Zinc Deficiency & Low Testosterone: Why This Overlooked Mineral is Crucial for Men’s Fitness Goals

Whatever you are training for, reaching your goals will require effort, dedication, and determination. You’ll need to hit the gym like it’s your job, eat right, and pay attention to rest and recovery. The harder—and smarter—you work, the better your results will be.

That’s what makes training ruts and plateaus so frustrating and disheartening—you put in the work but don’t see the progress you deserve.

I’m a veteran personal trainer and for more than 30 years I’ve been helping my army of clients achieve their lifelong fitness goals. While I’m almost always successful, even the people I’m guiding sometimes hit a wall.

When this happens, I first make sure that they’re ticking all the “big boxes:” Getting enough sleep, following a sensible diet, and avoiding too much stress. But, if they’re already on the right track and still stuck in a rut, I may have to dig deeper.

For men, this often means looking for zinc deficiencies, which can lead to low testosterone levels. Low testosterone is often a problem for older men, but younger guys are at risk, too. Suboptimal testosterone levels can severely undermine your training efforts, not to mention your sexual health and mood.

In this article, I explain the importance of zinc for testosterone production, the signs of low zinc levels, and how to get more of this critical substance.

What is Zinc, Anyway?

The food you eat contains more than kilocalories, protein, carbohydrates, fat, and fiber. It’s also your primary source of micronutrients, the collective term for vitamins, minerals, and other substances essential for your health. Natural, unprocessed foods tend to be high in micronutrients, while they’re often missing from refined foods.

Zinc is a mineral that has dozens—probably hundreds—of biological functions, making it one of the most important micronutrients, even though you only need it in small amounts.

This vital mineral is important for:

• Cell growth and repair
• Wound healing
• Antioxidant defense
• Hormone production, including testosterone

Your body cannot synthesize (make) zinc, so you must get it from dietary sources. Of course, to do that you need to know where to find it!

Good sources of zinc include:

• Beef
• Chicken
• Crab
• Eggs
• Lamb
• Oysters
• Pork
• Pumpkin seeds
• Shellfish
• Dark chocolate
• Fortified cereal

It can also be helpful to take a zinc supplement, especially if you don’t eat many of the foods listed above. More on that later…

But how do you know if you are low in zinc? Check out the list of symptoms in the next section.

Signs and Symptoms of Zinc Deficiency

Even if you’ve got enough zinc, your body only contains trace amounts. As such, blood tests to determine your levels can be inaccurate. As a result, zinc deficiencies are often diagnosed from symptoms.

You may have a zinc deficiency if you experience any of the following:

• Weakened immune function – frequent colds or infections due to compromised immunity.
• Slow wound healing – cuts, bruises, or injuries taking longer to heal.
• Hair loss – thinning or loss of hair.
• Skin issues – acne, rashes, or eczema-like conditions.
• Loss of appetite – a noticeable decrease in hunger.
• Fatigue and weakness – low energy levels and difficulty recovering from workouts.
• Mood changes – increased irritability, depression, or anxiety.
• Cognitive decline – difficulty concentrating or remembering things.
• Reduced sense of taste and smell – a diminished ability to detect flavors or scents.
• Delayed growth or sexual development – zinc deficiency can hinder proper growth or pubertal development.

And crucially for exercisers, low testosterone levels, which can significantly impact your strength, muscle gains, and overall fitness performance. A zinc deficiency can directly affect testosterone production, which in turn can undermine your fitness progress, so it’s essential to understand how these two are connected.

Common Causes of Low Zinc

So, you think that you might be suffering from a zinc deficiency. Don’t worry, you are not alone! According to the World Health Organization (WHO), 17.3% of the global population suffers from low zinc (1).

However, before you try and fix this issue, it’s a good idea to determine the cause. After all, if you don’t address the source of the problem, any interventions may be less effective.

