How Much Zinc Should You Take to Increase Your Sperm Volume?

Zinc is an essential mineral found in a variety of foods. It plays many roles in your body, but normal zinc levels might benefit us sexually, too, contributing to sperm production and quality as well as overall fertility.

If you’re trying for a baby, you might wonder about the exact connection between zinc and sperm quality measures such as semen volume. And if you suspect your levels of the mineral are low, you may want to know how much zinc to take to increase your sperm volume.

Here, we’ll explore whether zinc increases seminal fluid, the recommended daily intake of zinc, and how zinc supplementation may help support your sperm count.

For optimal sperm health and testicular health, it’s crucial to make sure you’re getting all your essential nutrients. Like other essential nutrients, zinc seems to also play a role in helping support male fertility. 

Fertility markers in men include sperm concentration (the number of sperm per milliliter of semen), sperm motility (movement), sperm morphology (shape), and semen volume (how much you ejaculate).

According to several studies, zinc plays a role in male fertility by:

• Supporting healthy levels of testosterone, a hormone required for semen production 

• Helping to maintain optimal prostate function

No surprise, then, that low zinc levels, aka zinc deficiency, are linked to low testosterone levels (hypogonadism) which could lead to fertility issues.

Learn more about the relationship between zinc and testosterone.

Research on Zinc Supplements and Male Fertility

Research shows that fertile men tend to have higher zinc levels in their semen than infertile men, which suggests a positive link between normal zinc levels and male fertility. However, that doesn’t mean that taking extra zinc boosts fertility if levels are already adequate.

Here’s a summary of how zinc appears to be involved in various aspects of male fertility:

• Seminal fluid: Zinc is an essential component of seminal fluid. Zinc concentration in semen is approximately 30 times higher than the concentration in your blood. The high amount of zinc in semen suggests it plays a critical role in helping maintain semen quality and potentially acting as an antioxidant to protect your reproductive system from oxidative stress. However, research is mixed on whether taking zinc increases seminal fluid volume.

• Testosterone levels: In a 2023 review of studies, researchers found evidence that zinc deficiency reduces testosterone levels but that zinc supplementation can help them bounce back. Testosterone is vital for the development of sperm cells, aka spermatogenesis, and it also supports healthy energy levels and libido.

• Overall fertility: While it seems zinc deficiency can negatively affect fertility, it’s less clear if increasing zinc levels above the recommended dietary allowance (RDA) leads to increased sexual benefits. In a 2020 clinical trial, for example, researchers examined the potential benefit of folic acid and zinc supplementation among males in couples seeking infertility treatment. Compared with placebo, these supplements did not significantly improve semen quality—including sperm concentration, motility, morphology, volume, and total motile sperm count—or the couples’ birth rates.

Determining the appropriate amount of zinc needed to improve sperm quality involves understanding the recommended daily intake and the factors that could influence your zinc requirements.

At this time, there’s evidence that correcting a zinc deficiency may improve overall reproductive system health, but there’s little to no evidence that surpassing these levels leads to additional benefits. In fact, while correcting nutrient deficiencies often improves overall health, consuming too much of a mineral like zinc can actually cause more harm than good. 

Too much zinc can be toxic and have a negative effect on sperm quality. It’s very difficult to overdose on zinc through your diet alone. Usually, it happens when you’re taking high amounts of zinc supplements.

Recommended Daily Intake of Zinc for Optimal Sperm Quality

There isn't a specific Recommended Daily Intake (RDI) of zinc set just for sperm quality, but there is a general recommended intake that supports overall health. The RDA is the average amount of a nutrient most people need on a daily basis to meet their body’s needs. The RDA of zinc for healthy adult males is 11 milligrams (mg). 

Foods rich in zinc include meat, fish, and seafood, while eggs, dairy products, beans, nuts, and whole grains are also good sources. Many breakfast cereals are also fortified with zinc. 

While most people are able to get enough of the mineral through their diet, folks at risk of zinc deficiency include those with inflammatory bowel disease, vegans and vegetarians, people with alcohol use disorder, and folks who’ve had bariatric surgery.

With that in mind, it’s important to talk to your healthcare provider before supplementing on your own. They can do tests to measure your levels of zinc and testosterone and determine how much zinc may benefit you.

How Long Does It Take for Zinc to Increase Sperm Volume?

There’s no data on exactly how long it takes to increase sperm volume via zinc supplements, and there’s still a lack of solid research showing whether zinc actually increases sperm volume in the first place. When you’re taking zinc supplements to correct a zinc deficiency, your healthcare provider will likely check your blood levels at baseline and again after three to six months of supplementation to see if your levels have improved. 

If your levels are still low, your healthcare provider may recommend increasing your dose. 

If you have a zinc deficiency, supplementing with zinc could be an effective strategy to help boost sperm count and improve overall sperm quality. However, it is essential to approach supplementation properly to avoid zinc toxicity. Here are some steps to consider to help you dose zinc appropriately. 

Choose the Right Supplement

Zinc supplements come in various forms, including:

• Zinc sulfate

• Zinc acetate

• Zinc aspartate

• Zinc orotate

• Zinc gluconate

Each form has a different bioavailability, meaning your body absorbs each of these supplements differently. Zinc gluconate is often recommended due to its high absorption rate.

Pay Attention to Dosage

While zinc supplementation can help you maintain your zinc levels, it is crucial not to exceed the tolerable upper limit of 40 mg per day for adult males unless otherwise advised by your doctor or healthcare provider. Excessive zinc intake can lead to adverse effects such as nausea or vomiting along with reduced fertility.

Consult a Healthcare Professional

Before taking any supplement, talk to your healthcare provider. They can assess your individual needs, recommend appropriate dosages, and monitor for potential interactions with other medications or supplements.

Final Thoughts on How Much Zinc to Take to Increase Sperm Volume

To sum things up, here’s what we know about the relationship between zinc and male fertility:

• There’s a connection between healthy zinc levels and male fertility and the nutrient seems to play a  role in male fertility, influencing semen production, testosterone levels, and subsequently, overall sperm quality. However, that doesn’t mean taking additional zinc will improve fertility if your levels are already sufficient.

• It’s best to get zinc by eating a well-balanced diet, but taking zinc supplements may be helpful if you have a zinc deficiency.

• See your healthcare provider before taking a zinc supplement so they can measure your zinc and testosterone levels and determine how much zinc you should take to increase your sperm volume and to avoid zinc toxicity.

Read more about the best foods for male virility and the possible benefits of semen retention for your sex life.