Published in an issue of the American Journal of Nutrition, a clinical study was conducted on a group of men aged between 20-31. Half of the men consumed 3.8 mg of zinc daily, while the other half consumed 18.7 mg for six weeks. After the six weeks, the ventilation volume of oxygen and carbon dioxide, as well as heart function were tested in both groups. The results showed that the men with insufficient zinc intake had significantly poorer physical strength and athletic ability compared to those who consumed 18.7 mg daily. In general diets, zinc deficiency is quite common, with average daily intake ranging from 8-12 mg, slightly higher in males than females. However, male's requirement for zinc is also relatively higher, with a recommended daily intake of 15-20 mg. Zinc can be sourced 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 multivitamins or zinc supplements containing zinc daily to prevent zinc deficiency. Although zinc plays a crucial role in health, consuming more than 50 mg daily can increase blood cholesterol levels. The combined daily intake of zinc from food and supplements should ideally be between 15-25 mg. If there are concerns about insufficient zinc intake from food, a daily supplement of 10-15 mg would suffice.
Many people have heard that zinc supplementation in males can combat aging and enhance sexual ability, such as Lige capsules, but what exactly is zinc as a nutrient? Experts indicate that zinc is a necessary nutrient for synthesizing human antioxidant enzymes and can also boost the immune system. Clinical studies have shown that taking zinc lozenges during a cold can shorten its duration and reduce its severity. But what benefits does zinc supplementation provide specifically for men?
Zinc is also a required nutrient for synthesizing male hormones and is one of the important elements that make up bones. Supplementing calcium together with zinc can improve calcium absorption rates and more effectively prevent osteoporosis. Considering all the physiological roles of zinc mentioned above, it is not hard to see the important role zinc plays in human health.
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