Research has shown that zinc levels and sperm quality are closely linked.
Low zinc levels or zinc deficiency can negatively impact several factors directly related to male fertility, such as:
Low testosterone levels and reduced sperm quality. Therefore, ensuring adequate zinc levels can be an important aspect of achieving optimal sperm health and overall male fertility. Zinc can be found in animal foods like meat or shellfish, and is also an important ingredient in many male fertility supplements!
Fast Facts
Men produce sperm all the time. However, it takes about 90 days for sperm to fully develop. Therefore, it is ideal if you can make changes targeting sperm health for more than 3 months before attempting to conceive. The sperm quality is subject to fluctuations in the testicular environment.
The testicular environment is affected by factors such as nutrient levels, heat, toxins, and more. Moreover, Zinc is a mineral with antioxidant properties that play a crucial role in sperm development. Zinc levels are strongly associated with increased sperm volume/count and other sperm parameters.
Zinc and other nutrients can help protect sperm from the harmful effects of toxins. Research shows that zinc supplementation can help improve sperm parameters and low testosterone levels.
Zinc And Male Fertility
Zinc is an essential mineral for the normal functioning of the male reproductive system. Several studies have been conducted to examine the relationship between zinc and male fertility.
The results of these studies have shown that seminal plasma zinc levels are positively associated with male fertility and that zinc supplementation can significantly increase semen volume, sperm motility and percentage of normal sperm morphology.
Zinc Levels In Sperm And The Effect On Fertility
Zinc is normally found in high levels in semen. In fact, studies have shown that zinc is at its highest concentration in human seminal plasma compared to any other human tissue. The concentration of zinc in sperm also increases as sperm develop.
Study, researchers tested seminal plasma in men. Researchers found that semen zinc levels were positively associated with male fertility. The results of the study showed that poor zinc nutrition can contribute to poor sperm quality. In 2016, a group of researchers conducted a meta-analysis of 17 studies to examine the relationship between seminal plasma zinc and male fertility. Researchers found that zinc concentrations in semen plasma are positively associated with male fertility.
Zinc Supplements
Zinc Supplements and Sperm Because zinc plays such an important role in sperm development, it makes sense that increased zinc levels could have a positive impact on sperm quality. As mentioned above, zinc can be obtained from eating a variety of foods, but the best way to significantly increase zinc levels is by taking a zinc supplement. Zinc supplementation has been shown to have a direct effect on a number of different sperm parameters.
Based on the results of the zinc meta-analysis and the male fertility studies mentioned above, the researchers concluded that zinc supplementation significantly increased sperm volume, sperm motility, and percentage of normal sperm morphology.
Zinc For Smokers
As you may know, smoking has been shown to significantly reduce male fertility. Research has shown that zinc supplementation can actually help fight the damage to sperm quality caused by smoking. In one study, men who smoked but had adequate zinc levels did not see the same negative effects on their sperm quality as compared to men who smoked with low zinc levels.
Smoking increases the levels of harmful reactive oxygen species (ROS) in the body. ROS can cause oxidative stress that reduces sperm quality. Researchers believe zinc’s antioxidant properties help reduce ROS, which protects sperm from damage.
Role of Zinc
Zinc plays several important roles throughout spermatogenesis (sperm development), so it’s not surprising that higher zinc levels are associated with better sperm quality. Although zinc can help reduce the harm caused by smoking, we still recommend quitting smoking if you’re trying to conceive. And if you smoke, be sure to take a zinc supplement while you quit!
Zinc For Low Testosterone Levels And Heavy Athletes
Research has shown that zinc may play an important role in influencing male testosterone levels. Zinc supplementation has been shown to increase testosterone levels and sperm count in men with low zinc levels.
A common cause of low testosterone levels is overtraining. Men who exercise excessively intensely are more likely to suffer from low testosterone levels. Research has shown that zinc supplementation can significantly improve testosterone levels in men who participate in strenuous exercise.
Eating More Zinc
High zinc levels are found in foods like seafood and beef, but ensuring adequate zinc levels can be difficult if you don’t eat these foods regularly. Many men, especially vegetarians, do not consume adequate amounts of zinc. Zinc only through your diet.
Dietary Supplements
As you can see, after beef, there is a rapid and significant decline in zinc-rich foods. Many other vitamins and nutrients known to support male fertility are also difficult to obtain adequately through diet alone. For this reason, taking fertility supplements is a great way to fill in the gaps in your diet and ensure you’re getting all the zinc and other nutrients you need for optimal sperm health.
More Helpful Tips
Taking zinc supplements isn’t the only way to try to improve your fertility. Check out some of the following recommendations from our complete guide on how to increase sperm count, motility, morphology and overall male fertility!
Keep Cool
When trying to improve your fertility, it is best to avoid situations that can raise the temperature of your testicles, such as: Hot tubs, saunas and other very hot situations. The testicles are naturally lower in temperature than the rest of the body. This low-temperature environment is ideal for sperm development. Several studies have shown that exposure to the heat of hot tubs and saunas can negatively impact male fertility
Stop Smoking!
Smoking and fertility don’t go together! Smoking negatively impacts sperm count. It also affects sperm density, count motility and the amount of zinc in sperm.
Increase Your Daily Intake Of Calcium And Vitamin
Consult your doctor to determine if you are deficient in these nutrients. A deficiency could make sperm production more difficult, so talk about your options. You can take supplements from both or spend a lot of time in the sun to allow your body to synthesize and eat vitamin D.
Plenty of yogurt, skim milk, and salmon to increase your calcium intake. If you spend more time in the sun, be sure to slather on some sunscreen to avoid damage
Radiation And Possible Melanoma
Talk to your doctor about whether or not you need supplements. It can vary from person to person. Eat several servings of fruit and vegetables every day. These foods are high in antioxidants, which can actually improve the health of your sperm. Be sure to eat multiple servings per day.
Try adding a serving of each to every meal you eat. You can also eat vegetables throughout the day to increase your intake. lots of fruit and vegetables for the day.
