Zinc Benefits for Men

Zinc Benefits for Men: Essential Nutrient for Optimal Health
Zinc is an important micro- nutrient, which takes an active participation in many biochemical processes in the human body. In the case of male people, zinc plays a major role in testosterone production and functions in immune and reproductive systems. Unfortunately, despite its significance, the zinc deficiency is quite widespread, with approximately one third of the world population deficient in this element. In this article we will review the following aspects of zinc as a nutrient – health benefits of zinc for men; food sources of zinc; RDA for zinc and the effects of zinc deficiency.

The Importance of Zinc
Some of the biochemical functions of zinc include participation in more than 300 enzymatic reactions in the body. Some of the key functions of zinc include:

– Supporting Immune Function: That is why it is necessary to mention that zinc plays an important role in the functioning of the immune system. This process plays a vital role in the creation as well as stimulation of T-lymphocytes, which are very essential in immunological reaction.
– Aiding in Protein Synthesis: Zinc is vital in the synthesis of proteins and DNA, for instance, because any of the above will hamper cell division and repair.

– Promoting Wound Healing: Copper plays a role in cardiovascular health and prostate cancer while Zinc is used in the body when healing tissues or open wounds. It assists in the preservation of the skin and mucous membranes’ health.
– Supporting Growth and Development: This trace element is important in human body growth, especially, in children, adolescents, and pregnant women.
– Regulating Hormones: It plays a great role in the biosynthesis and functioning of hormones, and one of such is the testosterone, for the male.

Zinc and Testosterone
It is the hormone which is vital to the development of male reproductive tissues, bones, and muscles, as well as, the sustenance of secondary sexual characteristics. This is because Zinc is one of the minerals that had an impact on testosterone production and also has an impact on its regulation.

Boosting Testosterone Levels
There are various publications that investigate the role of zinc and its effect on testosterone and most of them point out to the fact that indeed zinc can improve testosterone levels in man with the known lack of zinc in their system. For instance, a cross-sectional study that appeared in the *Nutrition* journal revealed that zinc enhanced testosterone levels in the zinc deficient elderly male population. The second research carried out in *Journal of Exercise Physiology* proved that zinc enhances testosterone production in athletically active with high-training-volume individuals.

Preventing Hypogonadism
Hypogonadism is a condition in which the testosterone levels are low, and this is associated with several health complications which include; low sexual desire, low ability to achieve erections, loss of muscle mass and low energy among others. Prolonged zinc deficiency is one of the causes of hypogonadism as stated above. Incorporating enough zinc in the diet may assist in combating or decreasing the effects of hypogonadism due to the positive impact it has on testosterone levels.

Zinc and Immune Function
Because of its importance in the immune system, zinc will always be relevant for use in the body. With reference to specific white cells, it facilitates growth and maturation of T-lymphocytes, B-lymphocytes, macrophages as well as natural killer cells.

Enhancing Immune Response
They pointed out that zinc deficiency is a prime cause of a poor immune system because zinc is critical in its functioning. Since zinc plays a role in the functioning of cells involved in defense it has been observed that people who lack adequate amounts of zinc have a heightened ability to contract diseases. Some studies have demonstrated that there is a positive correlation between the intake of zinc and immune stimulation, consequently, decreasing the duration and frequency of common ailments like the flu. Another research synthesis done in *The Cochrane Database of Systematic Reviews* affirmed that zinc supplement relieves cold symptoms and reduces their duration and intensity.

Anti-inflammatory Properties
Finally, Zinc is also an anti-inflammatory agent, meaning that it will assist the body in diminishing chronic inflammation. Inflammation as a disease factor is connected with numerous diseases affecting the heart, diabetes, as well as cancer. Thus, zinc as an active participant of metabolism is capable of modulating immune response and decreasing the inflammatory processes leading to the increased well-being of an organism.

Zinc and Reproductive Health
This mineral is most importantly linked to male fertility and sexual functions and practices.

Sperm Production and Quality
Zinc is important in the process of spermatogenesis, that is the process of formation of sperms. It plays a role in spermatogenesis as well as spermiogenesis and is a structural part of the sperm head, midpiece and tail. Sufficient quantity of zinc in human body is very essential in preserving sperm density, motility, and morphology. A study done in the *Fertility and Sterility* posted that zinc enhanced the fertility among sub fertile males.

Prostate Health
Zinc is one of the elements found abundantly in the prostate gland and is crucial for its working. Zinc maintains the balance of the making and ejaculation of prostate fluid which forms part of seminal fluid. It also contains anti-oxidative abilities that prevent the prostate cells from oxidation. Zinc is reportedly, associated with diseases of the prostate gland such as benign prostatic hyperplasia and prostate carcinoma. It is thereby wise to consume sufficient levels of zinc since it is effective for prostate care and to avoid any future complications of the gland.

