Does Zinc Increase Testosterone? The Evidence-Based Guide for Men
Does Zinc Increase Testosterone? The Evidence-Based Guide for Men
Medically Reviewed by Courtney LaSumner Bass, NP | Arsenal Men's Health
Last Updated: December 2025 | Reading Time: 12 minutes
The Zinc-Testosterone Connection: Separating Fact from Fiction
If you've been researching natural ways to support healthy testosterone levels, you've likely encountered zinc on nearly every list. This essential trace mineral has garnered significant attention in the men's health community—and for good reason. But does the science actually support zinc's reputation as a testosterone booster?
The answer, like many things in medicine, is nuanced. A comprehensive 2023 systematic review published in the Journal of Trace Elements in Medicine and Biology analyzed 38 studies (8 clinical and 30 animal studies) and concluded that while zinc deficiency demonstrably reduces testosterone levels, zinc supplementation can effectively improve testosterone concentrations—particularly in men who are zinc-deficient.
At Arsenal Men's Health, we believe in providing Utah men with evidence-based information to make informed decisions about their health. This comprehensive guide examines the peer-reviewed research on zinc and testosterone, helping you understand when zinc supplementation might benefit you—and when it won't.
Understanding Zinc's Critical Role in Male Physiology
Zinc is the second most abundant trace element in the human body, yet unlike other minerals, your body has no dedicated storage system for it. This means you require consistent dietary intake to maintain adequate levels—a fact that has significant implications for men's hormonal health.
Zinc and the Endocrine System
Zinc participates in over 300 enzymatic reactions throughout your body, including many that are essential for hormone production and regulation. According to a landmark 2018 review published in the Journal of Reproduction and Infertility, zinc functions as a "hormone balancer" within the endocrine system, directly influencing the synthesis and secretion of testosterone and other androgenic hormones.
Specifically, zinc is required for:
Leydig cell function: Zinc is essential for the Leydig cells in your testes—the primary producers of testosterone. Research indicates zinc deficiency can impair testosterone synthesis at the cellular level.
5-alpha reductase activity: This enzyme converts testosterone to its more potent form, dihydrotestosterone (DHT). Adequate zinc levels support healthy enzyme function.
Luteinizing hormone (LH) signaling: LH stimulates the testes to produce testosterone. Zinc plays a regulatory role in this hormonal cascade.
Antioxidant protection: Zinc protects Leydig cells and testicular tissue from oxidative stress, which can impair hormone production.
What Does the Clinical Research Actually Show?
The relationship between zinc and testosterone has been studied for decades. Here's what the highest-quality evidence tells us.
The Prasad Study: A Foundational Finding
Perhaps the most frequently cited research on zinc and testosterone comes from a 1996 study by Prasad et al., published in Nutrition. This study examined the relationship between zinc status and testosterone in two populations:
Young men with dietary zinc restriction: After just 20 weeks of zinc-restricted diet, testosterone levels dropped dramatically—from a mean of 39.9 nmol/L to just 10.6 nmol/L (a 73% reduction).
Elderly men with marginal zinc deficiency: When supplemented with zinc for six months, testosterone levels nearly doubled—increasing from 8.3 nmol/L to 16.0 nmol/L.
The researchers concluded that "zinc may play an important role in modulating serum testosterone levels in normal men." The study also found a significant positive correlation between cellular zinc concentrations and serum testosterone levels.
Zinc Supplementation in Athletes
Athletes and active men may be particularly vulnerable to zinc depletion due to losses through sweat. A 2006 study published in Neuro Endocrinology Letters examined elite wrestlers who supplemented with zinc sulfate (3 mg/kg/day) for four weeks. The results were compelling:
Both resting and post-exercise testosterone levels were significantly higher after zinc supplementation compared to baseline. Importantly, the study found that exhaustive exercise normally causes a significant decrease in both thyroid hormones and testosterone—but zinc supplementation prevented this exercise-induced hormonal suppression.
A similar 2011 study in cyclists found that four weeks of zinc supplementation (30 mg/day) resulted in higher free testosterone levels after exhaustive exercise compared to placebo and selenium groups.
The 2023 Systematic Review: Current Scientific Consensus
The most comprehensive analysis to date was published in 2023 in the Journal of Trace Elements in Medicine and Biology. After analyzing 38 studies on zinc and testosterone, the researchers concluded:
"Serum zinc was positively correlated with total testosterone, and moderate supplementation plays an important role in improving androgen [levels]... The effect degree of zinc on serum testosterone may vary depending on basal zinc and testosterone levels, zinc dosage form, elementary zinc dose, and duration."
This review emphasizes a critical point:
zinc's testosterone-boosting effects are most pronounced in individuals who are zinc-deficient. For men with adequate zinc levels, supplementation may not produce significant hormonal changes.
When Zinc Supplementation Doesn't Work
Not all research supports zinc for testosterone optimization. A 2009 study published in the European Journal of Clinical Nutrition examined ZMA (zinc magnesium aspartate) supplementation in healthy, exercising men who already consumed adequate zinc. The findings were notable:
Despite significantly increasing serum zinc levels, ZMA supplementation produced no significant changes in either total or free testosterone. The authors concluded that zinc supplementation "has no significant effects regarding serum testosterone levels... in subjects who consume a zinc-sufficient diet."
