How much zinc should a man get
Move over, vitamin C. Zinc may be the new cold fighter in town. Many studies have shown that taking a zinc supplement may help shorten the duration of the common cold , but it also plays a big part in promoting proper growth. Zinc is considered a trace mineral, which means your body needs only a small amount of it to work properly. Zinc heals wounds and keeps your immune system humming and ready to take on threatening bacteria and viruses.
SEE VIDEO BY TOPIC: 7 Health Benefits Of Zinc For Men: Science Explained, What I've LearnedContent:
Connecting Testosterone and Zinc
Cerevisiae, or zinc-enriched yeast. Best known for keeping the common cold at bay, zinc has many roles in the body. The primary role of zinc is to help with cell growth and development, and this essential mineral is key for optimal wellness.
Zinc also plays a role in immune defense , hormone regulation, neurological function, wound healing, and inflammation. Research shows that zinc supplementation may also reduce incidence of infections and inflammation, particularly in the elderly population. The average adult requires approximately 8 milligrams mg to 11 mg of zinc per day, and it is generally met through food sources like beans, meat, cheese, or seeds.
Interestingly, oysters are the best food source of zinc. Here, our top picks for zinc supplements. Worried about the new coronavirus? Thorne Research takes the top pick for zinc supplements, as the reputable brand offers capsules containing 15 mg of zinc picolinate, a highly absorbable form of zinc.
Research shows that zinc picolinate is better absorbed than zinc citrate or zinc gluconate. Thorne is a trusted brand with a commitment to high-quality supplements. The company prides itself on offering research-backed ingredients that are highly potent and easily absorbed. Each product is tested four times for quality, safety, and efficacy. For nearly 50 years, Nature's Bounty has been producing supplements that are both high-quality and wallet-friendly.
Their zinc caplets are no exception. Each caplet contains 50 mg of zinc gluconate, a well-absorbed form of zinc. Nature's Bounty Zinc contains only the purest ingredients, guaranteeing quality and ensuring that the products are laboratory tested.
The non-GMO caplets are free of any artificial ingredients including color, flavor, and sweeteners. The supplement is allergy-friendly as it contains no milk, soy, gluten, wheat, yeast, or fish. Each vegetarian caplet is also free of sugar, starch, and sodium. Following a vegan diet can be beneficial for your health and reduce carbon emissions from factory farming, but it can be tricky to get enough zinc in your diet if you completely eliminate animal products.
Many supplements use gelatin capsules, which makes a vegan zinc supplement hard to come by. Additionally, many plant sources of zinc contain phytates and other inhibitors of zinc absorption, potentially putting vegetarians and vegans at risk of deficiency. Each capsule provides 30 mg of zinc from brown rice chelate and 60 mg of vitamin C. Research suggests that a combination of vitamin C and zinc may help to reduce symptoms of the common cold quickly and effectively.
Garden of Life uses a raw veggie mineral blend in this supplement, drawing zinc from plant sources like organically-grown vegetables. Known for their hypoallergenic formulas and commitment to quality, Pure Encapsulations consistently creates excellent supplements.
The Zinc Gluconate liquid is no exception. Pure Encapsulations recommends children take 2 full droppers 2 ml daily with a meal, while adults take four full droppers 4 ml each day with food. Always check with your health care provider before starting supplementation for yourself or your children. Zinc gluconate is a salt that dissolves quickly in water. You may not notice it on the label, but zinc gluconate is commonly used in oral rehydration drinks for children like Pedialyte to replenish zinc lost during diarrhea.
The non-GMO liquid tastes great due to the apple juice concentrate, cranberry juice concentrate, and purified stevia leaf extract that is used to sweeten it.
The allergy-friendly formula is free from wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial sweeteners, colors, and additional unnecessary excipients. The delicious Zand HerbaLozenges combine 5 mg of zinc gluconate with a proprietary herbal blend containing elderberry extract to create an effective, sweet zinc lozenge.
The product is sweetened with brown rice syrup, which contributes 1 gram sugar, 4 grams carbohydrates and 15 calories per lozenge. The non-GMO lozenges are free of gluten, as well as added dyes and colors. While the brand does not specify exactly how much elderberry extract is in the proprietary herbal blend, the antioxidant-rich elderberry fruit has been shown to reduce upper respiratory symptoms.
Zand recommends allowing 1 lozenge to completely dissolve in your mouth every 1—2 hours as needed, without exceeding a total of 6 lozenges per day. If you're looking for a quality, gluten-free zinc supplement made from whole food ingredients, MegaFood is the brand to choose. MegaFood has been making supplements using fresh, local foods from trusted farmers since , and consistently delivers wholesome products.
The Certified Gluten-Free product provides solace for people with celiac disease who may worry that their supplement contains an unknown source of gluten or is cross-contaminated. Each once-daily tablet provides The tablet also provides a blend of various vegetables including spinach, brown rice, parsley, carrot, broccoli, and beetroot.
They're gentle on the stomach and can be taken anytime throughout the day, with or without food. Made with organic vegetables and herbs, New Chapter's Zinc Food Complex is the top pick among organic, plant-based zinc supplements. Along with being Certified Organic, the supplement is also Non-GMO Project Verified, so you know you're getting a superior quality product with highly pure ingredients.
New Chapter includes various complementary ingredients such as elderberry, peppermint, ginger, and turmeric to support immune function and boost digestion.
