Zinc and testosterone: what is the connection?
Zinc is a mineral the body cannot store in large amounts, so you need to get it regularly. It is involved in hundreds of enzyme processes – including those that govern testosterone production. That is why the zinc–testosterone connection is more than a myth, but it has important nuances.
How are zinc and testosterone connected?
Zinc is needed for the testes to be able to make testosterone and for the hormonal signals from the brain to work. In a deficiency, the chain is disrupted and levels can fall. EFSA's authorised wording is that zinc contributes to the maintenance of normal testosterone levels in the blood.
Does zinc raise testosterone?
Only if you have a deficiency. In studies of men with a low zinc intake, testosterone rose when the deficiency was corrected. In men who already get enough, there is no extra increase – so more zinc does not mean more testosterone.
How much zinc do you need?
The Nordic reference intake (NNR) is around 9–10 mg per day for adult men. Most people reach it through their diet. The upper limit for long-term intake is 25 mg per day according to EFSA – high doses over a long period can disrupt copper absorption.
| Food | Zinc (mg per 100 g) |
|---|---|
| Oysters | ~40–70 |
| Beef | ~4–5 |
| Pumpkin seeds | ~7 |
| Lentils | ~3 |
| Cashew nuts | ~5 |
Testorin provides zinc, which contributes to the maintenance of normal testosterone levels in the blood – combined with shilajit and KSM-66 ashwagandha.
See current price »Who is at risk of zinc deficiency?
Deficiency is uncommon in those who eat a varied diet, but some groups run lower.
- Vegans and vegetarians (plant sources are less well absorbed)
- People with gastrointestinal conditions that affect absorption
- Athletes with high sweat losses and a high intake of fast carbohydrates
- Older adults with a low food intake
Zinc is one of several pieces of the puzzle. See the full picture in our guide to increasing testosterone naturally, and read about the signs of low levels in our article on low testosterone: symptoms in men.
Does the form of zinc matter?
Zinc comes in several forms in supplements: citrate, gluconate, picolinate and oxide. The differences in absorption are small for most people – oxide is absorbed somewhat less well, while citrate and gluconate are well soluble. The total amount of elemental zinc and consistency matter more than the exact form. Read the packaging to see how much zinc a dose actually provides.
Zinc's other roles in the body
Testosterone is only one of zinc's jobs. According to EFSA, zinc contributes to, among other things:
- The normal function of the immune system
- Normal fertility and reproduction
- Protecting cells from oxidative stress
- The maintenance of normal skin, hair and nails
That makes an adequate zinc intake relevant even for those who are not thinking about testosterone at all.
Combine zinc wisely
Zinc competes with copper and iron for absorption. If you take a zinc supplement over a long period at a high dose, copper deficiency can develop. So stay below the upper limit and take the supplement with food if it causes stomach upset. With medication or chronic illnesses – check with a doctor or pharmacist.
If you want to compare ready-made products, we have a review of the best testosterone supplements, and more products in men's health.
Frequently asked questions
Can I take zinc every day?
Yes, as long as you stay below the upper limit of 25 mg per day for long-term intake. A typical supplement is often 10–15 mg, which is reasonable. High doses over a long period can disrupt copper absorption, so more is not better here.
What time of day should you take zinc?
The timing matters less than the consistency. Many people take zinc with a meal to avoid nausea, which is common on an empty stomach. Avoid taking it at the same time as large doses of calcium or iron, since they can reduce absorption somewhat.
Does zinc raise testosterone in people who train hard?
Only if the training has led to a zinc deficiency, for example through heavy sweating and a low intake. Then replenishing it can help bring levels back to normal. If the athlete already has a good intake, extra zinc gives no performance or hormone benefit.
Can zinc replace other measures?
No. Zinc covers only one of many factors behind testosterone. Sleep, strength training, a healthy weight and low chronic stress matter at least as much. See zinc as part of the whole, not a shortcut.