Best Zinc Supplement for Men: A Guide to Enhancing Fertility

Introduction

Male fertility is as important as female fertility for a successful conception. If you are a man trying to conceive but facing problems with fertility, different dietary and lifestyle modifications can assist you [1].

Here comes the role of zinc, which is an essential nutrient for male fertility. Zinc supports many bodily functions, including immune health, wound healing, and cell growth. However, it's particularly important for infertile men because it can impact unhealthy sperm and testosterone levels. [2].

But what is the best form of zinc supplements for male fertility?

In this article, we will guide you on different types of zinc supplements, their benefits, and how you can choose the best zinc supplement for men.

How Zinc Works for Male Fertility?

Zinc performs different roles in the body for various bodily functions, but it is specifically important for reproductive health. Research suggests that zinc contributes to the production of healthy sperm [3].

A 2018 study by Journal of Reproduction and Infertility shows that when the body is deficient in zinc, it can result in low sperm count and poor sperm motility [2].

Here are some ways zinc boosts male fertility:

1. Testosterone production

Zinc has a crucial role in the production of testosterone, the primary male sex hormone. Testosterone develops male characteristics during puberty and regulates sperm regeneration after puberty [4].

When your testosterone levels are low, you can have low libido, poor sperm quality, and other fertility issues. Zinc helps maintain healthy levels of testosterone, elevating sex drive and sperm production.

2. Antioxidant Properties

Zinc acts as an antioxidant and protects sperm from oxidative stress [5]. Oxidative stress occurs when free radicals in the body increase above a certain level, which can damage sperm cells. It reduces the chances of successful fertilization by lowering sperm count and reducing sperm motility.

By effectively relieving oxidative stress, zinc helps keep sperm healthy and able to fertilize the egg efficiently. While sperm plays a crucial role in fertilization, some may wonder about man egg size, though it's important to note that men produce sperm cells, while the female reproductive system contains the egg.

Different Forms of Zinc

Men with zinc deficiency when looking for zinc supplements, they get confused between different types of zinc supplements. This is because there are many different forms of zinc supplements available, all having unique characteristics.

Let's explore some of the most common forms of zinc supplements.

1. Zinc Gluconate

Zinc gluconate is commonly present in over-the-counter multivitamin supplements. This form is also relatively inexpensive.

Keep in mind that zinc gluconate is not the most absorbable zinc. It still offers a decent boost to zinc levels, making it a good choice to consider for supporting fertility and overall health.

2. Zinc Citrate

Zinc citrate is a popular choice for people with zinc deficiency, as it has a high absorption rate. Another benefit of using this form of zinc is that it is easy to process for the stomach, making it the best choice for people with digestion issues.

Since zinc citrate has a better absorption rate, it is an excellent choice for fertility support.

3. Zinc Picolinate

People planning to take zinc supplements often ask questions like which zinc is best absorbed, which is the best zinc supplement for absorption, or which form of zinc is best absorbed.

Zinc picolinate is the answer to all these questions as it is the most bioavailable zinc. It is the best type of zinc supplement when it comes to absorption. Studies suggest that zinc picolinate can raise zinc levels better than other forms [6]. This makes it the best zinc supplement for men looking to obtain the fertility benefits of zinc.

4. Zinc Sulfate

Zinc sulfate is not as easily absorbed as other forms of zinc but is commonly used in supplements to improve zinc deficiency. If you are looking for zinc supplements for a fertility boost, other forms of zinc such as zinc citrate and zinc picolinate can be a comparatively better choice.

5. Zinc Oxide

Zinc oxide is commonly present in multivitamins but it does not have a very good absorption rate. It can improve zinc deficiency up to some level, it is not advised for people who want to use zinc for fertility benefits. The common use of zinc oxide is in skincare products and sunscreens.

What Type of Zinc Is Best for Male Fertility?

Zinc citrate and zinc picolinate are typically the preferred zinc forms for fertility benefits. It is because both of these forms have comparatively better absorption, meaning that your body will get maximum zinc benefits with these types of supplements.

Zinc picolinate is the zinc best form because of its ability to quickly raise levels of zinc in the body. If you are dealing with fertility issues, taking the best zinc picolinate supplement can significantly improve fertility status. On the other hand, zinc citrate is also a good option, especially for those with stomach problems as it is easy on the stomach.

Both of these forms help support testosterone production, improve sperm motility, and reduce oxidative stress, making them best zinc types for enhancing male fertility [2].

