How to Understand Why Men Need More Zinc

Zinc is one that every living being needs, but is even more important for males. What are the health benefits of zinc for men?

Difficulty: Moderately Easy

Instructions

1. Why Is It So Important?
   
   Zinc is important for determining sperm quality in men. A study published in the journal Fertility and Sterility showed that low zinc concentrations adversely affected sperm quality in a group of Chinese men - which doesn't bode well for a couple trying to conceive. Another study showed that men given zinc supplements showed improvements in both sperm motility and sperm counts, factors which could play a significant role in fertility.

2. Prostate Health
   
   Zinc has also been shown to play an important role in prostate health. Some studies suggest that low levels of zinc increase the risk of prostate cancer, although the mechanism isn't clear. Prostate malignancies have been associated with reduced concentrations of zinc and there's evidence that supplementing with zinc may slow down prostate cancer growth in its early stages, but very high doses appear to have the opposite effect. Obviously, zinc is important not only for male fertility, but also for prostate health. More studies are needed to define exactly how zinc affects the prostate and whether supplementation is safe.

3. Other Benefits of Zinc
   
   The health benefits of zinc aren't just limited to the male reproductive parts. Zinc plays an important role in glucose metabolism, cellular replication and repair, immune function, and defense against free radical damage. Zinc also plays a crucial role in maintaining healthy bones, especially in males. Calcium in the diet increases levels of a protein called osteocalcin which is important for bone growth and development. Adequate levels of osteocalcin are particularly critical for men and for people with type 1 diabetes.

4. How to Get More
   
   Since zinc for men is of such importance, the male diet needs to contain adequate amounts of this mineral. Zinc is primarily found in protein rich foods which makes deficiency more common in vegetarians. Red meat is one of the very best sources, but vegetarians can still get adequate zinc from such sources as chickpeas, beans, nuts, pumpkin seeds, sunflower seeds, sesame seeds, wheat bran, and wheat germ. It will take significant quantities of these foods since men need around 11 mg. per day and most of these sources have under two grams per serving. Some people also have problems absorbing zinc, particularly the elderly.

5. Should Men Supplement With Zinc?
   
   Large doses of zinc may have harmful effects and the safety of taking zinc supplements long-term isn't known. Men who are vegetarians, those with digestive problems that decrease mineral absorption, and the elderly are at highest risk for deficiency. Men who fall into these groups should talk to their doctor about possible supplementation. It's always best to get adequate zinc through diet whenever possible

[edwardvance]

on 11/25/2009 Great article on the importance of Zinc in the male diet.