Additionally, a large 2020 randomized clinical trial (n=2,370 couples) published in JAMA found that folic acid and zinc supplementation in men undergoing fertility treatment did not improve semen quality parameters compared to placebo.
Beyond Testosterone: Zinc's Impact on Male Fertility
While testosterone often dominates discussions about zinc and male health, the mineral's effects on fertility may be equally significant.
Seminal Plasma Zinc Concentrations
Zinc concentrations in seminal fluid are approximately 30 times higher than in blood—suggesting a critical role in reproductive function. A 2016 meta-analysis published in Scientific Reports analyzed 20 studies (2,600 cases and 867 controls) and found:
Seminal plasma zinc concentrations were significantly lower in infertile men compared to fertile controls
Zinc supplementation significantly increased semen volume, sperm motility, and the percentage of normal sperm morphology
Poor zinc nutrition may be an important risk factor for low sperm quality and idiopathic male infertility
How Zinc Supports Sperm Health
According to a 2018 comprehensive review titled "Zinc is an Essential Element for Male Fertility," published in the Journal of Reproduction and Infertility, zinc supports male reproductive function through multiple mechanisms:
Sperm membrane stabilization: Zinc helps maintain the structural integrity of sperm cell membranes
DNA protection: As an antioxidant, zinc shields sperm chromatin from oxidative damage
Motility enhancement: Adequate zinc supports proper sperm movement patterns
Acrosome reaction: Zinc regulates the capacitation process necessary for fertilization
Recognizing Zinc Deficiency: Signs Every Man Should Know
Zinc deficiency affects an estimated 17% of the global population—approximately 2 billion people worldwide. In the United States, while severe deficiency is uncommon, marginal deficiency is more prevalent than many realize, particularly among older adults.
Common Symptoms of Zinc Deficiency
According to the National Institutes of Health and Harvard Health, symptoms of zinc deficiency may include:
Decreased libido and sexual function
Fatigue and reduced energy levels
Slow wound healing
Frequent infections or weakened immunity
Hair loss or thinning
Skin problems (acne, eczema, dermatitis)
Loss of taste or smell
Poor appetite
Difficulty with cognitive function or concentration
Who Is at Risk for Zinc Deficiency?
Certain populations have an elevated risk for inadequate zinc status:
Vegetarians and vegans: Plant-based diets contain less bioavailable zinc, and phytates in grains can inhibit absorption
Older adults: Absorption efficiency decreases with age; studies show only 42.9% of elderly individuals meet adequate zinc intake
Athletes and those who sweat heavily: Zinc is lost through perspiration during intense physical activity
Individuals with gastrointestinal disorders: Crohn's disease, celiac disease, and IBS can impair zinc absorption
Those with chronic alcohol use: Alcohol interferes with zinc absorption and increases urinary excretion
Post-bariatric surgery patients: Surgical alterations to the digestive tract can reduce mineral absorption
Dietary Sources of Zinc: Building Your Foundation
Before considering supplementation, optimizing dietary zinc intake should be your first priority. The Recommended Dietary Allowance (RDA) for adult men is 11 mg/day, according to the National Institutes of Health.
Top Zinc-Rich Foods
Oysters: 74 mg per 3-ounce serving (673% DV)—the single richest food source
Beef: 7 mg per 3-ounce serving of chuck roast (64% DV)
Crab: 6.5 mg per 3-ounce serving (59% DV)
Pork: 2.9 mg per 3-ounce serving (26% DV)
Chicken (dark meat): 2.4 mg per 3-ounce serving (22% DV)
Pumpkin seeds: 2.2 mg per 1-ounce serving (20% DV)
Cashews: 1.6 mg per 1-ounce serving (15% DV)
Chickpeas: 1.3 mg per half-cup serving (12% DV)
Important bioavailability note: Zinc from animal sources is more readily absorbed than zinc from plant sources. Phytates found in whole grains, legumes, and seeds can bind zinc and reduce its absorption by up to 50%. If you follow a plant-based diet, you may need to consume 50% more zinc than the RDA to compensate.
Zinc Supplementation: Evidence-Based Guidelines
If you and your healthcare provider determine that zinc supplementation may be beneficial, understanding proper dosing and form selection is essential.
Recommended Dosages
According to a 2020 review published in Aging Male, a common recommendation for treating male hypogonadism is 220 mg of zinc sulfate (delivering approximately 50 mg of elemental zinc) twice daily, for one to four months. However, this medicinal dose should only be used under medical supervision.
For general supplementation in those with marginal deficiency, lower doses of 15-30 mg of elemental zinc daily are typically sufficient and safer for long-term use.
The Tolerable Upper Intake Level (UL) is 40 mg/day for adults. Chronic intake above this level can lead to copper deficiency, neurological problems, and immune dysfunction.
