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admin | Office Exercises | 04.04.2014
Zinc is, in my opinion, the most important mineral for men, especially active men who lift weights. Zinc citrate, zinc picolinate and zinc monomethionine (opti-zinc) are all good zinc supplements to help a man to raise his testosterone levels, energy and sex drive. Zinc supplementation significantly improves insulin sensitivity and guards against diabetes.
Zinc is crucial for the immune system and will help you to train harder without overtraining.
Zinc balances copper in the body leading to greater energy levels and clearer thought processes.
As well as discussing why zinc is so effective for raising testosterone levels, I look at what diet and lifestyle factors reduce zinc absorption and retention, how to cheaply test your zinc status at home, and which are the best forms of supplemental zinc to take. Zinc is an extremely important mineral for insulin function and a marginal deficiency has been shown to increase insulin resistance and to worsen glycemic control. Other common mineral deficiencies, such as chromium, manganese and magnesium, are also linked to the development of insulin resistance and diabetes. Those of us interested in getting or staying lean and muscular should aim to maintain good insulin sensitivity as insulin resistance and the unstable blood sugar levels and poor nutrient partitioning that it brings about makes fat gain very likely. Zinc is involved in insulin synthesis, storage, secretion and utilisation; zinc also protects against beta cell destruction. Deficiencies in zinc and vitamin D have been implicated in the development of type 1 diabetes and other autoimmune diseases such as crohn’s disease, although trials investigating zinc’s effects on blood sugar levels in type 1 diabetics have given mixed results(1).
Many clinical features of both liver cirrhosis and diabetes mellitus have been linked to zinc deficiency. It seems extremely likely to me that zinc deficiency is a major factor behind the widespread incidence of non alcohol fatty liver disease(NAFLD) in Western countries at present.
Studies such as the above ones (and there are lots) must come as a kick in the teeth to nutritionists who advocate meat avoidance or limitation, since zinc and arachidonic acid are found most abundantly in red meat.
These findings help to explain why reasonably high protein moderate fat diets actually tend to improve insulin sensitivity rather than decrease it as many nutritionists suggest they will. Aside from its crucial role in insulin action, zinc improves insulin sensitivity simply by raising testosterone levels; despite the load of negative press it once received, testosterone isn’t a ‘nasty’ hormone that we want to limit. In fact, low testosterone levels, which are often caused by a marginal zinc deficiency, ‘have been shown to be associated with type 2 diabetes, visceral adiposity, dyslipidaemia and metabolic syndrome’(4) in men. Testosterone replacement therapy given to men has been shown improve insulin sensitivity, glycemic control and to fight diabetes(5). Zinc deficiency is extremely widespread throughout the world, and even a mild deficiency will quickly lower your serum testosterone concentration. A low zinc diet stops the pituitary gland from being able to release the luteinising and follicle stimulating hormones that stimulate testosterone production in the testes. A mild zinc deficiency will reduce the number of androgen binding sites and the unbound testosterone in the blood stream then becomes converted to estrogen in the liver; at the same time the number of estrogen receptors increases. Zinc is a powerful aromatase inhibitor that will greatly reduce the conversion of testosterone to estrogen in the body.
When we don’t get enough zinc levels of the aromatase enzyme rise and we begin to experience weakened sex drive, reduced muscle mass, lower energy levels and increased body fat (alongside other problems). Men with too much estrogen often develop minor issues such as bloating and get a fatty build up around their nipples. The latest research suggests that excess estrogen is the most likely cause of prostate problems in men, not the form of testosterone called dihydrotestosterone (DHT). One of the best ways men can protect themselves from getting prostate problems is to make sure they eat a high zinc diet so that estrogen levels in the body are kept low. For an incredible libido boost, try 50mg of zinc per day as well as 4, 200mg Premium Tongkat Ali capsules. Zinc is without doubt the most important mineral for a man’s reproductive and sexual health. Zinc is very important for a woman’s sex drive too, but not nearly as important as it is for men who lose zinc every time they ejaculate. Prolactin is a nasty hormone that reduces sex drive in men which we generally want to limit. Dopamine is a neurotransmitter that is crucially important to mental outlook – when dopamine levels are low, sex drive is reduced and life just becomes less fun.
