A Zinc Supplement article cover

Zinc Benefits, Dosage, and Side-effects

Are all the rumors about zinc benefits like, being able to boost testosterone true? Will supplementing with zinc really improve muscle growth and maintain overall health?

Find out all the answers to your questions here with us in this article.

Zinc is a mineral that is absolutely vital to our body’s regular functioning and maintenance of overall health.

It maintains immune system strength, it is used in the production of energy, it supports proper muscle growth, it plays a role in the manufacturing of different proteins and enzymes, it helps to heal wounds, it enhances cognitive function…and the list goes on.

So if you still think that Vitamin C and A are the most important nutrients your body needs to stay healthy, think again because Zinc ranks just as high up there.

Although we get Zinc by eating foods such as chicken, beef, lamb, salmon, yogurt, cashew nuts and oysters most of us don’t meet the recommended dietary dose of this essential mineral.

If you haven’t been consuming adequate amounts of Zinc, supplementing with it can bring wonders to your health, mood, energy and strength.

Since Zinc is so important to our health, the mineral has not been overlooked in the world of science and biological research.

Zinc has been explored thoroughly over the past 2 decades.

Giving us the right amount of information we need to comprehend its mechanisms of action and proper dosages.

After reading this article, you will realize how important it is to use Zinc.

You will certainly feel tempted to stop by the supplement aisle in the supermarket.

What are Zinc Benefits?

What kind of benefits will you get by supplementing with Zinc? Well, first of all, zinc has been shown to boost testosterone and growth hormone production in men.

A study published in the Journal of Nutrition (American Society for Nutrition) measured the correlation between zinc and testosterone levels in healthy men aged 20-80 years old. [1]

From this study and plenty of similar ones, we learned that those who are deficient in zinc have lowered levels of free and serum testosterone.

Another study conducted in 2005 issued in the Journal of Pediatric Endocrinology and Metabolism explored the effects of zinc supplementation on growth hormone levels. [2]

Results showed that in the short-term, supplementing with zinc could stimulate growth hormone production. Which can help with muscle growth and fat burn.

A muslcy man at the gym

Owing to the fact that zinc raises testosterone levels, athletes use it to boost lean muscle growth, physical strength, mood and energy, while men who are looking for increased sex drive find the supplement to be an effective tool to treat erectile dysfunction.

Besides that, zinc administration has been shown to improve skin conditions including acne, inflammation and eczema.

A 2014 study showed that patients with severe acne vulgaris have lower levels of zinc. Which suggests that supplementing with the mineral can improve symptoms. [3]

If you aren’t looking for specific benefits, know that supplementing with zinc can improve your immune system, ward off diseases, provide antioxidant protection, reduce fatigue, and maintain prostate health.


How does Zinc work?

Zinc is able to support testosterone levels because it functions as an aromatase inhibitor. Aromatase is a type of enzyme in the body that converts androgen into estrogen. [4]

Therefore in short, zinc halts the production of estrogen and focuses the body to produce more of the male hormone, testosterone.

Meanwhile, zinc helps improve skin conditions because it contains anti-inflammatory as well as wound healing properties.

Acne, for instance, becomes aggravated and appears worse when skin cells are inflamed. Zinc helps soothe redness and puffiness, which in turn speeds up the acne healing process. [5]

Zinc is also capable of supporting overall wellbeing.

And preventing certain diseases because it fights against bacteria and provides the body with antioxidants.

If you are prone to getting sick, you should definitely consider supplementing with Zinc.


What is the recommended Zinc Supplementation dose?

The RDA (Recommended Daily Allowance) for zinc is 11 mg for adult males and 9 mg for adult females.

Dosages may vary depending on the purpose of zinc supplementation, but the general rule of thumb is to not go beyond 40 mg of zinc per day. [6]

In our experience, zinc works very well with magnesium, Vitamin B12 and Vitamin D3 to support testosterone and overall health.

Pills spelling B12 and D

What are Zincs potential side-effects?

WebMD.com suggests that supplementing with Zinc should be safe. However, if you react badly to a certain product and/or take too much of it, the possible side effects are:

  • Upset stomach
  • Nausea
  • Vomiting
  • Metallic taste in the mouth

If the supplement you are using already contains zinc as part of the formula, simply stick to the recommended dose mentioned on the label.

If you are only using a zinc supplement then you should stick to the RDA of 9 or 11 mg per day (for females or males, respectively).

Where can I buy Zinc supplements?

Since zinc is an essential mineral, we guarantee that you will have no issues purchasing it from any supermarket, local retail store or supplement store.

Zinc supplements are of course also available online on sites such as GNC.comiHerb.com, etc.