Zinc
What it is
Essential cofactor for testicular steroidogenesis and gonadotropin signaling; deficiency impairs testosterone synthesis.
What the evidence says
Zinc's role is corrective, not enhancing. The foundational Prasad study showed dietary zinc restriction sharply lowered serum testosterone in young men, and supplementation roughly doubled testosterone in marginally zinc-deficient elderly men. Benefits also appear in deficiency-linked conditions (sickle-cell, hemodialysis). However, results in zinc-replete men are inconsistent, and there is little evidence that supplementing beyond adequacy raises testosterone in healthy, well-nourished men.
Roughly 30 mg/day of elemental zinc has been used in correction studies; NIH RDA is 11 mg/day for adult men, with a tolerable upper limit of 40 mg/day. Avoid chronic high doses (copper depletion risk).
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (2)
- Zinc status and serum testosterone levels of healthy adults — Nutrition, 12(5):344-348 (Prasad et al.) (1996)
- Zinc - Health Professional Fact Sheet — NIH Office of Dietary Supplements (2022)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.