Bottom line: healthy men (and women) cover daily zinc requirements through a varied diet and do not require supplementation, said urologist Daria Chernysheva.
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What processes in the body is involved in zinc?
Protein exchange. Collagen synthesis and wound healing. Providing an immune response. Testosterone Synthesis Smell and taste.
Even from such a short list it is clear that everyone needs zinc. Men and women need protein, immunity and testosterone. Just for men (as well as pregnant, lactating and teenagers) the need is 30% higher due to more intense protein metabolism.
The problem is that zinc is not stocked here, its reserves must be regularly replenished from the outside. Almost 60% of all zinc "works" in the muscles, another 30% – in the bones.
Do all men need zinc supplements? Not! A healthy male with a varied diet does not need an additional intake of zinc.
What products have zinc? Oysters, red meat, crabs, lobsters, poultry, dairy products, nuts, beans.
Most oysters have zinc
Who really needs zinc supplements? Vegetarians, patients with gastrointestinal problems (ulcerative colitis, Crohn's disease), after bariatric surgery, people with alcohol dependence, sickle cell anemia, who have been taking thiazide diuretics for a long time.
In some studies, a direct relationship was found between the concentration of zinc in semen, prostate secretion, and male fertility rates. However, it has not been possible to prove that zinc supplements (and not nutrition and lifestyle) increase fertility.
But there is already work that links the uncontrolled intake of antioxidant supplements with male infertility. Therefore, any supplements – only after consulting a doctor!
The top safe dose of zinc = 45 mg per day for adults, for children – no more than 28 mg.
Important: Supplements with zinc reduce the effect of antibiotics tetracycline and fluoroquinolone series! Therefore, do not combine supplements and antibiotics!
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