In today’s post, we’ll be taking a look at the best zinc supplement for sperm. The zinc contributes to several important processes, including protein synthesis and DNA synthesis. Zinc is also important for production of insulin, enzymes and hormones that are responsible for normal growth and development of your body. It also helps to maintain a healthy immune system and aids in production of proteins. So, how do i get more zinc in my diet?
Zinc is one of the minerals supplements that boost sperm count. It is important, especially for men, and it helps with the production of sperm, among many other things. You might have heard about all this from your doctor or from various sources on the internet. Does zinc really improve fertility? are there any health benefits of zinc? In this article we’ll answer all these questions and give you a list of foods hihg in zinc.
Best Zinc Supplement For Sperm
We discuss various nutrients and dietary supplements in this article that may or may not be helpful. If you purchase recommended products, services, or treatments, it may benefit CNY Fertility financially. Read more about our financial relationships here. The supplements discussed in this article are not intended to treat, cure, or prevent any disease. If you are pregnant, take any medications, or have been diagnosed with a medical condition, consult with a healthcare provider before taking any dietary supplement.
Research has shown that levels of zinc and sperm quality are highly associated. Low zinc or zinc deficiency can negatively influence several factors that are directly related to male fertility like low testosterone and decreased sperm quality. As such, ensuring appropriate zinc levels can be an important aspect of achieving optimal sperm health and overall male fertility.
Zinc can be found in animal foods like meat or shellfish, and it is also a key ingredient in many male fertility supplements. This article will discuss and cover research on how zinc impacts sperm quality and everything you need to know to get more zinc pumping through your veins!
Fast Facts
- Males are constantly producing sperm. However, sperm take approximately 90 days to develop fully. [2] Therefore, it is ideal if you can make changes targeting sperm health for 3+ months prior to trying to conceive.
- Sperm quality is subject to fluctuations in the testicular environment. The testicular environment is influenced by factors like nutrient levels, heat, toxins, and more.
- Zinc is a mineral with antioxidant properties that play a critical role in sperm development.
- Zinc levels are highly associated with increased sperm volume/count and other sperm parameters. Zinc and other nutrients can help to protect sperm from damaging effects caused by toxins.
- Research indicates zinc supplementation may help to improve sperm parameters and low testosterone levels.
Zinc and Male Fertility
Zinc is a mineral that is essential for the normal functioning of the male reproductive system. Several studies have been conducted to explore the relationship between zinc and male fertility. The results of these studies have shown that zinc levels in the seminal plasma are positively associated with male fertility and that zinc supplementation may significantly increase semen volume, sperm motility, and the percentage of normal sperm morphology.
Zinc Levels in Sperm and the Affect on Fertility
Zinc is normally found in high values in seminal fluid. In fact, studies have shown that zinc is at its highest concentration in human seminal plasma when compared to any other human tissue. The concentration of zinc in sperm also increases as sperm develop.
In one study, researchers tested the seminal plasma in men. Researchers found that seminal zinc levels were positively associated with male fertility. The results of the study indicated that poor zinc nutrition may contribute to low sperm quality.
In 2016, a group of researchers conducted a meta-analysis of 17 studies to explore the relationship between seminal plasma zinc and male fertility. Researchers found zinc concentrations in seminal plasma to be positively associated with male fertility.
Supplementing Zinc and Sperm
It makes obvious that higher zinc levels can improve sperm quality given the critical function zinc plays in sperm formation. As previously indicated, zinc can be obtained by eating different foods, but the best approach to significantly enhance zinc levels is by taking a zinc supplement. Multiple sperm parameters have been demonstrated to directly respond to zinc supplementation.
Researchers came to the conclusion that zinc supplementation significantly enhanced sperm volume, sperm motility, and percentage of normal sperm morphology based on the findings of the meta-analysis of zinc and male fertility studies mentioned above.
Several other studies have shown that zinc supplementation may also improve sperm motility, specifically in subfertile men with idiopathic asthenozoospermia and/or oligozoospermia.
Zinc for Smokers
As you may know, smoking has been shown to decrease male fertility significantly. Research has shown that supplementing zinc may actually help to combat the damage caused by smoking on sperm quality. In one study, men who smoked but had appropriate zinc levels didn’t see the same negative effects on their sperm quality compared to men who smoked with low zinc.
Smoking increases the amount of harmful reactive oxygen species (ROS) in the body. ROS can cause oxidative stress which leads to reduced sperm quality. Researchers believe that zinc’s antioxidant properties help to reduce ROS which protects the sperm from damage. Zinc plays several vital roles throughout spermatogenesis (development of sperm), so it is no surprise that higher zinc levels are associated with better quality sperm.
Although zinc may lessen the harm caused by smoking, we still advise quitting if you’re trying to get pregnant. Additionally, if you currently smoke, you might think about taking a zinc supplement while quitting!
