In the context of male health, there are a number of variables that determine sperm quality – motility, morphology, volume. One of the many nutrients thought to affect these parameters is zinc. Since some have even stated that zinc supplements might change sperm quality, we need to know what the science says. In this post, I discuss zinc’s effects on sperm health, whether zinc thickens sperm, and its implications for male fertility.
What Zinc Does To The Male Body?
Zinc is a trace element that is vital to many aspects of biology. It regulates the immune system, protein production, wound healing, DNA synthesis, and cell division. Specifically, zinc is particularly crucial in male reproductive health because it assists in the manufacture of testosterone, the dominant male sex hormone.
Zinc is not stored in the body, so proper nutrition is essential. Zinc-containing foods include oysters, red meat, poultry, beans, nuts, whole grains, dairy products and precooked cereals. A safe daily dose for men is around 11 mg, although this can vary according to age, lifestyle and health concerns.
Zinc and Sperm Quality
Zinc is involved in the production and development of sperm. Healthy sperm cells require a good amount of zinc. Insufficient zinc can result in spermatogenic dysfunction, reduced sperm count, and abnormal sperm shape. A number of studies have suggested that men who lack zinc more commonly develop fertility disorders, including oligospermia (low sperm count) and asthenozoospermia (low sperm motility).
In one study, published in Fertility and Sterility, zinc supplementation helped men with low zinc levels enlarge sperm quality. Those given zinc supplementation showed better motility, higher sperm count and better semen quality than those who received it. This suggests that zinc is a necessary building block to maximising male fertility.
Zinc and Sperm Production
Zinc plays a major role in male fertility, specifically the development of sperm. We’ve seen evidence that zinc is abundant in the male reproductive tract – most notably the prostate gland and seminal vesicles. The mineral plays an important role in sperm health in several ways:
Sperm Maturation: Zinc plays an important role in sperm maturation. It is critical to the formation of sperm cells, determining their shape and movement.
Sperm Count: It has been shown that zinc deficiencies reduce sperm count and cause infertility. Regular zinc intake keeps sperm production at its highest levels.
Antioxidant Activity: Zinc is an antioxidant that shields the sperm cells against oxidative damage. Oxidative stress can also destroy sperm DNA, resulting in reduced fertility.
Testosterone Production: Since zinc is a testosterone precursor, high zinc levels can keep testosterone at healthy levels which are essential for male fertility.
Does Zinc Thicken Sperm?
The issue here is, will zinc supplementation really thicken sperm? While no research has been done directly on zinc and semen viscosity, we can glean some ideas from what we know about sperm health and zinc concentration.
Increased Seminal Volume: There is some evidence that adequate zinc may enhance seminal volume. Because sperm are typically thicker when they’re heavier, perhaps zinc might somehow help make sperm thicker in the indirect sense.
Impact on Seminal Glands: Zinc is present in large quantities in the prostate and seminal vesicles, which generate much of the seminal fluid. Keeping optimal zinc levels may promote health in these glands, and might affect viscosity of semen.
Hydration and Nutrition: Remember, hydration and overall nutrition are essential for semen stability. Having a zinc-rich diet, and drinking plenty of water, can improve the viscosity and quality of semen.
Such arguments point toward an association between zinc and sperm thickness, but there’s not yet a clear evidence that zinc supplementation leads to increased viscosity in semen.
How Zinc Affects Sperm Health?
Low zinc can negatively impact a man’s fertility. Zinc deficiency has been associated with the following problems:
Low Sperm Count: Men who lack zinc have a low sperm count, which may be a problem when it comes to fertility.
Low Sperm Fertility: Zinc plays a critical role in the sperm cell metabolism. Zinc deficiencies can cause poor mobility, limiting the ability of sperm to reach and fertilize an egg.
Semen Quality: Zinc loss affects the overall semen quality, affecting volume, consistency, and the health of the sperm.
Supplementing with Zinc
Men with concerns regarding their fertility could benefit from zinc supplementation if their diet is inadequate. Yet it is important to take supplementation very seriously:
Dosage: Adult men should take about 11 mg of zinc daily. Taking more than the recommended maximum intake of 40 mg per day will result in toxicity, causing nausea, diarrhoea and headaches.
Consultation with Physicians: Before commencing supplementation, it is best to talk to a doctor. They can also recommend proper zinc testing and offer tips on safe supplementation.
A Balanced Diet: If possible, it is best to obtain zinc through a well-balanced diet. Zinc-containing foods can give you not only the mineral, but other nutrients that contribute to good health and wellbeing.
Food Sources of Zinc
If you are searching for ways to get more zinc in your body on a natural level, try eating these zinc-dense foods:
Shellfish: Oysters are a good zinc source, but you can also eat crab and lobster.
Meat: Red meat and poultry are great sources of zinc.
Legume: Beans, lentils, and chickpeas contain high levels of zinc, but they also contain phytates that inhibit absorption.
Seeds and Nuts: Pumpkin seeds, sesame seeds, cashews are all good plant-based options.
Dairy: Cheese & milk also add zinc into your day.
Whole Grains: Whole grains are rich in zinc, although like legumes, they also have phytates that inhibit absorption.
Conclusion: Does Zinc Thicken Sperm?
In short, zinc does not thicken sperm in the classic sense, but it has important effects on male reproductive health as far as sperm, movement and quality are concerned. Getting enough zinc from diet or supplements can help men experiencing fertility issues. The bottom line is that holistic health – proper nutrition, regular exercise and managing stress – will play a key role in promoting reproductive health. By getting an understanding of the complicated relationship between zinc and sperm, it’s possible for men to take direct action to improve their fertility and general health.