Zinc is a crucially important mineral for thyroid function – the thyroid is the organ that largely determines our metabolic rate, and when it’s working properly energy levels are high and we burn fuel efficiently. Zinc rich meats are also rich in the amino acid tyrosine which is the precursor to both thyroid hormone and dopamine. We should all prioritise eating high zinc foods to keep our immune systems working at peak levels. A mild zinc deficiency from overtraining partly explains why we become more prone to catching colds during these periods. While one study suggested that taking 150 mg of zinc a day could impair immune response, Mark Konlee, author of the Immune Restoration Handbook, notes ‘the same amount of zinc taken as zinc sulphate caused T-lymphocytes to proliferate and persistent infections were cured in another study’(9). Zinc is non toxic even up to a very high dosage; the only potential problem is that at high levels zinc depletes copper, and to a lesser extent iron. Many men, however, are suffering from a copper-zinc imbalance in favour of copper these days and a high zinc low copper diet will greatly improve their immune system function.
An immediate taste sensation suggests your zinc status is adequate, keep eating zinc rich foods every day though.
I generally recommend men who lift weights take at least 50mg of supplemental zinc a day, or 100mg every other day, alongside eating a zinc rich diet for raising testosterone levels. Theoretically if you take too much zinc for a long period of time you will deplete copper and iron as zinc competes with these minerals for absorption. Bear in mind, however, that men should be zinc dominant and many men are copper toxic due to having been in a state of mild zinc deficiency for a long time and from haven taken in too much copper from sources such as tap water.
Smoking, clothing dyes (especially dark ones), copper pots, the new high copper amalgam fillings, and herbicides and pesticides can increase your copper according to Carl Pfeiffer, one of the most knowledgeable experts on copper imbalance.
For such men it is actually a great thing that zinc competes with copper and reduces the levels of this mineral in the body. A high zinc diet can theoretically cause an iron deficiency but this is, however, extremely unlikely. Also, iron is very well retained in the body so that men, who don’t lose iron through menstruation, rarely become iron deficient and can suffer from iron overload.
If you’re worried about iron loss from taking lots of zinc try a supplement called lactoferrin – this supplement (one of my favourites) is a natural component of breast milk. Lactoferrin improves iron absorption and regulation, treating iron deficiency anaemia as effectively as the iron supplement ferrous sulphate but without any gastrointestinal side effects(11). Zinc citrate, zinc picolinate and zinc monomethionine (opti-zinc) are all well absorbed and highly bioavailable sources of zinc.
Chelates such as zinc picolinate, optizinc (zinc monomethionine), zinc gluconate and zinc citrate are all good forms of supplementary zinc for raising testosterone levels.
Opti-zinc has been proven not to compete with copper for absorption and not to remove iron from cells, so if you are worried about negatively affecting the status of these minerals then take this form. As already discussed, many men are suffering from a copper zinc imbalance that will make raising testosterone levels very difficult. I don’t recommend bodybuilders or people interested in raising testosterone levels eat very high fibre diets. Studies show that supplementing the diet with 15 grams of inulin a day can significantly increase numbers of beneficial bifidobacteria in the colon(14).

I’d recommend that that you eat a normal diet that isn’t particularly high in fiber and not to supplement with additional fiber. Some nutritionists claim that phytates that are naturally present in cereal grains, nuts and legumes decrease zinc absorption and that these foods should be carefully prepared to remove these phytates. Eating unprepared grains will not affect the absorption of zinc from animal foods or of your zinc supplements.
One study recently confirmed that the addition of oatmeal, three meals a day, to a low fibre diet made no difference to zinc absorption in healthy young people(16). Interestingly, it turns out the phytate hating nutritionists that recommend soaking your grains for many hours in a slightly acidic water are wrong about how best to deactivate phytates. Iron: Iron is another zinc antagonist and iron supplements should not be taken unless you are sure you need them whilst using zinc for raising testosterone levels.