Zinc for Low Testosterone and Heavy Exercisers
Research has shown that zinc may play a vital role in influencing male testosterone levels. Zinc supplementation has been shown to increase testosterone levels and sperm count for men with low zinc.
Overtraining is a common factor in low testosterone. Low testosterone levels are more likely to affect men who engage in excessive high-intensity exercise. [14]
Research has shown that supplementing zinc can significantly improve the testosterone levels of men who participate in exhaustive exercise.
How Do I Get More Zinc In My iet
High levels of zinc are found in food like shellfish and beef, but it can be difficult to ensure appropriate zinc levels if you aren’t eating those foods regularly. Many men, especially vegetarians, do not obtain adequate amounts of zinc through their diet alone. In fact, 17.3% of the global population suffers from zinc deficiency.
In lieu of a high zinc diet, zinc supplements can help to increase zinc levels and ensure your sperm are getting the support they need to develop properly.
Foods High in Zinc
For more information on foods high in zinc, see the chart below. The recommended daily value for zinc is 11mg, according to the National Institutes of Health.
| Food | Zinc Per 100g (% of DV) |
|---|---|
| Oysters | 61mg (555%) |
| Beef (Chuck Steak) | 11mg (100%) |
| Hemp Seeds | 10mg (90%) |
| Chicken Leg | 2mg (20%) |
| Lean Pork Chops | 2mg (20%) |
| Low Fat Yogurt | 1mg (10%) |
| Shiitake Mushrooms | 1mg (10%) |
Supplements
As you can see, there is a quick and sharp decline in zinc-containing foods after beef. Many other vitamins and nutrients that are known to support male fertility are also difficult to ensure appropriate levels of through diet alone. For this reason, taking fertility supplements is a good way to fill gaps in your diet and ensure you are getting all the zinc and other nutrients you need to ensure optimal sperm health.
You could take a zinc-only supplement, but we advise using a complete male preconception supplement like Molecular Fertility’s Male Preconception+. Preconception+ in males. Male Preconception + is created with numerous vitamins and nutrients that enhance sperm health, including 25 mg of zinc (227% of the daily required dose).
Molecular Fertility supplements were created by our team of experts at CNY Fertility specifically to promote fertility health.
Other Helpful Tips
Taking zinc supplements isn’t the only way to try and improve your fertility. Check out some of the recommendations below from our full guide on increasing sperm count, motility, morphology, and overall male fertility!
Cool It Down
The best course of action while trying to increase your fertility is to stay away from hot tubs, saunas, and other hot environments that can boost the temperature of the testicles. Naturally, the temperature of the testicles is lower than that of the rest of the body. The sperm can grow best in this low-temperature environment.
Multiple studies have shown that heat exposure from hot tubs and saunas can negatively impact male fertility.
Stop Smoking
Fertility and smoking don’t mix. Smoking is known to have a detrimental effect on the density, motility, and, oddly enough, zinc content of sperm, among other factors that affect male fertility.
Limit Alcohol and Marijuana Use
It is advised to restrict both alcohol and marijuana use when attempting to conceive.
Numerous studies have demonstrated that alcohol can impair sperm quality and harm men’s overall sexual health. The good news is that studies also demonstrates that quitting drinking can significantly enhance a variety of semen characteristics.
Research regarding marijuana’s impact on fertility is more limited, but still shows potential negative effects. There is research available that indicates marijuana may decrease sperm count, concentration, morphology, and motility.
Vitamin D, Get Some Sun
Vitamin D is an essential nutrient for support men’s overall health, especially their fertility. Unfortunately, studies have shown that around 40% of adults in the U.S. suffer from vitamin D deficiency, which can negatively impact male fertility. [28] Obtaining appropriate levels of vitamin D through sunshine alone can be difficult, especially during the winter months.
As such, fertility specialists recommend taking vitamin D as part of a fertility supplement like Male Preconception+ or as a stand-alone supplement.
Other Vitamins to Increase Sperm Quality and Volume
Zinc is just one of many vitamins and nutrients that research has shown may increase sperm count, motility, and overall male fertility. Nutrients like Co-Q10, folate, Vitamins A, E, and C, and acetyl-l carnitine have also been shown to positively impact fertility and can be found in male fertility supplements.
When evaluating different male fertility supplements, look for products containing lots of different supportive ingredients. When different nutrients are taken in combination, it can maximize their beneficial effects leading to further increased male fertility.
Supplements That Boost Sperm Count
March 20, 2002 — Men who have trouble conceiving may get a boost from nutritional supplements that increase sperm count. A new study found a combination of folic acid and zinc supplements increased sperm count by 74% in men with fertility problems.
Though researchers think the results may open up new paths for male fertility research and treatments, it is yet unclear whether those greater sperm counts would translate into improved conception rates.