Zinc Supplements and Recommended Dosage

Studies recommended daily intake of 11 mg of zinc for adult men [7]. If you are a man with zinc deficiency and fertility problems, you may benefit from taking slightly higher dosages. Many fertility experts recommend taking between 12 mg to 30 mg of zinc per day if your goal is to improve reproductive health.

Zinc Containing Male Fertility Supplements

Conceive Plus offers male fertility supplements containing zinc and other fertility vitamins for fertility boost. Conceive Plus Men’s Fertility Support and Conceive Plus Men’s Motility Support supplements provide zinc, magnesium, L-carnitine, and other antioxidant vitamins which are scientifically proven to boost fertility [8].

Potential Side Effects of Zinc Supplements

If you are taking zinc supplements in a recommended dosage, you are very less likely to experience any side effects. Taking too much zinc can cause problems. Common side effects of overdosing zinc cause side effects such as nausea, diarrhea, stomach cramps, and headaches.

If you continue to overdose zinc, it can reduce your body’s absorption of zinc in the long term. Always follow the recommended dose of zinc and consult with a healthcare provider if you experience any side effects.

Natural Dietary Sources of Zinc

Not everyone is comfortable with taking supplements regularly. Such people can get zinc from their diet if they eat the following foods:

• Oysters – One of the richest natural sources of zinc.
• Red meat and Poultry – Meat is a part of many diets, and it provides a good amount of zinc.
• Beans and legumes – These are plant-based sources of zinc for vegans and vegetarians.
• Nuts and seeds – Such as pumpkin seeds and cashews, which are rich in zinc and easy to incorporate into your diet.

Adding zinc-rich healthy foods to your diet will naturally boost your zinc levels while also providing you with some nutrients. However, for men facing fertility challenges, taking supplements or the best zinc pills is a better choice as they may provide you with the extra amounts of zinc your body needs for healthy sperm production.

Conclusion

Zinc is a mineral in your body that contributes to many body functions. This mineral is important for males trying to conceive and facing fertility challenges, as zinc boosts sperm health and improves testosterone levels.

Zinc has many different forms which causes confusion for men looking to incorporate zinc supplements into their routine. This raises questions like, what is the best zinc supplement for men, what are the good zinc supplements, what are best zinc tablets, or what is the best zinc brand.

Which form of zinc will work best for you depends on your zinc deficiency and fertility goals. Some forms of zinc have better absorption compared to others. We recommend you consult your doctor if you are confused about the best zinc supplement form or proper zinc dosage tailored to your needs.

FAQs

1. What is the best zinc supplement for immune system?

Zinc picolinate is usually considered best for immune health as it has higher bioavailability. This means that this form of zinc will be absorbed comparatively higher, making it the best zinc to take for immune function.

2. What is the best zinc supplement for women?

Which type of zinc will work best for you depends on individual needs. Generally, zinc citrate and zinc picolinate are the best vitamin zinc choices as they have a higher absorption rate. They can support female fertility, improve skin, and enhance immune function and overall health.

Resources Used

1. Almujaydil M. S. (2023). The Role of Dietary Nutrients in Male Infertility: A Review. Life (Basel, Switzerland), 13(2), 519. https://doi.org/10.3390/life13020519 
2. Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018, June 1). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/ 
3. Esfiokhi, S. H. M., Norouzian, M. A., & Najafi, A. (2023). Effect of different sources of dietary zinc on sperm quality and oxidative parameters. Frontiers in Veterinary Science, 10. https://doi.org/10.3389/fvets.2023.1134244 
4. Nassar, G. N., & Leslie, S. W. (2023c, January 2). Physiology, Testosterone. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526128/ 
5. Jarosz, M., Olbert, M., Wyszogrodzka, G., Młyniec, K., & Librowski, T. (2017). Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-κB signaling. Inflammopharmacology, 25(1), 11–24. https://doi.org/10.1007/s10787-017-0309-4 
6. Birdsall, T. (1996). Zinc picolinate: Absorption and supplementation. ResearchGate. https://www.researchgate.net/publication/286596250 
7. Office of Dietary Supplements - Zinc. (n.d.). https://ods.od.nih.gov/factsheets/Zinc-Consumer/ 
8. What Vitamins Should A Man Take When Trying To Conceive. Conceive Plus®. https://conceiveplus.com/blogs/blog/what-vitamins-should-a-man-take-when-trying-to-conceive?