Lactoferrin is a supplement that will improve iron status without negatively affecting zinc.
Heavy consumption of alcohol, particularly hard liquor, and of sugary foods and drinks will gradually deplete the body of important minerals such as magnesium and zinc. Moderate drinking of beer and wine is fine for most people as long as you eat a nutrient rich diet – heavy drinking is a nightmare if you’re looking at raising testosterone levels and building muscle. After outlining the benefits of eating a zinc rich diet and supplementing zinc for raising testosterone levels, here’s a response to the negative comments critics always make about using zinc for hormonal enhancement. The most common criticism is that too much zinc hurts the immune system, the second is that if you are not zinc deficient then zinc supplementation won’t be effective for raising testosterone levels. Most of the studies showing extremely positive effects on zinc raising testosterone levels and lowering estrogen have been done on animals and humans who are zinc deficient to some degree. In terms of the immune system I’ve already pointed out that the vast majority of studies have not shown immune suppression from high levels of zinc.
Zinc will only cause problems by competing with other minerals, mainly copper and iron, and many people are zinc deficient and have a resulting copper overload.
It is my opinion that a major reason why people find they can put on more muscle when they move to a lower carb, higher protein diet is that they tend to eat many more zinc rich, animal protein foods on such a diet. When you substitute meat for some of your starches, which are nutritionally poor in comparison, you start getting a lot more highly bio available zinc every day.
It’s likely because zinc is essential for raising testosterone levels that low levels of this mineral in vegetarian diets helps to explain why these diets are less effective for building and maintaining muscle mass than diets that include animal protein.
Another obvious difference problem with vegetarian diets for raising testosterone levels is that they are almost always low cholesterol and contain very few saturated and monounsaturated fat sources – I point out in loads of my articles how important these fats are for raising testosterone levels and building muscle. It may be that the reduction in the carbohydrate content of your diet is a fairly minor factor affecting fat loss; the addition of high quality fat, protein and bodybuilding nutrients such as zinc on a higher protein diet results in easy weight loss and muscle gain through raising testosterone levels and by improving insulin sensitivity. Ed Clements is a fitness and health writer who offers advice to men and women explaining how to optimise hormone balance through diet, training, lifestyle improvement and through intelligent supplementation. Hi, the newsletter is currently down, after the move to wordpress, but will be up and running again in the next day.
The newsletter is sent out at least once per month and there are many back issues that you will be able to browse through. I just want to tell you that I am very new to blogs and honestly liked you’re web page.
Two days ago i started to take zinc after reading this.and i saw a difference in my appetite my libido and my body. Preferred zinc supplements are zinc gluconate, zinc picolinate and opti zinc (zinc monomethionine). In terms of timing, many people find that taking zinc on an empty stomach causes nausea, so I would avoid this if I were you. A new study shows that having a supportive social network is correlated with lower testosterone levels.
And there are benefits to that outside of the sheer fact that you’ll have more friends and those friends will like you more. So, as you get older and your testosterone levels naturally start to decrease, take solace in the fact that your social life will get a boost. Testosterone is a hormone that is vital for many aspects of good health, including avoidance of heart problems, depression, dementia and osteoporosis. The use of herbs has been a proven safe, effective way to enhance health through the centuries. Also known as Long Jack, this herb from Malaysia and Indonesia has been proven to help enhance sexual performance for men. Originating in Africa, this herb can boost energy levels and is especially great for athletes who need more stamina. This plant from the Andes increases testosterone and other hormones that are essential to reproductive health. One of the most common herbs for testosterone and other problems, ginseng has been proven to improve energy levels, enhance memory and boost sexual function for both men and women. This herb is both a growth hormone and a natural steroid, thus enhancing testosterone levels. Just as the name suggests, this herb has been used to increase libido and improve sexual stamina for over 2,000 years.
