If you are on the hunt for ways to enhance your overall love life, you may be intrigued to know that whilst zinc is often thought of as an immune boosting supplement, it can also offer a bunch of sexual benefits too. So, what is it about this micronutrient that can potentially invigorate your sex drive and help towards managing your sexual health?
Zinc is a trace mineral. It is considered an essential nutrient that plays a vital role in how our bodies function but, because we are unable to produce or store it ourselves, staying topped up via the foods we eat, is a must! For the most part, eating a balanced diet is enough to get the necessary quota.
Zinc is required for a plethora of processes within our cells and bodies ranging from growth and development through to maintenance of the immune system. Not having enough Zinc can cause health issues. Amongst other things, a Zinc deficiency can show up as hair loss, loss of appetite and or a loss of taste and smell. Zinc is also crucial as far as sexual health is concerned. A lack of it, is likely to negatively impact us.
The benefits of zinc sexually for women
Zinc is hugely important when it comes to balancing hormones in the female body. For one, it is involved in the production and function of key hormones associated with the thyroid gland, the pancreas and the reproductive organs. Weight gain or loss, mood swings and fatigue are all potential consequences of imbalanced hormones. These side effects could disturb an individual’s overall quality of life and potentially reduce sexual desire as a direct result.
Fluctuations in oestrogen and progesterone, two key hormones in the regulation of sexual desire, would be considered a hormonal imbalance. An unevenness of this nature equals lowered oestrogen levels which might result in a person lacking interest in sex and intimacy (reduced libido). Another possible effect of the rise and fall of the hormones involved, could be irregular periods or disrupted menstrual cycle. This might leave someone feeling irritable, moody, tired and lacking energy which may hinder any motivation for intimacy and emotional connection.
Having correct levels of zinc in the body means that testosterone will be produced normally. Because testosterone is the hormone responsible for sex, normal production pretty much means, a normal sex drive – (‘normal’ being relative).
However, the benefits of zinc sexually extend far beyond arousal. When it comes to fertility, maintaining good Zinc and other essential mineral levels is vitally important at all stages. In fact, a deficiency could cause difficulty in conceiving. Zinc serves a key function in maintaining a thick and healthy uterine lining, providing the correct environment for the fertilised egg to eventually attach itself and begin to develop as an embryo.
Having the right amount of zinc in the body will also support foetal growth and development and work towards reducing the risk of the baby being born preterm. It also regulates the hormones most impacted by pregnancy, such as insulin. Zinc also helps to keep blood sugar levels down and regulated, preventing the onset of gestational diabetes.
The sexual benefits of Zinc for men
Similarly to women, zinc plays a huge role in both the production and regulation of testosterone. Lowered levels of zinc could impact the quality of sperm produced and even decrease the count. Having the correct amount of zinc in the body helps ensure the correct motility and shape of the sperm, thus leading to better fertility.
With its direct connection to testosterone levels, zinc could be responsible for erectile dysfunction in some men if they are lacking in the mineral. Erectile dysfunction is very common and affects roughly 1 in 2 men in the UK. While the causes of ED usually range from physical, psychological or simply down to lifestyle choices, it could also be a symptom of a zinc deficiency.
A study that was undertaken in 1996, supported the role of zinc in testosterone production by successfully illustrating that testosterone levels significantly decreased in young men that were fed a diet deficient in zinc, specifically. This same study also concluded that testosterone levels in elderly men who were given an increase in zinc practically doubled!
It is important to note that most men who have erectile dysfunction do not necessarily have any concerns regarding their testosterone levels. Therefore, being able to conclude ED is because of a lack of zinc, would require a healthcare professional to be satisfied that an individual’s symptoms are conducive to lowered levels of zinc. That professional would likely assess their diet and lifestyle as well as run blood tests to check testosterone levels.
The benefits of zinc sexually also supports good prostate health. The prostate is one part of the body that has a very high concentration of zinc. Ensuring levels within the body are satisfactory means the gland can function as it should, which includes preventing bacterial infections from developing that could lead to inflammation of the prostate, also known as prostatitis.
