Zinc can increase testosterone nearly 300%
ZINC can nearly TRIPLE your testosterone levels, IF you are deficient in it.
A ton of people struggle with low testosterone, AND simultaneously, several greedy and unethical supplement companies capitalize on this by selling them overpriced so-called testosterone boosters that don't even have a FRACTION of the power of … ZINC !!
Yes, zinc is the single most powerful NATURAL testosterone booster (nutrition-wise), is EXTREMELY cheap, and is found in MANY common foods.
In this study by Prasad et al., when men were put on a zinc restricted diet for just 5 months, their total testosterone levels got DESTROYED by nearly -70%, dropping from 1156 ng/dl to just 306 ng/dl.
In short, they went from the absolute high end of the natural testosterone range to borderline hypogonadal territory from just removing ONE nutrient, zinc. And since restoring nutrient deficiencies restores testosterone levels back to baseline, this theoretically means a ~276% increase in testosterone from just correcting a zinc deficiency.
In that same study, when 9 old zinc-deficient men corrected their zinc deficiency, their testosterone levels went up 93% in just 6 months (nearly doubled), from 239 ng/dL to 462 ng/dL. By month 3, their testosterone levels were already up a whopping 71%.
These are increases that NONE of the overpriced natural testosterone boosters even come close to matching.
Yet zinc is infinitely cheaper, is found in many common foods, and offers a host of other benefits in addition to testosterone boosting.
Conclusion? Make sure that EVERY meal you eat contains a decent amount of zinc, from WHOLE foods (such as red meat and oysters). I specify “every meal” because the average diet contains a LOT of anti-nutrients (such as phytic acid) which drastically reduce zinc absorption (study), in addition to the fact that zinc competes with several other minerals for absorption.
Therefore, making sure that there is a high-zinc food item in every meal that you eat will ensure that you don’t run into zinc absorption issues. The RDA for zinc is around 11 mg (depending on your country), but due to absorption and bio-availability issues, some may need at least 50 mg of elemental zinc (just make sure you also eat enough copper to keep your zinc:copper ratio around at most 10 to 1).
Avoid zinc supplements, or use them ONLY as a backup plan, as whole foods are cheaper, safer, and give you the best return on investment since they also come with a lot of other nutrients that will further help boost your testosterone levels.
Testosterone levels of the zinc depleted group vs the normal zinc group
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SOURCES
Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-8. doi: 10.1016/s0899-9007(96)80058-x. PMID: 8875519.
Hambidge KM, Miller LV, Westcott JE, Krebs NF. Dietary reference intakes for zinc may require adjustment for phytate intake based upon model predictions. J Nutr. 2008 Dec;138(12):2363-6. doi: 10.3945/jn.108.093823. PMID: 19022958; PMCID: PMC2635502.
Lönnerdal B. Dietary factors influencing zinc absorption. J Nutr. 2000 May;130(5S Suppl):1378S-83S. doi: 10.1093/jn/130.5.1378S. PMID: 10801947.
Maares M, Haase H. A Guide to Human Zinc Absorption: General Overview and Recent Advances of In Vitro Intestinal Models. Nutrients. 2020 Mar 13;12(3):762. doi: 10.3390/nu12030762. PMID: 32183116; PMCID: PMC7146416.
Gibson RS. A historical review of progress in the assessment of dietary zinc intake as an indicator of population zinc status. Adv Nutr. 2012 Nov 1;3(6):772-82. doi: 10.3945/an.112.002287. PMID: 23153731; PMCID: PMC3648701.