Erectile Function
This has a subsequent impact on the creation of nitric oxide, which is a molecule that is quite important in the functioning of an erection. Nitric oxide is used to relax blood vessels of the penis to help facilitate easier blood flow to control erections. The flow of blood caused by nitric oxide build up is hindered by Zinc deficiency leading to erectile dysfunction. Thus, zinc plays an important role in the synthesis of nitric oxide, without which there can be no normal erection.

Zinc and Muscle Health
Zinc is involved in many metabolic activities in the body and as far as physical fitness is concerned zinc helps in building muscles properly. It is involved in the buildup of proteins and muscles, repair of body tissues as well as in forming ATP in the body.

Protein synthesis and muscle anabolism or the building up of the muscle tissue.
The second goal relates to protein synthesis, which is the process of the formation of new proteins in the human organism as they are vital for muscle mass development and recovery. Zinc plays a critical aspect in protein synthesis whereby is part of several enzymes that are essential in the process. Adequate zinc required is pertinent in muscle building and rebuilding especially in body trainers.

Reducing Muscle Fatigue
Zinc is involved in the metabolic processes connected with the decrease of lactic acid concentration in the muscles, which tends to build up during physical work and leads to muscles’ exhaustion. In this regard, zinc can influence the lactic acid levels and therefore useful in the regulation of muscle fatigue and improvement in endurance and performance.

Zinc and Cognitive Function
Another metal which is important in human body and particularly the brain is zinc. Role in neurotransmission, neurogenesis and synaptic plasticity have been demonstrated in the past.

Supporting Cognitive Performance
Adequate levels of zinc are needed to enhance memory as well as focus and learning abilities for efficient learning. Lack of Zinc is known to cause impacts on the central nervous system and newly identified effects include dementia and Alzheimer’s disease. A study done in the *Journal of Alzheimer’s Disease* in this current year concluded that zinc vitamin supplements had facilitated enhanced performance in elderly people with a mild impairment.

Mood Regulation
Zinc also participates in influence of mood and mental state. It takes part in synthesis and release of neurotransmitters which include serotonin and dopamine that affect mood and behavior. Researches have shown that people who could be described as having low levels of zinc in their bloodstream have higher likely hood of suffering from depression and anxiety. To promote mental health and decrease the possibility of emerging mood disorders, a sufficient intake of zinc is necessary.

Sources of Zinc and the Daily RDA
Zinc is present in different food items of both animal and plant origin, and can be consumed with all other meals. Some of the best sources of zinc include:

– Oysters: However, potatoes and lima beans contain less zinc than oysters; therefore, oysters are considered one of the richest sources of this micro element.
– Red Meat: Meats such as beef, lamb, and pork are also good in the provision of zinc.
– Poultry: Chicken and turkey are also sources of reasonable amounts of zinc.
– Seafood: Seafood especially crabs, lobsters and shrimps are good sources of zinc.

– Dairy Products: White milk, cheese, and yogurt are good sources of zinc, but not as rich as meats, seafoods, and poultry.
– Nuts and Seeds: Some other options of plant products containing much zinc are pumpkin seeds, sesame seeds and cashew nuts.
– Legumes: Sources of zinc are chickpeas, lentils, beans but they also have phytates that hinder zinc intake.
– Whole Grains: Oats, quinoa, and brown rice are other sources of zinc but again they also contain phytates.

Recommended Daily Intake
Thus, RDI of zinc depends on age, sex and development stage of an individual as presented in the table below. The RDI of magnesium for adult males is said to be 11 mg daily. However, there are conditions that might raise the need for zinc; these are conditions of aggressive activity, stress or illness.

This review is aimed at considering zinc deficiency and its effects on the organism.
General deficiency of zinc has severe health impacts associated with it especially in men. Some of the potential symptoms and health issues associated with zinc deficiency include:

– Hormonal Imbalances: Lowering of testosterone levels and the symptoms that come with the decrease such as low sexual desire, inability to gain erection and fatigue.
– Poor Wound Healing: Skin napes, cuts, and burn that cannot fast heal, infections that normal should cure in a short period.
– Hair Loss: Baldness and cases of hair loss.
– Cognitive Impairments: Impaired memory, short attention span and increased vulnerability to developing more severe forms of any kind of dementia.
– Mood Disorders: The incidence of depression and anxiety.
– Reduced Muscle Mass: Loss of muscle mass and overall muscle mass gaining capacity, easier muscle exhaustion.

https://www.medicalnewstoday.com/articles/

Conclusion
Zinc is micronutrient vital for the male physique and has many health perquisites for the health of a man. Starting with immune support and increasing testosterone levels to improving memory, cognition and muscle health the demand for zinc cannot be overemphasized. One must consume enough zinc from the diet regularly or take supplements to avoid deficiency and have proper health. From the food products like oysters, red meat, and seeds to high-quality supplements, taking zinc has gigantic positive impacts on the inhabitants’ health and well-being.