Benefits of Zinc Sexually: Erectile Dysfunction, Libido, Mood

Nutrition plays a crucial role in sexual health. 

Zinc is a trace mineral essential for several cellular processes in the body. 

It plays an important role in immune function, wound healing, and DNA synthesis. 

In addition, zinc also seems to have several sexual benefits.

Here, we will discuss 4 benefits of zinc sexually, food sources, dosage, and potential side effects. 

4 Ways Zinc Can Support Your Sexual Health

Here are some possible ways to help improve sexual health. 

1) Improved Libido and Testosterone

It seems that zinc may have an influence on sexual desire and libido. Some animal studies have shown that zinc may help increase the production and regulation of testosterone, which is a key hormone for sexual desire in both men and women.  

So it seems that keeping adequate levels of zinc may help maintain a healthy sex drive by ensuring proper testosterone levels. 

2) Enhanced Fertility In Males and Females

Zinc plays a crucial role in fertility for both men and women. In men, it is an important component in sperm quality and motility. 

Studies have shown that supplementing with zinc may help with sperm production and lower the risk of detective sperm. 

In women, zinc plays an important role in ovulation and hormonal regulation, which are both vital components of fertility. 

So, ensuring an adequate intake of zinc is important for those looking to conceive. 

3) Better Hormone Regulation 

Besides having a role in testosterone production, zinc is also important to help regulate other hormones that have an influence on sexual function, such as prolactin. 

Prolactin is the hormone that provides the body with sexual gratification during an orgasm. 

By helping regulate prolactin, zinc can help enhance sexual gratification and overall better sexual function. 

4) Prevent and Treat Enlarged Prostate

Finally, zinc may have a role in maintaining good prostate health. Since the prostate gland contains high concentrations of zinc, it seems that it may help prevent and treat inflamed and enlarged prostates. 

Consequently, studies have shown that adequate zinc intake may help reduce the risk of prostate cancer.

Does Zinc Help With Erectile Dysfunction? 

People often talk about the relationship between zinc and erectile dysfunction, but what does the research have to say about it? 

Currently, there are no known studies that have shown that zinc may help prevent erectile dysfunction. 

While it is true that high testosterone levels may help improve sexual health, not all cases of erectile dysfunction are linked to low testosterone levels. 

While zinc supplementation can be an effective therapy for some men to help relieve symptoms of erectile dysfunction, it should not be considered as the sole treatment. 

If you are experiencing this condition, it is advisable to consult with a health professional to determine the most suitable course of action based on your individual needs.

How Long Does It Take For Zinc To Work Sexually?

The time it takes for zinc to impact sexual health depends from person to person. For some people, an increase in zinc can lead to noticeable improvements in sexual health within a few weeks. However, for others, it may take several months. 

Generally speaking, the best approach to experiencing long-term benefits is to adopt a diet rich in zinc and maintain this over time. 

Keep in mind that in order to get those benefits, you need to consistently get a good dose of zinc daily. 

Recommended Dosage of Zinc To Get Sexual Benefits

The recommended dietary allowance (RDA) for zinc varies by age and gender. The RDA for adult men is 11 mg and 8 mg for adult women. 

However, it may seem that higher doses of zinc (40-50 mg) have been associated with improved sexual health in certain studies. But before you start increasing your zinc intake, make sure you consult with a health professional. 

Remember that zinc is important for sexual health, enhanced immune function, wound healing, and other important body functions. 

So, make sure to consider the broader picture of health when determining your ideal zinc intake. 

Zinc Sources To Add To Your Diet

A well-balanced diet is the best way to ensure you get enough zinc. Here are some foods that can boost your zinc intake. 

• Shellfish: oysters, shrimp, and mussels.
• Meat: beef, pork, and lamb. 
• Legumes: chickpeas, lentils, and beans. 
• Seeds: hemp seeds, pumpkin seeds, and sesame seeds. 
• Nuts: pine nuts, cashews, and almonds. 
• Dairy: cheese and milk
• Whole grains: quinoa, rice, and oats
• Eggs
• Dark chocolate

If you struggle to get a consistent dose of zinc through the diet, a zinc supplement may help. 

However, before considering a zinc supplement, it is important to consult with a health professional to determine the best dosage and ensure you are not taking too much (or too little) zinc. 

Some people who are taking a zinc supplement may find it better to have it along with food since it may cause an upset stomach. 

Are There Any Side Effects of Zinc?

Even though zinc is good for health, there are some potential side effects that you need to be aware of. 

Gastrointestinal issues

Taking too much zinc may lead to nausea, vomiting, and stomach cramps. However, these are generally associated with zinc supplements since they are less likely to occur from dietary sources. 

Impaired immune function

Chronic high doses of zinc can lead to a suppressed immune function. This can make you more susceptible to infections and other diseases. So, it’s important to stick to the recommended dosage provided by your health professional. 

Copper deficiency

Zinc competes for absorption with copper. Therefore, taking a large amount of zinc can lead to copper deficiency, which can eventually lead to anemia, bone problems, and potentially neurological problems. 

Conclusion

• Zinc is an essential mineral that has surprising benefits sexually. By understanding its role and ensuring an adequate intake, you can potentially support aspects related to libido and fertility, along with other vital bodily functions.
• It’s important to remember that while zinc can offer significant benefits, it is just one piece of the puzzle when it comes to maintaining a healthy sex life. 
• A balanced diet, regular exercise, and open communication with your partner and healthcare provider are also crucial. 
• Still, for those looking to boost their sexual health, focusing on your zinc intake can be a great starting point due to its sexual benefits.

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