Zinc Increases Testosterone Same?
In recent decades, there has been a considerable increase in people's interest in gaining good form, especially in matters related to the processes of reducing body fat and also in the development of muscle mass. Because of this, researchers' interest in better understanding of hormone production and its mechanisms within metabolism has grown considerably.
Different studies seek to identify the relationship between nutrients and the production of hormones, and among them, some studies are aimed at verifying that zinc increases testosterone.
It is known that all nutrients are essential for the proper functioning of metabolism, but some minerals stand out because they act directly in the production of testosterone, as is the case of zinc.
Let's get to know this mineral better, know the reasons why zinc increases testosterone, how important it is in the body and how it can affect the production of this hormone.
What is testosterone?
Testosterone, which is one of the major hormones involved in muscle development, is the subject of many studies and its natural production in the human body is related to several genetic factors, but it is also linked to many external factors, being greatly affected by healthy habits such as regular practice of physical activities and also the adequate intake of nutrients through diet and supplementation.
Testosterone is a naturally occurring hormone produced by the body, both in women (in the ovaries and in the adrenal glands) and in men (in the testicles), and is essential in many metabolic processes. This hormone is present in greater quantity in the male body, but is also of great importance for the feminine health.
Natural testosterone levels increase into adulthood and then decline as part of the body's aging process. These hormonal levels can also be affected by different factors, and may suffer changes due to inflammatory diseases, obesity, stress, some genetic disorders, lack of rest, physical damage to the reproductive organs, some diseases such as HIV and diabetes, the abusive use of certain medications, among many others.
- See more: How to increase testosterone naturally.
How important is testosterone in the body?
Testosterone is very important for the proper development of the male reproductive system, such as the testicles and the prostate, as well as directly aiding the development of muscle mass and bones. This hormone is also responsible for increased sexual desire in both men and women, and by increased fertility.
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Among the many benefits of testosterone are the improvement in physical fitness, as it has an influence on the increase in lean mass and also on reducing body fat levels, reducing stress as it decreases levels of the hormone cortisol, improves mood, combats fatigue, increases libido, strengthens the immune system, promotes healthy bone mass, and increases levels of mental strength and concentration, and is a great aid to physical activity practitioners and athletes.
What are the problems caused by deficiency or excess testosterone?
Testosterone deficiency in the body, in turn, can also cause many problems, such as increased body fat, fertility problems, loss of strength, reduced muscle mass, increased tiredness and indisposition, increased bone loss, erectile dysfunction, hypogonadism, mood swings and even depression problems, increased risk of cardiovascular disease and increased risk of osteoporosis, among others.
Both deficiency and excess testosterone can cause serious health damage. The indiscriminate use of anabolic substances, for example, can lead to symptoms of baldness, liquid retention, cause diseases such as gynecomastia, which is the increase of the mammary glands, among others, because excess testosterone is transformed into estrogen in the body.
- See too: Side effects of using testosterone for gaining muscle mass.
In this way, maintaining the proper levels of the testosterone hormone is critical to maintaining the health of both women and men. As zinc increases testosterone, as well as other minerals, among many habits, having a balanced and complete nutrition in nutrients can aid in hormonal control.
Testosterone levels in the body can also increase with regular exercise, especially with high intensity exercises and strength training.They can also be influenced by reducing alcohol consumption, increasing consumption of healthy fats (among them omega 3), reducing sugar consumption, as well as improving sleep quality, aiding in hormone production.
What is zinc and what are its functions in the human body?
Zinc is a very important mineral, being widely found throughout the human body. According to the Food and Drug Administration (FDA) in the United States, the daily intake recommendation (RDI) of zinc is 11 mg per day for adults, considering a 2000 Kcal per day diet.
Zinc is part of the production of different proteins and participates as an enzymatic cofactor in more than 300 chemical reactions involving both the synthesis and the degradation of many nutrients, including carbohydrates, proteins, lipids and nucleic acids.
It assists in the functioning of the immune system, in the processes of cicatrization and cell division, participates in different processes of the reproductive system, including the proper functioning of the spermatozoa and their total count.