The probiotic-cultured zinc can easily be taken on an empty stomach, and even contains various probiotic and digestive enzymes for optimal digestion. As a dietitian, I am careful to recommend supplements. I spent time reviewing the most current clinical research on zinc supplementation and optimal forms, looking at multiple products and brands, and consulting with trusted peers in dietetics.
Similar to all supplements, I recommend speaking with your physician before using a zinc supplement. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.
Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev. National Institutes of Health. Strengthening Knowledge and Understanding of Dietary Supplements. Fact sheet for consumers. Updated December 10, Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. A combination of high-dose vitamin C plus zinc for the common cold.
J Int Med Res. Black elderberry Sambucus nigra supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. More in Holistic Health. Our editors independently research, test, and recommend the best products; you can learn more about our review process here.
We may receive commissions on purchases made from our chosen links. Our Top Picks. Buy on Thorne. Buy on Amazon Buy on Walmart. Buy on Pureformulas. Buy on Vitaminshoppe. Zinc sulfate is the least expensive form, but it is not as well absorbed as others and may cause stomach upset.
More easily absorbed forms include zinc picolinate, zinc citrate, zinc acetate, and zinc glycinate. Type: Zinc supplements come in capsule, pill, tablet, and liquid form.
Zinc is also available as an intranasal spray; however, there is some controversy about the safety of the spray products. Dosage: Note that the Tolerable Upper Limit for zinc is 40 mg per day.
However, the upper limit does not apply to individuals receiving zinc for medical treatment. There are health risks associated with excessive intake, and you should always speak with a health care professional about the appropriate dosage for your needs.
Side Effects: Note that zinc supplementation may cause stomach upset. Try taking zinc with a meal to avoid any gastrointestinal discomfort. Complementary and Antagonistic Nutrients: Do not take zinc with iron or calcium supplements, as they compete for absorption. Try to space these supplements at least 2 hours apart to reap the full benefits. Note that taking large quantities of zinc may interfere with copper availability, and cause a deficiency over a long period of time.
Always speak with your physician about the appropriate dosage. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Does Magnesium And Zinc Increase Testosterone
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.
Have a question? Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA , the genetic material in all cells.
Can zinc help treat erectile dysfunction?
Cerevisiae, or zinc-enriched yeast. Best known for keeping the common cold at bay, zinc has many roles in the body. The primary role of zinc is to help with cell growth and development, and this essential mineral is key for optimal wellness. Zinc also plays a role in immune defense , hormone regulation, neurological function, wound healing, and inflammation. Research shows that zinc supplementation may also reduce incidence of infections and inflammation, particularly in the elderly population. The average adult requires approximately 8 milligrams mg to 11 mg of zinc per day, and it is generally met through food sources like beans, meat, cheese, or seeds. Interestingly, oysters are the best food source of zinc.
What are the health benefits of zinc?
Erectile dysfunction ED is one of the most common sexual problems that men deal with. There are a host of different causes of ED that range from nutrient deficiencies to clinical depression. That said, erectile dysfunction has been found in recent years to be a symptom of zinc deficiency. Low levels of zinc can be the cause for a variety of health-related problems. Zinc is a key mineral that cells use to metabolize nutrients.
As the primary male hormone, testosterone plays a huge role in the overall health of men, as well as a smaller role in the health of women. Higher testosterone levels in men are associated with a number of health benefits, including:. As you might guess from the title of this article, zinc and magnesium are commonly believed to raise testosterone levels.
How zinc can boost testosterone in men
How does supplementing with zinc influence the level of testosterone in your body? If you're low on zinc and low in testosterone, taking a zinc supplement or eating foods high in zinc could increase your testosterone levels. If you're not deficient in zinc, taking more of it may not increase testosterone levels.
Too much of this mineral is not good, nor is too little. The Office of Dietary Supplements recommends levels of daily intake by gender and by age. The recommended dietary allowance for zinc for a male increases as he ages. From ages 9 to 13, a boy needs 8 milligrams of zinc each day. Some people may need more zinc, according to the Office of Dietary Supplements. Some people may not get enough zinc in their diets.
The Link Between Zinc and Erectile Dysfunction
Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Zinc that's used topically is known as zinc oxide. Zinc oxide cream, ointment or paste is applied to the skin to prevent conditions such as diaper rash and sunburn.
Zinc is a trace mineral that plays a vital role in many aspects of human health. These processes include growth, immunity, and reproduction. It helps the body produce and regulate many hormones including testosterone.
4 reasons why men need more zinc in their diets
Most men can meet their recommended dietary allowance, or RDA, for zinc by eating a well-balanced diet. Consuming too much zinc can cause some unpleasant side effects for men. However, larger doses of zinc from supplements may provide some benefits for men with certain medical conditions, but only under medical supervision. The RDA for men is 11 milligrams of zinc each day, and most men meet this requirement without using zinc supplements.
If you buy something through a link on this page, we may earn a small commission. How this works. Zinc is a trace element that is necessary for a healthy immune system.
Zinc is a fantastic supplement for everyone, but a few of its functions may be of particular interest to men! Did you know it can help to balance testosterone levels and support a healthy prostate? Jen Tan. Zinc has a number of vital functions, from supporting the immune system and promoting wound healing, to supporting healthy bones, skin and vision.
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