Published in an issue of the American Journal of Nutrition, a clinical study was conducted on a group of men aged between 20-31. In this study, half of the male participants consumed 3.8 mg of zinc daily, while the other group consumed 18.7 mg daily for six weeks. Afterward, the ventilation volume of oxygen and carbon dioxide, as well as heart function, were tested for both groups. It was found that men with insufficient zinc intake had significantly poorer physical strength and athletic ability compared to those consuming 18.7 mg daily.
In general diets, it is easy to have insufficient zinc intake, with average daily intake ranging from 8-12 mg, slightly higher for men than women. However, men also have a relatively higher requirement, with a recommended daily intake of 15-20 mg of zinc. Zinc can be sourced from food, multivitamins, or supplements. Oysters contain the highest amount of zinc among natural foods, but they also have high cholesterol and should not be consumed daily. Therefore, it is best to take multivitamins or zinc supplements containing zinc daily to prevent zinc deficiency issues. However, 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 range between 15-25 mg. If concerned about insufficient zinc content in food, a daily supplement of 10-15 mg would suffice.
Many people have heard that zinc supplementation for men can combat aging and enhance sexual capabilities. 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 severity. However, what specific benefits does zinc provide for men?
Zinc is also a required nutrient for synthesizing male hormones and is one of the essential elements composing bones. Supplementing calcium along with zinc can improve calcium absorption rates and more effectively prevent osteoporosis. Considering the physiological roles of zinc outlined above, it's clear how important zinc is in maintaining human health.
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