From the Brazilian rainforest, this herb has been used for centuries by natural medicine doctors and shamans in South America.
This Chinese herb has been used for thousands of years as a way to turn back aging, promote longevity and enhance sexual health. A zinc rich diet and supplementary zinc is extremely effective at raising testosterone levels and helping men to improve their body compositions. Trials have found that high doses of zinc dramatically improves glucose disposal in people with liver cirrhosis(2), and zinc given alongside arachidonic acid, an omega 6 fat found in meat, has been shown to improve glucose disposal and thereby reduce hyperglycaemia in diabetic mice(3). Simple diet and lifestyle adjustments, such as getting more zinc each day, are effective at raising testosterone levels. Despite claims that DHT causes prostate problems, this hormone may actually be good for the prostate because it is a strong estrogen antagonist. When a marginal zinc deficiency is corrected you can expect your sex drive to greatly improve and your semen volume to increase.
This is one of the many reasons why red meat is great food for raising testosterone levels and sex drive in men. Zinc is used by the thymus gland to promote the growth of T cells that protect us against infection. With a high zinc diet and zinc supplementation it becomes possible to train harder without overtraining and the recovery time needed between workouts is reduced. If this is what you find, I’d recommend you take a look at your diet and make sure it’s very zinc rich and that you supplement with zinc – many of us guys need a lot of zinc and will struggle to consistently get enough without supplementing. Then you need to find the level of supplementation that, combined with a zinc rich diet, will keep zinc levels high.
This may lead to decreased immune system function, slow wound healing, dry skin and other side effects. Men that want copper as well as zinc should take ‘opti-zinc’ and include copper rich foods in their diets.
Iron is very effectively absorbed from zinc rich animal products so if you start eating more of these to get more zinc you’ll get more iron too. It’s fantastic for the immune system, promotes a healthy complexion and helps to soothe and heal the gut.
High soluble fibre diets have been shown to reduce testosterone levels(13); even high levels of insoluble fibre in the diet will somewhat reduce T levels.

Enjoy root vegetables such as onions and garlic as these may improve mineral absorption but dont become obsessed with eating loads of these – more of these gut friendly fibers may not be better if your looking at raising testosterone levels and building muscle mass. Whilst you would absorb the zinc from oats better if they were cooked on a low heat for many hours, oats aren’t where you’ll be getting most of your zinc from anyway.
You should actually slow cook phytate rich grains like oats on a slow heat for about 6 hours rather than soaking them if you’re bothered about phytates. I don’t recommend high calcium diets for many people because of the effects high calcium has on the status of other important minerals. A high calcium diet reduces magnesium absorption and a magnesium deficiency stops calcium from being used properly. Guy Abraham, M.D argue that calcium is actually used much better by the body when you eat a low calcium diet that supplies adequate levels of other minerals such as zinc and magnesium along with sufficient vitamin D.
Critics argue that once you correct a zinc deficiency extra zinc wont help you, and may hurt you. Zinc is one of the most common mineral deficiencies in developed countries and most of us need to take extra zinc to avoid becoming mildly deficient. Ignore the scaremongering about taking zinc supplements as long as you’re not taking a very high dose i.e. Many bodybuilders on steroids find that taking 100 plus mgs of extra zinc a day helps them to avoid excess estrogen problems by inhibiting aromatase activity; zinc does this without the side effects caused by many other anti-estrogens.
Zinc supplementation is crucial for improving immune function and curing persistent infections in many men.
Since zinc is so important for both fat loss and muscle gain your body composition quickly improves.
Zinc sulphate is a fairly good zinc supplement so, if you want to supplement zinc, as part of an effort to get your zinc levels up, this should help. I have joined your rss feed and look ahead to in the hunt for extra of your fantastic post.