Common causes of low zinc include:

• Inadequate dietary intake – not eating enough zinc-rich foods, especially if you follow a restrictive or plant-based diet.
  
• High levels of physical activity – intense training can increase zinc losses through sweat and urine, raising your daily requirements.
• Chronic stress – physical or emotional stress can deplete zinc stores due to elevated cortisol and inflammation.
• Digestive issues – conditions like IBS, Crohn’s disease, or low stomach acid can impair absorption.
• Excess alcohol consumption – alcohol interferes with zinc absorption and increases its excretion.
• High phytate intake – phytates found in grains, legumes, and seeds can bind to zinc and block absorption.
• Frequent illnesses or infections – fighting off bugs uses up more zinc, especially if your immune system is compromised.
• Age-related absorption decline – older adults may absorb less zinc from food, even if their intake is adequate.
• Using a poor-quality zinc supplement – not all supplements are created equal. Some forms of zinc are poorly absorbed, meaning you could be taking it and still be deficient.

Zinc & Testosterone: The Link

Zinc and testosterone are closely related. It’s no coincidence that oysters, a food famously high in zinc, are often considered an aphrodisiac, which is something believed to increase sex drive.

That’s because zinc is directly involved in the synthesis and regulation of testosterone, which makes it especially important for men looking to build muscle and strength. Low testosterone levels can severely undermine your training progress, while optimal levels will make your training much more productive.

This explains why some athletes and bodybuilders use exogenous testosterone, i.e., anabolic steroids. This practice artificially raises T levels. However, using steroids can harm your health and, depending on where you live, may be illegal, too.

Plus, unless you get your testosterone from a reputable doctor, there is no guarantee that what you are using is legit—fake and contaminated steroids are a serious problem.

So how important is zinc for achieving optimal natural testosterone production? Research suggests very!

A 1996 study found that restricting zinc intake in healthy young men led to a significant drop in testosterone. Conversely, supplementing with zinc can increase T levels in men who were deficient (2). More recently, a meta-analysis confirmed a strong relationship between zinc status and testosterone, further reinforcing this essential link (3).

In addition to its role in testosterone production, zinc also acts as an aromatase inhibitor (4). Aromatase is the enzyme responsible for converting testosterone into estrogen—a hormone that, in excess, can decrease muscle growth, increase fat storage, and lead to other unwanted side effects.

By helping to keep the lid on aromatase, zinc helps create a more favorable testosterone-to-estrogen ratio, which is important for men trying to improve their body composition and performance.

How to Fix Your Zinc Deficiency (and Naturally Boost Testosterone)

So, do you think your zinc levels need a boost so that you can naturally raise your testosterone levels? Raising your T-levels could help unblock your training, make it easier to get lean, boost your energy and mood, and reignite your sex drive.

But, before you start buying zinc supplements, try increasing your intake of high-zinc foods. This is arguably the safest and most enjoyable way to raise your zinc levels.

Here’s is a zinc—and therefore testosterone—boosting menu that contains many of the best, most available, high-zinc foods:

Breakfast: Steak & Eggs with Sourdough Toast

• 4–6 oz lean beef steak (chuck or ground – rich in zinc and creatine)
• 2 whole eggs (contribute zinc, cholesterol for hormone synthesis, and vitamin D)
• 1 slice sourdough toast with real butter
• 1 orange (vitamin C supports immune function and may help with zinc absorption)
• Optional: Black coffee or green tea—both offer mild hormonal support.

