Wang. "Correlation between Serum Zinc and Testosterone: A Systematic Review." Journal of Trace Elements in Medicine and Biology, vol. 76, Mar. 2023, 127124.