Ways To Increase Testosterone Naturally – Get Enough Zinc

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Welcome to this article on ways to increase testosterone naturally. In this article we are going to look at zinc, how much zinc you need on a daily basis and what some the best sources of zinc are.

Why Zinc?

Zinc is a key mineral that the body utilises to metabolize nutrients. Your immunity system, DNA production, protein production & cell division are all related to your bodies zinc levels. The correlation between Zinc and testosterone still needs Zinc Supplementfurther research; but what has become clear is that having a deficit in zinc levels leads to severly lowered testosterone production.

There have been many studies conducted in to the link between low zinc and lowered testosterone production, one of which you can check out here –  Many people have a deficit of zinc levels, hence why making sure you get enough zinc is one of the easier ways to increase testosterone naturally. With a few diet changes or supplementation, you can easily makes sure your body gets enough zinc.

Now it’s yet to be discovered if having super high levels of zinc further increase testosterone production but what we do know is that you need to make sure you don’t have a deficit. It is possible to have too much zinc in your system and suffer from zinc toxicity, this tends to occur when levels in the body reach over 225 mg. So the key thing to focus on is making sure that your zinc levels are within the healthy range.

Zinc is also considered an anti-aging mineral, as you age lowering testosterone levels is a big issue and for men in particular, so getting enough Zinc becomes of increased importance as you age. For more advice on increasing testosterone as you age and the supplements needed by senior men, check out Elder Strength a great resource for keeping men healthy as they age.

Healthy Zinc Amounts

Your body can’t store Zinc so you need to get adequate intake daily. For men the reccomended daily intake is 11 mg & women 8mg, if a woman is pregnant or lactating, daily amount should be increased to 11/12 mg. As you can see there is a lot of “wiggle room” between the recomended daily amounts & the 225 mg that puts you in the toxic levels, so you shouldn’t worry about going a bit over your daily recomended amounts.

Good Sources Of Zinc Included & Excluded From This List

For the purpose of this article we’re going to base the daily amounts on males, as they require slightly more Zinc. The other things to note are ideally you want to opt for organic options where possible. There are some sources of Zinc which have been left out of this list, like lentils & beans. This is due to other parts of their nutritional profile leading to lowered testosterone production. The different foods sourcs listed here won’t lower T & have nutritional profiles that further help increase testosterone production.

So lets now look at the main sources of Zinc.


Six oysters provide over 300% of your recomended daily amounts. That is approximately 36 mg per serving of six oysters. They are also a good source of magnesium and vitamin B 12.

Beef/ Steak

Now red meat as a whole is a good source of zinc & beef in particular. In fact an average size ribeye steak provides over 120% of your recommended daily zinc intake and is a good source of testosterone increasing saturated fats.

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Chicken as a whole is a good source of Zinc, your average thigh and leg combined provices just under 50% of your daily amounts at approximately 5mg. Chicken is also a good source of selenium, niacin and B 6 which further helps increase testosterone production.

Pork Chops

Pork chops dependant on how fatty they are (the more fat the better) can provide in the region of 30% – 60% of your required zinc daily intake, spare ribs are also a fairly good source at about 36%. They are also a good source of monounsaturated and saturated fats.

Organic Cacao

100 grams of organic cacao nibs provides between 6 – 7 mg of Zinc. So for the average serving of approximately 35 grams that is 20% of your daily amount. While cacao is found in chocoloate, I advise consuming in its raw organic form as it’s wider nutritional profile makes it great for your testosterone production & your wider health.


One serving of spinach is provides about 5% of your required daily zinc. It has made the list as the wider nutritional profile of spinachspinach makes it a great testosterone booster. Spinach is also high in Vitamin C, K, B, magnesium & iron.

Pumpkins Seeds

Half a cup of pumpkin Seeds provides about 22% of your daily zinc requirement, they are also a great source of magnesium, saturated and mounounsaturated fats.


A 3 ounce serving of lamb provides about 45% of your daily zinc requirement. Lamb is also a good source of selenium, vitmain B, Iron, niacin & phosphorous which aid your testosterone production and broader health.