Lunch: Mediterranean Tuna Bowl

• 1 can (or fresh fillet) of tuna in olive oil (zinc, selenium, omega-3s)
• 1 cup cooked quinoa (contains some zinc + magnesium)
• Mixed salad greens with cherry tomatoes, olives, and cucumber
• Dressing: olive oil, lemon juice, and crushed garlic
• 1 tbsp pumpkin seeds sprinkled over the top (plant-based zinc source)

Snack: Greek Yogurt Parfait

• 1 cup full-fat Greek yogurt (contains some zinc + healthy fat)
• ¼ cup mixed nuts (cashews and almonds for zinc and magnesium)
• 1 tbsp dark chocolate chips (yes—dark chocolate contains zinc!)
• ½ cup berries

Dinner: Garlic Butter Shrimp with Sweet Potato and Greens

• 6–8 oz shrimp or shellfish (e.g., mussels or lobster if available – top zinc sources)
• Garlic and butter for cooking (garlic may support testosterone indirectly)
• 1 medium sweet potato (vitamin A, carbs to support recovery)
• Steamed spinach or kale (magnesium and fiber)
• Optional dessert: A small square of dark chocolate with a handful of pumpkin seeds.

What About Zinc Supplements?

In my opinion, the most enjoyable way to increase your zinc intake is to eat more zinc-rich foods, many of which are delicious. I mean, you can eat chocolate, steak, and eggs—what’s not to love?

But I also recognize that there may be times when your diet is less than perfect, and a supplement may be necessary. However, not all zinc supplements were created equal, and the type of zinc is critical.

The best types of zinc have high bioavailability and absorbency with the lowest risk of unwanted side effects, such as nausea and stomach upsets. These include:

• Zinc picolinate
• Zinc citrate
• Zinc gluconate
• Zinc monomethionine
• Zinc acetate
• Zinc orotate

It’s best to avoid zinc oxide as, although it’s cheap and widely available, it’s not absorbed easily. Zinc oxide is a common ingredient in multivitamins and multiminerals.  

Caution:

While zinc supplements are generally safe, you can have too much of a good thing, and zinc toxicity can occur if you take excessive amounts. The symptoms of excessive zinc include (5):

• Abdominal cramps and pain
• Diarrhea
• Headaches
• Malabsorption of other nutrients
• Nausea and vomiting

As such, the recommended dietary allowance (RDA) for adult men is around 11 mg per day. However, when supplementing—especially to support testosterone—most supplements provide 15 to 30 mg per dose. Avoid exceeding 40 mg per day (the established upper limit) unless directed by a healthcare provider.

Closing Thoughts

The link between zinc and testosterone is irrefutable, and too little of either could be the hidden barrier that’s preventing you from reaching your health and fitness goals.

However, it’s also important to stress the importance of following a good training program and healthy diet while getting adequate rest and sleep. As helpful as zinc-rich foods and supplements are, they can’t perform miracles.

If you suspect low T is holding you back, start by addressing your zinc intake. Focus on whole foods first, supplement wisely if needed, and back it all up with smart training and recovery. Small changes can lead to serious results.

Finally, remember that the information in this article is not meant to diagnose or treat any medical conditions. If you have any health concerns, your first port of call should always be a qualified health professional. 

References:

1. Wessells KR, Brown KH. Estimating the global prevalence of zinc deficiency: results based on zinc availability in national food supplies and the prevalence of stunting. PLoS One. 2012;7(11):e50568. doi: 10.1371/journal.pone.0050568. Epub 2012 Nov 29. PMID: 23209782; PMCID: PMC3510072.
2. Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-8. doi: 10.1016/s0899-9007(96)80058-x. PMID: 8875519.
3. Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar;76:127124. doi: 10.1016/j.jtemb.2022.127124. Epub 2022 Dec 23. PMID: 36577241.
4. Daragó A, Klimczak M, Stragierowicz J, Stasikowska-Kanicka O, Kilanowicz A. The Effect of Zinc, Selenium, and Their Combined Supplementation on Androgen Receptor Protein Expression in the Prostate Lobes and Serum Steroid Hormone Concentrations of Wistar Rats. Nutrients. 2020 Jan 6;12(1):153. doi: 10.3390/nu12010153. PMID: 31935838; PMCID: PMC7019230.
5. Agnew UM, Slesinger TL. Zinc Toxicity. [Updated 2022 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554548/

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