Did you know there are many sexual benefits of zinc for men and women? And when we say “many,” we truly mean it.
Zinc is often praised for its various health benefits, but not many people know that not only is it essential for bone growth and keeping our immune system healthy, but it also plays a key role in our sexual health and well-being.
If you haven’t been convinced to eat enough zinc-rich foods before, you might want to change your mind after you read this article. Let’s discuss the nine sexual benefits of zinc for men and women.
5 Sexual Benefits of Zinc for Men
Let’s start with some of the key sexual health benefits of zinc for men:
1. Supports Healthy Testosterone Levels
Testosterone is a sex hormone that’s important for good sexual health in both men and women. For men, testosterone is important because it’s responsible for sex drive and erectile function.
A recent systematic review found that there is a direct link between zinc and testosterone in men. Zinc deficiency can negatively impact testosterone levels in men, and adequate zinc supplementation can boost testosterone levels.
2. May Help with Ejaculation Control
A small study published in Experimental and Therapeutic Medicine involved researchers looking into whether supplementing with Rhodiola rosea, folic acid, biotin, and zinc has any effect on men who suffer from lifelong premature ejaculation.
Fifty-five out of ninety-one patients reported that their control over ejaculation has improved with very few adverse effects. Improving their ejaculation control led to an improved quality of their sexual life.
3. Promotes Healthy Erections
Erectile dysfunction (ED) is a complicated health concern that many men suffer from, and it has various causes.
In one large study, researchers analyzed the diets of 3,745 people (1,096 ED patients and 2,649 participants without ED). The findings show that those participants without ED consumed more zinc (and other trace metals) rich foods than those who had ED.
As we already mentioned, zinc boosts testosterone production. Some research suggests that testosterone might help boost blood flow to the penis, which leads to healthy, strong erections.
But wait, that’s not all.
Zinc is a key component in the production of nitric oxide, which is a molecule that helps relax blood vessels and increase blood flow. Improving overall blood flow in the body means improved blood flow to the genital area, which helps produce healthy, strong erections.
4. Improves Sperm Health and Fertility
Zinc plays a vital role in male fertility as it’s one of the key elements in sperm production. Studies show that low zinc intake may raise the risk of low-quality sperm. Another small study found that low intake of zinc, folate, and vitamin E may also be a reason for low sperm motility, which negatively impacts male fertility.
A systematic review published in 2016 shows that zinc supplementation significantly improved semen volume, sperm motility, and sperm structure in infertile men. It also helped improve sperm quality, but it didn’t increase the sperm count.
5. Helps Enhance Sexual Pleasure
Sense of smell is a key factor for experiencing sexual pleasure – research shows that people who are more sensitive to smells report higher pleasure from sexual activities.
One of the many benefits of zinc is that it can help enhance the sense of scent and taste. Improving your sense of scent may lead to a higher sense of pleasure during sexual activities.
4 Sexual Benefits of Zinc for Women
The sexual benefits of zinc don’t end with men. Here are four key benefits of sufficient zinc intake for women’s sexual health:
1. May Help Improve PCOS Symptoms
Polycystic ovary syndrome (PCOS) is one of the most common metabolic disorders in women of reproductive age, and it’s also one of the reasons that make getting pregnant challenging for many women.
One of the most common symptoms of PCOS is hormonal imbalance and insulin resistance, which puts women with PCOS at a high risk of developing Type 2 diabetes. Researchers found that zinc supplementation might help balance hormones and blood glucose levels in women with PCOS.
2. Enhances Sexual Pleasure and Orgasms
As we already mentioned, people who are more sensitive to smells report experiencing more pleasure during sexual activities. However, that’s not all! That same study found that women who are more sensitive to scents reported having more orgasms during intercourse.
So, consuming enough zinc enhances your sense of scent and taste, which can lead to more pleasure during sexual activities and more orgasms.
3. Might Reduce Period Cramps
Dysmenorrhea or painful menstruation is pretty common amongst women of all reproductive ages. The symptoms include things like lower abdominal cramps, nausea, vomiting, fatigue, and headaches. Research shows that zinc supplementation has the potential to help alleviate painful menstruation.
4. Supports Vaginal Health in Menopausal Women
The decline in the elasticity of the skin and natural vaginal lubrication is one of the common side effects of aging and can greatly impact the quality of sex satisfaction in menopausal and post-menopausal women.