I gave it a shot to lift my testosterone naturally for a while and since I got it dialed in it totally stepped up my sexual appetite I discovered that exercise is super essential. There is evidence to show that it is safe to take 100mg of zinc picolinate for a sustained period in order to correct a zinc deficiency. Try each type, if you can, and see which one suits you best (certain people do better on different types). Many prefer to take their zinc supplement with breakfast as it is generally an energising mineral and can disrupt some peoples’ sleep. You may need to test all of the above types to find out which works best for you (some men find they prefer a particular type). Pork, fish and chicken are also good but I would recommend eating these more sparingly than the first four sources. I understand that orotates are much more effective since they can cross the blood brain barrier much easily. There’s some talk that testosterone could also help you to lose weight and ward off “manopause”.
Researchers wanted to find out if testosterone varies when guys have other types of supportive relationships, outside of the ones he has with his wife and kids.
If that’s not all that exciting to you, make sure to keep exercising—a sure-fire way to keep levels in check, and consider talking to your doctor about new testosterone replacement methods that won’t mess with your fertility. Testosterone decreases with age, and that can lead to health problems of many kinds, especially for men. These herbs for testosterone can be used on their own or in conjunction with other herbs and natural remedies, and sometimes they can be used as an enhancement to medical treatments or prescription medications. It has also been proven to increase muscle mass, boost energy levels, improve concentration and memory, and provide more endurance and stamina. It can be helpful for those who are on medications for depression, as it helps counteract the sexual problems that are often associated with anti-depressant use.
It has been seen to work in a matter of days by raising testosterone levels, improving sports performance, and serving as an aphrodisiac.
This herb increases the dopamine in the brain, thus encouraging the body to create more testosterone on its own. Not only does it increase testosterone levels, it also helps open up the blood vessels, which can lead to more energy and increased vitality. It enhances testosterone production in men, thus leading to increased energy, lower chances of depression, better mental acuity and increased libido.
Many guys notice a very obvious increase in semen volume after taking 50mg to 100mg of extra zinc a day alongside eating a zinc rich diet. Prebiotic fibres such as inulin, found in vegetables such as onions, artichoke, asparagus and chicory have been shown to enhance the absorption of the minerals zinc, magnesium, calcium and iron in rats, but this has not been proven to occur in humans(12).
Anecdotal reports also suggest that changing to a high soluble fibre diet reduces mens’ sex drive.
Make sure your diet doesn’t contain excessive amounts of fibre and eat a lot of zinc rich foods every day for raising testosterone levels.
I am trying to increase my zinc intake, i am a local indian bodybuilder, but the only zinc tablets i can get my hand on are zinc sulphate tablets.
If you have any questions whilst taking zinc, please don’t hesitate to give me a shout. Once your levels are restored, I would suggest that many men take 15mg of extra zinc each day. Conversely, some take zinc (as part of ZMA) before bed and it improves their sleep quality (personally, I find a ZMA supplement to be very disruptive to my sleep). Gettler, assistant professor of anthropology and director of the Notre Dame’s Hormones, Health, and Human Behavior Laboratory, said in a release. Men who suffer from low testosterone can experience numerous heart disease, bad memory, mood swings and lowered sexual performance, among other problems.
In addition to the enhanced testosterone levels, it is also believed to increase oxygen to the body, thus easing heart problems. It apparently works very well, as chimps that were given this herb saw testosterone increases of over 50 percent.
It also decreases prolactin levels, which have been shown to be a key player in sexual dysfunction in men. When it comes to your romantic and family life, less may actually be better, research has found. Unfortunately, the creation of a synthetic hormone hasna€™t worked thus far, so it is sometimes necessary to turn to herbs and nutrients to alleviate the lack of testosterone. This herb can be taken in capsule form and can be increased over time if it doesna€™t seem to be effective enough with the first level dose. This can be used in conjunction with other herbs for testosterone, and it can also be found in some drinks. In fact, men that maintain peaceful and loving relationships with women, especially while raising kids, have been shown to have lower testosterone levels than their more ill-tempered counterparts. This was considered such a potent remedy that it was reserved only for Inca royalty for many centuries.

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