Adequate Zinc Intake Important for Mature Men by Dr. Rallie McAllister on Creators.com

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Adequate Zinc Intake Important for Mature Men

For most men, growing older is accompanied by a number of positive changes, including greater knowledge, wisdom, and patience. On the downside, advancing age is associated with some unwelcome physical changes, such as weight gain, muscle loss, and low energy levels.

While these changes are often considered a natural part of aging, dwindling levels of the male hormone testosterone could be the real culprit. Low testosterone levels can lead to bone loss, low libido, sexual dysfunction, and a diminished sense of wellbeing.

In most healthy men, testosterone production peaks in the late teens, and levels of the hormone remain relatively stable for up to two decades. Between the ages of 30 and 40, however, testosterone levels typically begin to drop at a rate of about 1 percent to 2 percent per year.

By the age of 65, testosterone levels may be hovering at the low end of the normal range. The dilemma facing some mature men is whether to accept the decline in testosterone as a natural phenomenon or to seek medical intervention.

In recent years, the use of testosterone replacement therapy has become increasing common among older men. Physicians can prescribe supplemental testosterone in the form of injections, patches, gels, and creams.

For men who would rather take a more natural approach to boosting testosterone levels, adding a little extra zinc to the diet could make a big difference. Zinc is an essential mineral that is critical to good health, and it is intimately tied to testosterone production in men.

In countries where severe zinc deficiency is widespread, boys commonly suffer from delayed sexual maturation and growth retardation. Zinc-deficient men typically have low testosterone levels and may experience infertility and sexual dysfunction.

Low zinc levels deliver a one-two punch to the male libido. Without enough zinc in the body, the brain can't properly signal the testes to produce testosterone. Low testosterone levels, in turn, make it difficult for the body to maintain normal zinc levels in body tissues.

Zinc also blocks the action of aromatase, an enzyme responsible for converting testosterone to estrogen in the human body. When levels of the mineral are low, more testosterone is converted to estrogen.

In the U.S., minor zinc deficiencies are relatively common, especially among dieters, vegetarians, and people who regularly consume alcohol.

Although the risk of zinc deficiency increases with advancing age, young and middle-aged men are not immune to the condition.

For adult men, the Recommended Dietary Allowance for zinc is 11 mg daily. Data from a recent national health and nutrition analysis revealed that more than 35 percent of U.S. men age 60 and older don't get enough zinc in their daily diets.

Research has shown that just one month of inadequate zinc intake can reduce testosterone levels by 20 percent in men. In a study of men being treated in infertility clinics, daily zinc supplementation resulted in significant improvements in testosterone levels and higher sperm counts in just two months.

Several studies suggest that zinc plays a critical role in regulating the conversion of testosterone to dihydrotestosterone, of DHT, a hormone linked to prostate enlargement and balding in men. In animal studies, dietary supplementation with zinc slowed the conversion of testosterone to DHT.

If you'd like to add more zinc to your diet, you can start by choosing foods that are known to be rich in the mineral. Red meat and poultry are the main sources of zinc in the typical American diet, offering from 2.5 mg to 9 mg per serving.

Oysters contain more zinc per serving than any other commonly eaten food. Six medium oysters supply an impressive 77 mg zinc.

Other dietary sources include fish, yogurt, legumes, whole grains, and pumpkin seeds. Because compounds present in grains and legumes can bind to zinc and reduce its bioavailability, absorption of the mineral from animal foods is typically better than from plant sources.

If your diet is less than ideal you may benefit by taking a zinc supplement, but it's wise to consult your doctor first. Supplementation isn't recommended for folks with certain health conditions, and taking high doses of zinc can lead to deficiencies of other minerals, including copper and calcium.

In most cases, taking a high-quality nutritional supplement that provides between 15 mg 25 mg zinc daily can boost zinc levels safely. For many mature men, a daily dose of zinc could improve overall health, and it might even add a little extra zing to life.

Rallie McAllister is a board-certified family physician, speaker, and the author of several books, including "Fitness and Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.