Other sexual benefits too
We know blood flow is key when it comes to sex. Sexual function relies heavily on it. Blood flow increases during arousal flooding our genitals and getting them plump, juicy and/or hard depending on what you are blessed with. The stronger the blood flow, then yep, you guessed it, the fuller those erectile tissues will become.
The truth is, once blood is pumping through the body effectively, we are more likely to experience, longer, stronger sexy time sessions with a boost to our in-bedroom stamina for extra clout! The contractions associated with a good, hard orgasm ramp up hugely with a strong blood flow, in fact pleasure overall is heightened as nerve sensitivity is amplified. On the flip side, if blood flow is poor, responsiveness may be reduced, and women could experience vaginal dryness whilst men may have difficulty getting and maintaining an erection. Energy levels are also likely to take a hit, making it more difficult to achieve an orgasm.
Researchers have found that one of the benefits of zinc sexually is that it encourages muscles to relax by reducing the amount of calcium in them. This amazingly not only allows blood to flow more freely, but it can lower blood pressure too!
Zinc also has the power to enhance libido and arousal. It does this by regulating dopamine in the brain. Dopamine is neurotransmitter which is essentially a brain chemical. It influences and controls both our emotions and mood. Our brains become engulfed with this feel-good chemical as soon as we experience something enjoyable such as sex. And it is even released before we engage in acts that are pleasing. The mere anticipation of getting involved in something satisfying and enjoyable is enough to trigger our dopamine levels to spike. It’s the driver behind desire and adds a welcomed extra layer to arousal and the intensity of an orgasm.
Zinc actually facilitates the production of dopamine by helping specific enzymes within the brain convert Tyrosine (usually found in protein rich and plant based foods) into dopamine. Zinc also doubles up as ‘receptor protectors’ – preventing damage to the parts of the brain that dopamine sends its signals to. It’s all so sciency!
The long and short of it is, zinc crucially helps create dopamine and ensures it’s working in the way it should. This, in turn, keeps our dopamine levels balanced, providing the perfect breeding ground for satisfying sex.
So, if we want all of the sexual benefits of Zinc, how much do we need?
Unfortunately for us, the human body does not store zinc so to reap the benefits of zinc sexually, we must be sure to consume the necessary recommended amount on a day-to-day basis. The NHS website recommends 9.5mg for men, per day and 7mg for women.
The best and debatably the most fun way to get your daily intake is through a good, balanced diet that includes nutrient dense foods.
The following foods are good sources of zinc:
- Meat – red meat is biologically the best, but all meats contain zinc.
- Shellfish, especially oysters. These have particularly high amounts of zinc, but the idea of being ‘enjoyable’, will divide a room!
- Dairy – cheese and milk contain particularly high levels that are easily absorbed into the body. That’s likely to include a good quality yoghurt.
- Dark chocolate – 50%-90% cocoa solids – which is particularly great news!
- Whole grains such as buckwheat and quinoa.
Interestingly, fruit and veg usually top the nutrition scale when it comes to what serves as part of a good all-round diet, but when it comes to zinc, they typically do not offer as much as animal products do.
If you struggle with getting enough of the above and think you may be zinc-deprived, there’s a pill for that! Multivitamins that include zinc are available or if you are severely lacking, zinc only pills can be prescribed. However, you would need to go through a full assessment conducted by a healthcare professional to get your hands on these.
The bottom line
As well as the sexual benefits of zinc, we need it for good health all around.
When it comes to sexual health, zinc is particularly important in the testosterone producing department, as this hormone is responsible for our sex drive. It also helps promote more stamina and energy for endurance and longer lasting lovemaking sessions.
Zinc is much needed in the making and use of dopamine which is key when it comes to our pleasure and arousal. And as far as fertility is concerned, zinc is essential as it helps to balance hormones in the female body and is necessary for good quality sperm.
Eating well is the ideal way of fuelling our body with this much needed micronutrient but it’s useful to know supplements are available if we have trouble hitting that daily dose!