Research shows that zinc plays a key role in maintaining the composition of the vaginal wall tissue. What does that mean? Well, keeping the vaginal wall tissue healthy may help improve natural lubrication.
A small study that looked into the effect of vaginal moisturizing gels containing zinc found that they were effective at helping minimize vaginal dryness, which can often cause discomfort during sex in menopausal and post-menopausal women.
Other Health Benefits of Zinc for Women and Men
Believe it or not, the health benefits of zinc don’t end here! Here are other ways zinc helps keep us healthy and well:
Boost Immunity
Zinc has many anti-inflammatory and antioxidant properties. It plays an important role in the health of our immune system and is an essential micronutrient to help our bodies defend against infections and other health threats.
Helps Maintain Healthy Skin
Zinc plays a vital role in keeping our skin healthy. Research shows that zinc is essential in every stage of wound healing and helps protect against infections.
A 2020 meta-analysis also found that people who suffer from acne have lower zinc levels than those who don’t have acne. Researchers also found that patients with acne who were treated with zinc treatments saw a significant improvement in their condition.
Prevents Age-Related Vision Loss
Zinc may play an important role in delaying age-related macular degeneration and vision loss. While it can’t help prevent degeneration, researchers found that zinc deficiency might impact the development of degeneration in the first place, but further research is still needed.
Supports Bone Health
Zinc is responsible for helping children grow and develop properly, and that includes bone health and formation. Some research suggests that zinc might be a key element in preventing osteoporosis, but more conclusive research is needed.
How To Know if You Are Zinc Deficient
Around 17% of the world’s population is at risk of developing zinc deficiency. Because zinc is an essential micronutrient, zinc deficiency can affect the skin, bones, digestive system, central nervous system, reproductive system, and immunity.
The symptoms of zinc deficiency can vary by age and can manifest in many ways:
- Diarrhea in infants and children
- Frequent infections and poor immunity function
- Loss of appetite
- Poor sense of smell and taste
- Delays in wound healing
- Changes in cognitive and psychological function
Certain people are more prone to developing zinc deficiency than others:
- People who have gastrointestinal disorders such as inflammatory bowel disease
- Vegetarians and vegans
- Pregnant people
- Children with sickle cell disease
- People with alcohol use disorder
Zinc Supplementation the Right Way
According to the National Library of Medicine, the recommended dietary allowance of zinc is 11 mg per day for men ages 14+ and 8 mg per day for women ages 14+.
The best way to make sure you’re getting enough zinc every day is to eat a balanced, whole-food-rich diet that includes plenty of foods that contain zinc. Foods rich in zinc are:
- Oysters (makes sense why it’s considered an aphrodisiac, right?)
- Shrimp
- Sardines
- Meat and poultry (beef, pork, turkey breast, dark chicken meat)
- Pumpkin seeds
- Dairy products like eggs, greek yogurt and milk
You can find many zinc supplements in a multivitamin form or single-pill supplements available in supermarkets. Generally, most adults who eat a healthy, balanced diet don’t need to take supplements for zinc. In fact, consuming too much zinc may have a negative impact on health.
Zinc Supplementation Side Effects
High zinc intakes can cause unpleasant symptoms:
- Vomiting
- Nausea
- Dizziness
- Headaches
- Loss of appetite
Very high zinc consumption might interfere with magnesium absorption and balance in your body, which can also negatively impact your health.
If you think that you’re not getting enough zinc in your diet and may want to start supplementing it, consider speaking with a medical advisor. They can run some tests to see whether you have zinc deficiency and help you find the right way to supplement, whether through diet improvements or other ways.
The Bottom Line
Zinc is definitely a micronutrient that’s not talked about enough, considering how important it is to our overall health and sexual functioning. The sexual benefits of zinc for men and women are huge:
- Zinc helps improve sperm health and fertility in men
- Boosts testosterone
- Balances female sex hormones
- Improves vaginal health in post-menopausal women
- Reduced period cramps
- Helps manage erectile dysfunction
To make sure you’re reaping all the health and sexual function benefits that zinc offers, focus on eating a healthy, well-balanced diet that includes a variety of foods rich in zinc, such as:
- Greek yoghurt
- Eggs
- Seafood
- Meat and poultry
- Pumpkin seeds
A balanced diet should be enough to help you get enough zinc on a daily basis, but if you do want to supplement zinc in other ways, consider consulting your doctor or dietitian first so they can find the best solution for you and your health.
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