Zinc for Health

Saw a video that said that zinc is important for testosterone production. It was a partially tongue-in-cheek video, so I wasn't quick to take it seriously. A bit of research seems to confirm this claim. More specifically,

Zinc is necessary to maintain normal serum testosterone. Inadequate zinc levels prevent the pituitary gland from releasing luteinizing and follicle stimulating hormones, which stimulate testosterone production.

Zinc also inhibits the aromatase enzyme that converts testosterone into excess estrogen. The testosterone to estrogen ratio in men declines with aging from a high of about 50:1 to half of that, or even a low of 10:1. Higher estrogen activity results in increasd risk of heart disease, weight gain, and obesity.

One reason for the progressive weight gain with age is that fat cells contain aromatase. More fat cells mean more estrogen which means more fat deposition.

This is further aggravated by alcohol consumption, which lowers zinc and increases estrogen, and so magnifies the problem.

From Advanced-Health.com - Zinc in Health & Nutrition.

Zinc not only maintains normal testosterone levels, it also boosts brain activity, heals and protects skin, improves mood and appetite, and cuts short the common cold.

The food highest in zinc is oysters. 3.5 ounces of cooked chicken has 1.3 mg. 1/4 cup of sunflower seeds has 1.7 mg. 2 Tbl of wheat germ has 2.4 mg. 1/4 cup of pumpkin seeds has 4.2 mg (considered a good vegetarian source). 3.5 ounces of ground beef has 5.5 mg. And the next hightest to oysters, beef pot roast (3.5 oz, again) has 8.5 mg. Oysters of the same amount cooked have a whopping 39 mg.

That's not enough for me to seek out oysters suddenly, but this makes me more aware that I need to be more conscious of whether I'm eating foods that are good sources of zinc on a regular basis.

This is useful:

Zinc Deficiency Test

Zinc levels in blood, hair and other tissues are indicators which have been inconclusive and sometimes misleading. In the early 1980s a simple taste test was developed and reported in The Lancet. To create a test solution, dissolve 0.1 percent zinc sulfate (available at health some food stores and your locl pharmacy) in a base of distilled water. You should refrain from eating, drinking or smoking for at least an hour before the test, then place about a teaspoon of the solution in your mouth and swish it around for 10 seconds. If it tastes unpleasant or metallic, your level of zinc is probably adequate. However, if the solution tastes like water, you may be receiving less zinc than you need.

Others sources of info: This site is about zinc (and magnesium) in relation to testosterone from a bodybuilding perspective:

Zinc literally promotes healing, tissue repair, and muscle growth. And as I was discussing earlier it helps to optimize and increase Insulin-Like Growth Factor 1, Growth Hormone, and the all mighty Testosterone! In addition, many of the enzymes that prevent the buildup of lactic acid (the "fatigue acids") require zinc. Doesn't sound like something you want to mess with does it? Exactly!

Vegetarian Society is a good source for verifying the other sources. As well as NutritionData (ND).