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Zinc

Reviewed by the Nimbera editorial team · Last updated May 2026

A systematic review of 38 papers (8 clinical + 30 animal studies; PMID 36577241) concluded that zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone in deficient individuals, with a positive correlation between serum zinc and total testosterone in males.$8-$20 per month

How to use

Take 25-45 mg of elemental zinc per day (as zinc gluconate, zinc citrate, or zinc picolinate - these are better absorbed than zinc oxide). Do not exceed 40 mg/day long-term without medical monitoring. Take with food to reduce nausea. Consider having zinc levels tested before supplementing.

How it works

Zinc is an essential cofactor for testosterone biosynthesis and the function of luteinising hormone (LH), which signals Leydig cells in the testes to produce testosterone. Zinc also inhibits aromatase, the enzyme that converts testosterone to oestrogen. In zinc-deficient men, even moderate supplementation can restore testosterone to normal ranges by correcting this enzymatic deficiency.

Where to buy

Thorne Research Zinc Picolinate 30 mg (Thorne.com, iHerb), Garden of Life Vitamin Code Zinc (Whole Foods, Amazon), NOW Foods Zinc Glycinate 30 mg (iHerb, Amazon). Available at virtually all pharmacies and health food stores.

Typical cost: $8-$20 per month

Safety notes

Taking more than 40 mg/day long-term can deplete copper (take 1-2 mg copper alongside zinc if supplementing long-term). High doses cause nausea, especially on an empty stomach. Very high acute doses can cause vomiting. May interfere with absorption of quinolone and tetracycline antibiotics - space by at least 2 hours. Men with haemochromatosis should avoid zinc supplementation without medical guidance.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Te et al., Serum zinc and testosterone systematic review, PMID 36577241, J Exerc Sci Fit, 2023

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.