Choosing the Right Form
Not all zinc supplements are created equal. Absorption rates vary significantly by form:
Zinc picolinate: Generally considered highly bioavailable
Zinc citrate: Well-absorbed and commonly available
Zinc gluconate: Moderate absorption; often used in lozenges
Zinc sulfate: Commonly used in clinical studies; may cause GI upset
Zinc oxide: Poorly absorbed; generally not recommended for supplementation
Potential Side Effects and Interactions
While zinc is generally safe at recommended doses, potential concerns include:
Gastrointestinal symptoms: Nausea, abdominal pain, and diarrhea, especially on an empty stomach
Copper deficiency: High zinc intake inhibits copper absorption; prolonged high-dose use requires copper monitoring
Drug interactions: Zinc can interfere with antibiotics (fluoroquinolones, tetracyclines), penicillamine, and diuretics
The Bottom Line: Does Zinc Increase Testosterone?
Based on the current body of peer-reviewed evidence, here's what we can confidently conclude:
Zinc is essential for testosterone production. It plays a direct role in Leydig cell function, enzyme activity, and hormonal regulation.
Zinc deficiency reliably lowers testosterone levels. Multiple studies demonstrate significant testosterone reductions when zinc status is inadequate.
Zinc supplementation can restore testosterone in deficient individuals. Men with documented zinc deficiency often see meaningful hormonal improvements with supplementation.
Zinc won't significantly raise testosterone in men with adequate zinc levels. If you're already zinc-replete, supplementation is unlikely to boost your testosterone further.
Testing is valuable. A simple blood test can determine your zinc status and guide evidence-based treatment decisions.
When Zinc Isn't Enough: Comprehensive Testosterone Optimization
While addressing zinc deficiency is an important component of hormonal health, it's crucial to understand that low testosterone (hypogonadism) is a multifactorial condition. Zinc supplementation alone may not be sufficient if:
Your testosterone deficiency is caused by factors unrelated to zinc status
You have primary hypogonadism (testicular dysfunction)
You have secondary hypogonadism (pituitary or hypothalamic issues)
Age-related decline has progressed beyond nutritional intervention
At Arsenal Men's Health, we take a comprehensive approach to testosterone optimization. Our board-certified nurse practitioner, Courtney LaSumner Bass, NP, conducts thorough evaluations including complete hormonal panels, nutritional assessments, and lifestyle analysis to develop personalized treatment plans.
For many Utah men, clinician-prescribed Testosterone Replacement Therapy (TRT) may be the most effective solution for addressing symptomatic low testosterone—restoring energy, libido, muscle mass, and overall quality of life when lifestyle modifications and nutritional optimization are insufficient.
Ready to Optimize Your Testosterone Levels?
Schedule your free consultation with Arsenal Men's Health today. Our discreet, premium telehealth services make it easy for Utah men to access expert men's health care from anywhere in the state.
Call: (385) 666-6292 | Email: info@arsenalmenshealth.com
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Peer-Reviewed References
Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023;76:127124. doi:10.1016/j.jtemb.2022.127124. PMID: 36577241
Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348. doi:10.1016/s0899-9007(96)80058-x. PMID: 8875519
Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81. PMID: 30009140
Allouche-Fitoussi D, Breitbart H. The Role of Zinc in Male Fertility. Int J Mol Sci. 2020;21(20):7796. doi:10.3390/ijms21207796. PMID: 7589359
Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006;27(1-2):247-52. PMID: 16648789
Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23. doi:10.1007/s12011-010-8676-3. PMID: 20352370
Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr. 2009;63(1):65-70. doi:10.1038/sj.ejcn.1602899. PMID: 17882141
Zhao J, Dong X, Hu X, et al. Zinc levels in seminal plasma and their correlation with male infertility: A systematic review and meta-analysis. Sci Rep. 2016;6:22386. doi:10.1038/srep22386. PMID: 26932683
Schisterman EF, Sjaarda LA, Clemons T, et al. Effect of Folic Acid and Zinc Supplementation in Men on Semen Quality and Live Birth Among Couples Undergoing Infertility Treatment: A Randomized Clinical Trial. JAMA. 2020;323(1):35-48. doi:10.1001/jama.2019.18714. PMID: 31910279
Santos HO, Teixeira FJ. Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism. Aging Male. 2020;23(5):669-678. doi:10.1080/13685538.2019.1573220. PMID: 30767598
Colagar AH, Marzony ET, Chaichi MJ. Zinc levels in seminal plasma are associated with sperm quality in fertile and infertile men. Nutr Res. 2009;29(2):82-88. doi:10.1016/j.nutres.2008.11.007. PMID: 19285597
National Institutes of Health Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. Updated December 2025. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any supplementation regimen or treatment program. The information presented reflects current peer-reviewed research but individual results may vary. Treatment decisions should be made by a licensed medical provider based on your specific health circumstances.
About Arsenal Men's Health: Arsenal Men's Health is a premium telehealth men's health clinic serving Utah men. Our board-certified nurse practitioner, Courtney LaSumner Bass, NP, specializes in hormone optimization, sexual health, and comprehensive men's wellness. We offer discreet, convenient care with same-week appointments and direct access to your provider.
