To optimize your testosterone levels, you don’t only need the proper amounts of vitamins and minerals; you also need to sleep well, exercise, and keep a healthy weight. 1. Sleep Taking zinc tablets while you're taking quinolone or tetracycline antibiotics can potentially interfere with their ability to fight bacteria. Uwitonze AM, Razzaque MS Role of Magnesium in Vitamin D Activation and Function J Am Osteopath Assoc. (2018 Mar 1) All Peak Performance supplements undergo third-party testing for quality and accuracy. They’re also manufactured following CGMP regulations and standards.

Jafari F, Amani R, Tarrahi MJ Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and Brain-Derived Neurotrophic Factor in Young Women with Premenstrual Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial Biol Trace Elem Res. (2019 Jun 2) Anti-Oxidant Enzyme Profile - Kara E, Gunay M, Cicioglu I, Ozal M, Kilic M, Mogulkoc R, Baltaci AK Effect of zinc supplementation on antioxidant activity in young wrestlers Biol Trace Elem Res. (2010 Apr) The interventions discussed in this article will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year. Zinc picolinate. According to one older study, your body may absorb this form better than other types of zinc, including zinc gluconate and zinc citrate.

What is the Difference Between Zinc Citrate, Zinc Picolinate, Zinc Glycinate and Zinc Gluconate?

Wang L, Song Y Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: A meta-analysis of randomized, double-blind and placebo-controlled trials. Clin Respir J. (2018-Mar) Because it’s one of the most widely available and cost-effective forms, zinc gluconate can be a good option to bump up your intake without breaking your bank. If you still feel the need to supplement, keep in mind that supplemental magnesium is more likely than dietary magnesium to cause adverse effects, which is why the FDA fixed at 350 mg the Tolerable Upper Intake Level for magnesium supplementation in adults. Also, you may want to avoid magnesium oxide: it has poor bioavailability (rats absorbed only 15% in one study, [112] and humans only 4% in another [113]) and can cause intestinal discomfort and diarrhea. Overhyped supplements Olivares M, Pizarro F, Ruz M, de Romaña DL Acute inhibition of iron bioavailability by zinc: studies in humans Biometals. (2012 Aug)

Hunter J, et al. (2021). Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. Pneumonia Symptoms - Shah GS, Dutta AK, Shah D, Mishra OP Role of zinc in severe pneumonia: a randomized double bind placebo controlled study Ital J Pediatr. (2012 Aug 2)

Benefits of Zinc

Serum BDNF - Solati Z, Jazayeri S, Tehrani-Doost M, Mahmoodianfard S, Gohari MR Zinc monotherapy increases serum brain-derived neurotrophic factor (BDNF) levels and decreases depressive symptoms in overweight or obese subjects: A double-blind, randomized, placebo-controlled trial Nutr Neurosci. (2014 Jan 7) Seet RC, Lee CY, Lim EC, Quek AM, Huang H, Huang SH, Looi WF, Long LH, Halliwell B Oral zinc supplementation does not improve oxidative stress or vascular function in patients with type 2 diabetes with normal zinc levels Atherosclerosis. (2011 Nov) Keep in mind that nasal sprays containing zinc have been linked to loss of smell and should be avoided. Summary

Depression Symptoms - Siwek M, Dudek D, Paul IA, Sowa-Kućma M, Zieba A, Popik P, Pilc A, Nowak G Zinc supplementation augments efficacy of imipramine in treatment resistant patients: a double blind, placebo-controlled study J Affect Disord. (2009 Nov) Patients experiencing chronic wounds or ulcers often have deficient zinc metabolism and lower serum zinc levels. Zinc is widely used in skin creams for treating nappy rash or other skin irritations. Hemilä H, et al. (2017). Zinc acetate lozenges may improve the recovery rate of common cold patients: An individual patient data meta-analysis.Zinc picolinate is usually taken in doses of 15–30 mg daily. If you’re 19 or older and considering taking a zinc supplement, you should be cautious about taking no more than 40 milligrams daily. It’s believed zinc supplements may also prevent the absorption of certain antibiotics, which may potentially reduce how effective they are, if both are taken at the same time. A review of 24 studies found that zinc supplements decreased levels of total and LDL (bad) cholesterol and blood triglycerides. As such, they could potentially help prevent heart disease. Shellfish– is a low calorie source of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32mg or 291% of your RDA. Smaller shellfish, such as shrimp and mussels contain around 14% of the RDA per 100g 3 Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.