The Dutch study, published in the March issue of Fertility and Sterility, looked at the effects of the supplements in men with low sperm counts whose female partner had not conceived after one year of regular, unprotected intercourse. Healthy men with no history of fertility problems also took the supplements to see what effect they would have. Folic acid and zinc supplements were studied because both elements are essential to the formation of DNA and creation of sperm.
According to research, males with fertility issues who took 66 mg of zinc sulfate and 5 mg of folic acid daily for 26 weeks saw a 74% rise in their overall number of normal sperm and a slight (4% increase) in their number of defective sperm. The sperm counts of the healthy guys did not significantly rise. According to the study’s author, this is most likely because these men’s sperm counts varied more than those of men who were infertile did.
When either zinc or folic acid was taken alone, there was no significant effect on sperm production.
Researchers say more study is needed to understand how these two micronutrients work together to affect male fertility before widespread use of the supplements can be recommended as a fertility treatment.
Health Benefits of Zinc
1. Immune function
Zinc is required by the body for the immune system to function correctly. Low zinc levels can make illnesses like pneumonia more likely.
2. Treating diarrhea
For newborns with diarrhea, the World Health Organization (WHO) suggests zinc supplementation.
There is evidence that it can shorten diarrheal episodes, particularly in people who do not eat a healthy diet.
3. Wound healing
Skin health is maintained in part by zinc.
Low zinc levels are common in those who have chronic wounds or ulcers. People with chronic wounds may benefit from taking zinc supplements, according to healthcare professionals.
According to 2018 research, zinc is essential for every stage of wound healing, from skin restoration to infection prevention. The authors urge greater research to determine the precise mechanism through which zinc heals wounds. They assert that new treatments for wounds that are challenging to heal may result from this.
4. Chronic disease
Antioxidant qualities describe zinc. As a result, it may aid in lowering oxidative stress. Oxidative stress and chronic conditions including high blood pressure, diabetes, and other features of the metabolic syndrome are thought to be related, according to scientists.
According to 2018 research, zinc may aid in the prevention of metabolic syndrome. They advise additional research to determine how zinc impacts health and to determine whether supplementation can be helpful as a kind of treatment.
5. Age-related macular degeneration
According to the National Institutes of Health, zinc protects retinal cell damage and may slow the onset of age-related macular degeneration and visual loss (NIH). It is unlikely to stop the degeneration, though.
Researchers from the year 2020 have discovered that a zinc shortage may contribute to the onset of this deterioration. They urge more research and speculate that zinc might help develop fresh therapeutic modalities.
Overall, some research point to the possibility that supplements may be beneficial, although the data is inconclusive.
6. Sexual health
Males with low zinc levels may experience delayed sexual maturation, infertility concerns, and other problems related to sexual health.
According to the authors of a 2018 study, zinc is necessary for male sexual health. The functions of zinc as an antioxidant and hormone regulator may be the cause of this.
While having little zinc can have negative effects, having too much zinc can cause toxicity, which can be damaging to sperm.
A doctor should be consulted by anyone thinking about taking zinc supplements to enhance their sexual health.
There is some evidence that zinc, which aids in wound healing, may help treat some skin conditions.
According to research, zinc may be used to treat:
- acne vulgaris
- hidradenitis suppurativa
- atopic dermatitis
- diaper dermatitis
8. Osteoporosis
According to study from 2020, zinc is crucial for bone health and development and may help prevent osteoporosis.
Further investigation is required because it’s still not apparent whether taking a zinc supplement can either prevent or treat this problem.
9. Neurological symptoms
According to a tiny study published in 2020, neurological symptoms and low zinc levels may be related.
Researchers examined 63 individuals with peripheral neuropathy, tingling, and headaches who also had deficits in zinc and other micronutrients.
The individuals reported improvements in their neurological symptoms following therapy for these impairments. The researchers do admit the need for additional study, though.
10. The common cold
Zinc lozenges may help decrease the duration of the common cold, according to a 2011 analysis of research, but only when taken daily in dosages greater than 75 milligrams (mg).
Studies examining the use of zinc for colds have generally been of low quality. There is no trustworthy proof that consuming zinc helps prevent colds.
The NIH also warns that zinc may impair scent perception. Before using zinc-containing nasal sprays or gels, see a physician as the damage may be long-lasting or irreversible.
The Bottom Line About Zinc for Men
Zinc is one of many essential nutrients and minerals for male fertility. Ensuring appropriate levels can be difficult to obtain through diet alone. Supplementing zinc has been shown to have multiple positive effects on sperm and overall male fertility. On the contrary, zinc deficiency is highly associated with reduced male fertility and decreased sperm quality.
You can increase your overall fertility in a variety of ways, one of which is by taking a supplement that contains zinc.