Zinc | The Key to Improve Semen Quality

Based on a study, it was found that sperm count has declined by about 50% in the past 50 years. Many factors contribute to this. Some of the common ones are smoking, drinking, exposure to environmental toxins, nutritional deficiencies, and unhealthy lifestyles. The factor that we will be looking into in this blog is zinc deficiency.

The role of proper nutrition and supplementation is often neglected when it comes to male reproductive health. One of the most vital nutrients crucial for male fertility is zinc. Zinc is the second most abundant trace element in our body. Since zinc cannot be stored in the body, regular intake from the diet is necessary for overall health.

Zinc plays a major role in various aspects of male fertility. Optimum levels of zinc are required for maintaining semen quality. From sperm motility to sperm count, zinc affects all the parameters of semen quality.

What is Zinc and Why is it Important for Male Fertility?

Zinc is a trace mineral that supports many biological functions. Major roles involve optimizing immune health, helping in wound healing, strengthening skin and hair, acting as an antioxidant, and also supporting cognition. Apart from these functions, zinc is required for testosterone production. Testosterone is the primary male hormone that helps in sperm production and regulates overall sexual health. Zinc is required for the formation of healthy sperm cells and regulation of semen composition.

The Connection Between Zinc and Semen Quality

Let us first understand semen quality. Semen quality is a measure of a male’s fertility, meaning the ability of sperm to fertilize an egg. Some of the major parameters that determine semen quality are sperm motility, sperm count, sperm morphology, semen volume, and vitality.

Zinc directly impacts sperm motility, sperm count, and morphology.  Studies have shown that zinc is highly essential for male fertility. It was found that men with poor fertility had low levels of seminal zinc. Research suggests that zinc supplementation can help males with severe zinc deficiency. Let us have a closer look at how zinc affects sperm quality.

• Sperm Count: Zinc helps in spermatogenesis within the testes. Low zinc intake may result in decreased sperm count, hence a reducing chances of fertility in males.
• Sperm Motility: Zinc is critical to keeping sperm motile. Low zinc levels can make sperm immobile, further reducing the possibility of proper fertilization.
• Sperm Morphology: Zinc is also important for sperm shape formation. Poorly shaped sperm may lead to difficulties in sperm reaching an egg to fertilize it.
  

Some common symptoms of zinc deficiency are low libido, reduced sperm count, poor sperm motility, weakened immune system, delayed wound healing, and poor cognitive function. In severe cases, it may even cause infertility. Therefore, it is essential to maintain optimal levels of zinc to improve semen quality and fertility in men.

How Can Zinc Help in Male Fertility?

Dietary intake of zinc or supplementation can provide many benefits for male fertility. Some of the benefits of zinc for sperm include:

• Increase in Testosterone Levels: Zinc contributes to testosterone production which is required for sperm production.
• Increase in Sperm Motility: Zinc increases sperm movement, and better mobility allows sperm to swim toward the egg effectively, increasing chances of fertilization.
• Reduces Oxidative Stress: Zinc acts as an antioxidant, protecting sperm from free radical damage. This improves the chances of successful fertilization.
• Increases Semen Volume and Quality: Zinc improves the overall semen in terms of volume, concentration, and quality. In essence, the quality of semen is enhanced, especially with the regular consumption of this mineral, which improves sperm composition.

Ways to Improve Semen Quality with Zinc

• Zinc-Rich Foods: Include foods rich in zinc in your diet. Some good sources of zinc are oysters, seafood, red meat, eggs, pumpkin seeds and lentils. Animal foods contain relatively high amounts of zinc as compared to plant based foods.
• Zinc Supplements: If it is challenging to get adequate zinc from food, it is advised to use supplements. As per the latest guidelines from Food Safety and Standards Authority of India (FSSAI), the Recommended Dietary Allowance  of zinc for men and women are 17mg and 13.2 mg respectively.
• Balanced Diet: It is important to have a balanced diet to ensure proper absorption of zinc. Nutrients like Vitamin D and animal protein help increase zinc absorption.

Zinc Supplementation and Semen Quality

In cases of zinc deficiency in males, supplementation can help improve semen quality and, thereby, improve fertility as well. A number of studies have established that the intake of zinc supplements may increase sperm count, enhance motility, and even improve overall semen quality. Supplementation with zinc can help restore healthy levels of testosterone for both reproductive and sexual well-being.

It is important to note that though zinc is beneficial for fertility, excessive intake of zinc leads to toxicity, which may adversely affect the quality of sperm. Thus, one should strictly follow the recommended dosage.