Zinc for Male and Female Fertility
Zinc is a powerhouse nutrient and antioxidant for preconception and fertility. It has powerful benefits for both female and male reproduction and fertility outcomes, as well as maintaining general hormonal health and balance. This article discussing the role zinc plays in reproduction in men and women, as well as rich food sources so you can start eating more of it today!
What is Zinc?
Zinc is an essential mineral found in many animal and plant foods. It has important roles all over the body, being involved in over 300 different enzymatic reactions, including in immune health, skin barrier and wound healing, metabolism and gut health. It also works to enhance your sense of taste and smell and functions as an antioxidant, helping to protect our cells from free radical damage.
When it comes to reproductive health, the DNA replicating actions of zinc support the development of new, healthy egg and sperm. In Australia, the recommended daily intake for men is 14mg, for women 8mg, and for pregnancy and lactation 11mg and 12mg respectively. Zinc is present in a variety of foods, however vegetarians or vegans may need to eat more plant sources of zinc as it is less bioavailable than the animal forms.
How Can it Boost Female Fertility?
Zinc plays a number of roles in female fertility. It is needed for healthy egg development and quality and it also plays a part in egg fertilisation once it has fused with a sperm (1). A lack of zinc can result in impaired egg quality and lowers the chance of fertilisation. Egg quality is vital for successful ovulation, progesterone production and the development of a healthy uterine lining to optimise implantation of the fertilised embryo.
It is needed for optimal thyroid function which regulates our metabolism as well as menstrual cycle (2). Too much or too little thyroid hormone can cause irregular periods and impair ovulation which are both detrimental to fertility. Once pregnant, zinc deficiency can increase the risk of miscarriage, preterm delivery and stillbirth so it is definitely worth taking the time to check you are getting enough in your diet if you are trying or planning to get pregnant in the near future.
How Can it Boost Male Fertility?
In men, zinc is vital for optimal sperm health and function. It is found in high concentrations in the prostate, testes and spermatozoa showing how important it is for male reproductive health (3). It has roles in maintaining the lining of the male reproductive organs, improving sperm count, sperm motility and helping to reduce DNA damage (4). Zinc deficiency can reduce testosterone production and impact new sperm development (spermatogenesis), therefore increasing the number of abnormalities which can impair fertilisation and chances of successful pregnancy. Optimal zinc in males is also linked increased sperm concentrations, viability and motility (3).
Foods to Eat More Of
Zinc is found in many different foods, however, the richest sources are found in animal protein. Below is a list of these animal and plant sources along with their zinc content so you can estimate how much you are eating on a daily or weekly basis if you choose to do so:
Oysters (2-4 oysters = 15-20mg zinc, depending on the species)
Lamb shank (100g = 10mg zinc)
Beef steak (100g = 8mg zinc)
Pumpkin and sesame seeds (100g = approx. 7.5mg zinc)
Cashew nuts (100g = 5.5mg zinc)
Oats (1 cup = 3mg zinc)
Cheddar cheese (1 cup shredded = 3mg zinc)
Full fat yogurt (1 cup = 1.5mg zinc)
Whole milk (1 cup = 1mg zinc)
Legumes inc. chickpeas, lentils (1 cup = 2.5mg zinc) and
85% dark chocolate (2 squares, 20g = 0.7mg zinc)
Liver and other organ meats are another great source but less commonly eaten.
A Note on Zinc for Vegans or Vegetarians
Even though there are many amazing plant foods that contain zinc, it is in a form that is harder for our body to absorb owing to the presence of compounds such a phytates that bind the zinc and make it harder for our intestinal cells to absorb. This means we need to eat more of these foods to meet our recommended intake. Ways to reduce phytate content include soaking, sprouting, or fermenting grains and legumes before use.
If you are at all concerned about your intake, a nutritionist can refer you for a blood test to measure zinc status, and can interpret the results in the context of your overall health and dietary patterns and advise if supplementation could be beneficial. Overall though, thoughtful planning of a plant-based diet, along with professional guidance when needed, can help ensure you are getting sufficient zinc without risking mineral imbalances that are associated with supplementation.
In Summary
Zinc is an incredible nutrient, not only for reproductive function and fertility, but also as an antioxidant, for boosting our immune system, healing the skin and improving gut health. It is widely available in many foods but those that eat minimal animal products will need to eat more plant foods to meet their requirements. Supplementation should only be done under the care of a qualified natural healthcare professional who can help determine the appropriate dose to avoid any negative effects, such as zinc toxicity or an imbalance with copper.
Note: The information contained in this article is for general information purposes only and is not intended to replace the advice of your doctor. Any dietary or supplement changes should be made under the guidance of a healthcare professional.
References
Garner, T. B., Hester, J. M., Carothers, A., & Diaz, F. J. (2021). Role of zinc in female reproduction. Biology of Reproduction, 104(5), 976–994. https://doi.org/10.1093/biolre/ioab023
Khanam, S. (2018). Impact of zinc on thyroid metabolism. Journal of Diabetes, Metabolic Disorders & Control, 5(1):27-28.
Kumar, N., & A.K. Singh. (2016). Role of zinc in male infertility: review of literature. Indian Journal of Obstetrics & Gynecology Research, 3(2), 167–171.
Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc is an essential element for male fertility: A review of Zn roles in men's health, germination, sperm quality, and fertilization. Journal of Reproduction & Infertility, 19(2), 69–81.