Zinc For Male Fertility
Zinc is an essential trace mineral that plays a critical role in male fertility and hormonal health. Like all nutrients, it is found in semen in trace amounts and is important for the proper formation and protection of sperm. Studies have shown that zinc levels in seminal plasma are correlated with sperm count and normal morphology in male test subjects. Fertile men generally have higher levels of zinc in seminal plasma compared to infertile men, and smokers tend to have a lower zinc status.
Oysters are hands down the #1 dietary source for zinc!
Zinc is crucial for sperm capacitation, which is the process that allows a sperm to fertilize an oocyte. Zinc supplementation has been shown to benefit those who are trying to conceive naturally as well as those who are undergoing assisted reproductive technology (ART).
While zinc is found abundantly in many foods such as oysters, crab, organ meats, muscle meats, eggs, soy beans, pine nuts, cashews, yogurt, sunflower seeds, pumpkin seeds, pecans, Brazil nuts, and chickpeas, the absorption of zinc may be hindered by issues in the digestive tract. Moreover, plant sources of zinc are less bioavailable than animal proteins and eggs due to the phytate activity of plant foods. So it is always good practice to make sure sure your digestive health is optimized.
In some cases, supplemental zinc may be necessary to address suboptimal levels. Zinc picolinate is the preferred supplemental source of zinc for ease of absorption, with a daily dose of 25-50 mg recommended depending on the each person’s needs. If using high doses of zinc picolinate long-term, it is important to supplement with copper to prevent a copper deficiency. Zinc should always be taken with food to avoid nausea on an empty stomach.
It is wise for couples who are considering conceiving a child to be mindful of their zinc intake and consider testing for suboptimal levels. Adequate dietary or supplemental intake of zinc is necessary to ensure a constant supply to growing sperm cells and improve male fertility and hormonal health.
If you have more questions on zinc supplementation or any other male fertility support concerns, feel free to reach out to Dr. Shamus to set up an appointment.