- See more: Benefits of Zinc - For what it serves and sources.
Does zinc increase testosterone even?
Several studies have demonstrated a direct relationship between zinc consumption and increased testosterone. Among them, in a survey of a group of 37 men who had low levels of testosterone in the body, mineral consumption significantly increased levels of this hormone after 6 weeks, showing that zinc actually increases testosterone naturally in the body.
Another study of 40 men between the ages of 20 and 80 who underwent a zinc-deficient diet for 20 weeks showed that low levels of this mineral in the body can significantly affect free testosterone levels and that the use of supplements of zinc may increase testosterone levels in people with deficiency of this mineral.
Zinc plays a key role in achieving the results of people seeking muscle mass gain and who want to improve their performance in physical activities, as it participates in the process of three of the most important anabolic hormones, the first being testosterone, also promotes increased production of growth hormone (GH) and insulin (IFG-1), which influence protein synthesis and the development of lean mass.
In addition, zinc helps to inhibit the enzyme aromatase, which is responsible for the conversion of testosterone to estrogen (the female hormone), thus avoiding the reduction of free testosterone levels in the body. When there is not enough zinc in the body, the levels of this enzyme increase and this causes increased body fat, reduced muscle mass, decreased energy levels and disposition, and disrupt physical and sexual performance.
What are the problems related to zinc deficiency?
Zinc deficiency can cause many types of problems, including hair loss, fatigue, scarring, acne, hypogonadism, behavioral disorders, skin and eye injuries, immune system problems, growth retardation, sperm, infertility problems, loss of taste, diarrhea, and also related to the increased risk of some types of cancer, among others.
Remember that when you experience any of these symptoms, you should immediately seek the guidance of a health professional and should not use any medication or supplement without the proper follow-up of a doctor.
What foods contain zinc and how do they supplement?
The main sources of zinc in the diet are beef, chicken, pork, fish, seafood, mainly oysters, cheeses, milk, yogurts, eggs, liver, different types of beans, peas, nuts , nuts, oats, in addition to whole grain cereals and vegetables such as cabbage.
Many nutrients can be properly ingested through food, but many of them may not be fully utilized by the body. Zinc, for example, may have its bioavailability affected by the process of intestinal absorption or blood circulation. Zinc supplementation is one of the tips for anyone who wants to insert this mineral in food and there are several types of products available in the market.
It is worth remembering that the use of the mineral as a supplement must always be performed with the follow-up and guidance of a health professional, as its excess may be harmful to the organism.
A study carried out with a group of adult men submitted to a consumption of more than 40 mg of zinc per day showed the appearance of symptoms by the excess of this mineral in the organism, among them problems in the immune response, headache, dizziness, vomiting, lethargias , diarrhea, abdominal cramps, anemia and also the reduction of copper concentrations in the plasma, which can cause the deficiency of this other mineral in the body.
There are many brands of zinc supplements on the market and are widely found in capsules in the form of picolinate, amino acid chelates, ascorbate, citrate or gluconate, and have good absorption rates in the body.
One of the best known supplements on the market is ZMA, which includes zinc in addition to vitamin B6 and magnesium, which are fundamental in the process of zinc absorption in the body and also participate in the process of converting free cholesterol into testosterone , further increasing the levels of this hormone.
- Brilla, L. R., & Conte, V. (2000). Effects of a novel zinc-magnesium formulation on hormones and strength.Journal of Exercise Physiology, 3(4), 26-36.
- Hafiez, A. A., El-Kirdassy, Z. H. M., Mansour, M. M. S., Sharada, H. M., & El-Zayat, E. M. I. (2006). Role of zinc in regulating the testicular function.Molecular Nutrition and Food Research, 33(10), 935-940.
- Koehler, K., Parr, M. K., Geyer, H., Mester, J., & Schanzer, W. (2009). Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement.European Journal of Clinical Nutrition,(63), 65-70.
- Male hypogonadism. (2016, September 29).
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- Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. - NIH
- Zinc status and serum testosterone levels of healthy adults. - NIH