The link between zinc and erectile dysfunction, explained
Even though it’s incredibly common, erectile dysfunction (ED) can destroy your self-confidence. According to Mayo Clinicmore than half of men between the ages of 40 and 70 experience some form of it — but that doesn’t make it any less frustrating to deal with.
One of the most difficult aspects of ED is that it can be caused by a variety of factors, from physical things like high blood pressure and obesity to psychological factors like depression or relationship problems. If you are struggling with ED, it is important to speak with a medical professional to explore the reasons behind your symptoms and determine the best course of action.
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Although self-diagnosis would not be advisable, you may want to ask your doctor about zinc deficiency. It turns out that there is a link between zinc – an essential trace element found in foods such as meat and fish – and men’s sexual health. Here’s what you need to know.
What is zinc and how much do you need?
Zinc supports your immune system and metabolism. It’s a trace element, meaning you only need small amounts – but it plays a vital role in cellular processes and health. The body does not store extra zinc, so it must be obtained through food.
Shellfish such as crab, oysters and lobster are rich sources of zinc, as are beef, poultry and pork. Some legumes, nuts and seeds, and whole grains also contain zinc, but they are also associated with poorer absorption of the nutrient.
The National Institutes of Health (NIH) recommends 11 mg per day for adult men. To give you an idea, a 3-ounce serving of red meat provides about 5 mg of zinc. While the recommended amount can be obtained through food, there are people who are more at risk of suffering from deficiencies.
According to the University of Oregonin the US, about 12 percent of people and about 40 percent of the elderly are at risk of zinc deficiency due to inadequate dietary intake and reduced absorption of the nutrient.
If you are a vegetarian or eat a plant-based diet, you are more likely to lose zinc. Additionally, as mentioned above, absorption also matters. For example, heavy alcohol use can affect the body’s ability to absorb zinc. A poor diet or high stress can also affect it.
“A high intake of refined grains and sugars provides tons of ’empty’ calories while binding to zinc and flushing it out of the body. Chronic stress increases cortisol levels, which increases urinary zinc excretion,” according to Dr. SweatBlock.
The link between zinc and erectile dysfunction
“In men, zinc plays an essential role in promoting erectile function by ensuring optimal testosterone levels,” says Dr. James Hook, MD in Neurogan Health.
ONE 1996 study showed the relationship between zinc and testosterone. The young men were on a low-zinc diet. After 20 weeks on the diet, there was almost a 75% reduction in their T levels. Another study found that zinc administration improved sexual performance in rats exposed to lead.
“The prostate has higher concentrations of zinc than any other tissue in the body. This mineral is involved in almost every aspect of male fertility and sexual function,” adds Ali. “Deficiencies have been clearly linked to low sperm count, poor sperm motility, reduced testosterone metabolism, and yes — even difficulty achieving or maintaining an erection.”
A zinc deficiency can therefore lead to erectile dysfunction. It doesn’t mean it’s common, and it doesn’t mean taking a zinc supplement without the help of a professional will cure your DM. But it can certainly be a factor to consider.
Signs You May Be Deficient in Zinc
According to Hook, zinc deficiency is not that widespread. But if you suffer from symptoms such as hair loss, a tendency to catch colds and infections, delayed wound healing and diarrhea, your body may be lacking this essential nutrient. You may also notice the effects of a zinc deficiency in your workouts, your sex drive, and even your nails.
“Some telltale signs that a man may be zinc deficient include lack of sex drive, fatigue, poor recovery from exercise, frequent illnesses due to a weakened immune system, loss of appetite and struggling with male pattern baldness. White spots on the nails or reduced sense of taste and smell can also signal a deficiency,” says Ali.
If you recognize yourself in the above symptoms, talk to your doctor about your zinc levels. Even a mild deficiency can create problems down the road. The good news is that it’s pretty easy to deal with.
Again, you don’t want to start supplementing without confirming that you’re deficient — in fact, taking too much zinc can be dangerous — but if you discover you’re zinc deficient, the results of supplementation can be game-changing.
At the very least, you can start by making sure you’re getting enough zinc in your diet. Eating lean meats and seafood can really help on this front, but if you’re a vegetarian or vegan, plant-based sources may not be enough for you.
While zinc isn’t necessarily the cause or the solution when it comes to DM, it’s a small nutrient that can have a big impact on your overall health. Don’t underestimate its role in your energy, vitality and sexual well-being.
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