Published in an issue of the American Journal of Nutrition, a clinical study was conducted on a group of males aged between 20-31. In this study, half of the male participants consumed 3.8 mg of zinc daily, while the other half consumed 18.7 mg daily for six weeks. Afterward, their ventilation volume of oxygen and carbon dioxide as well as heart function were tested. It was found that the males with insufficient zinc intake had significantly poorer physical strength and athletic ability compared to those who consumed 18.7 mg daily. In general diets, it is easy to have insufficient zinc intake. The average daily intake is between 8-12 mg, slightly higher in males than females. However, males also have a relatively higher demand and should consume 15-20 mg of zinc daily. Zinc can be obtained from food, multivitamins, or supplements. Oysters contain the highest amount of zinc among natural foods, but due to their high cholesterol content, they should not be consumed daily. Therefore, it is best to take zinc-containing multivitamins or zinc supplements daily to prevent zinc deficiency. Although zinc plays a crucial role in health, consuming more than 50 mg daily (combined from food and supplements) can increase blood cholesterol levels. The combined zinc intake from food and supplements should ideally be between 15-25 mg daily. If there are concerns about insufficient zinc in food, taking 10-15 mg of zinc supplements daily would suffice.
Many people have heard that zinc supplementation in males can combat aging and enhance sexual ability, but what exactly is zinc as a nutrient? Experts state that zinc is an essential nutrient for synthesizing human antioxidant enzymes and can also boost the immune system. Clinical studies indicate that taking zinc lozenges during a cold can shorten its duration and reduce severity. However, what specific benefits does zinc provide for males?
Zinc is also a necessary nutrient for synthesizing male hormones and is one of the important elements composing bones. Supplementing calcium alongside zinc can improve calcium absorption rates and more effectively prevent osteoporosis. Considering all the physiological functions of zinc mentioned above, it's clear how vital zinc is in maintaining human health.
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Note: This translation is for informational purposes and should not replace professional medical advice. Always consult with healthcare professionals regarding nutritional needs and supplement use.