Beef Liver

A single serving of beef liver is approximately 38% of your daily zinc requirement. It is also a good of iron, selenium & vitamin B & D which further aids testosterone production. In fact offal or organ meat as a whole, tends to be a good source of zinc and nutrients that increase testosterone production.

There are lots of other foods that are effective for increasing T for different reasons. You can check out my big list of these foods here: Foods That Boost Testosterone Production – The Big List 


I would recommend trying to get your daily zinc intake from your diet but living in the real world, I appreciate that sometims that isn’t always possible and that is when Zinc supplements become useful! What I do reccomend is that you opt for purely zinc supplements as supposed to blended ones (zinc & Magnesium etc.).

To Find Out More About Zinc Supplements & Some Of My Other Recommended Testosterone Boosting Supplements Check Out This Article!

Final Thoughts & Future Articles

I hope you have found this article useful and can see how getting enough Zinc is an imporant & one of the fairly easy Ways to increase testosterone naturally. It does mainly come down to your diet, as your modifying your diet in itself is arguably one of your most controllable ways to increase testosterone naturally.

There are multiple vitamins and minerals that aid with increased testosterone production. I’ve created articles about these, which you can check out here:

Ways To Increase Testosterone Naturally 

If you have any questions with regards to this article, ways to increase testosterone naturally or anything with regards to testosterone, just drop me a comment below and I’ll get back to you.


16 thoughts on “Ways To Increase Testosterone Naturally – Get Enough Zinc”

  1. Daniel says:

    I found this article to be very helpful and informative. I know that there is so many supplements out there that can help with increasing testosterone but I always look for natural methods. I will definitely increase meat in my daily menu. I also heard that masturbation abstinence can drastically increase testosterone, you think it is true?

    1. Nate Stone says:

      Hi Daniel,

      I’m glad you found this useful!

      Not ejaculating for 7 days is said to increase testosterone production quite a bit, on the flip side having sex also increases your testosterone production, so yes but don’t think you have to abstain from sex!

  2. cpascal says:

    A lot of health problems probably have their roots in not eating enough healthy food. When it comes to low testosterone, it’s much easier to turn to natural solutions rather than trying to get a testosterone prescription. There are also herbs which supposedly help with low T-levels. Some of them are tribulus terristris and maca.

    1. Nate Stone says:


      That’s correct, adjusting your diet is the easiest way to improve your testosterone production, as we all need to eat right. Herbs like Tribulus Terristris & maca are thought to help increase testosterone production but more research is required. Increasing your T levels naturally should always be your first option, I see replacement therapy as a worse case scenario.

  3. cheriri says:

    Interesting to read the correlation between Zinc levels and Testosterone. Insightful information, that can be applied. I never knew that Oysters have these vital nutrients of magnesium, vit b12 and Zinc to offer! Will definitely order some next time.

    Thanks for sharing this info. Will have to make sure the adequate amounts of specific foods are taken daily to ensure optimal zinc levels, especially being on a mostly vegan diet it seems a bit more challenging. 

    1. Nate Stone says:

      Hi Cheriri.

      I’m glad you found the article useful. Yes being on a vegan diet does make it more difficult, you may need to look at supplementation as well!

  4. mzakapon says:

    Hi Nate Stone, thanks for sharing this wonderful tips and information about all possible ways to increase testosterone naturally. Many people take medicine to solve their erection problem and falls in a victim of side effect like toxicity in their body and painful toilet. So, I believe all of those tips will help many senior person to solve testosterone problem. I also realized that when zinc table is taken as a medicine, other side effect is also happened to them. I love beef lever and eat it when I got an opportunity.

    1. Nate Stone says:

      I couldn’t agree more opting for therapy/ medicine to solve low testosterone can come with side effects, you can find out a bit more about this by reading this article on TRT Therapy Side effects – In my opinion replacement therapy/ pills should always be your last resort, I advise looking at the ways to increase testosterone naturally on my site.

  5. Riaz Shah says:

    Nice list Nate,

    I got hungry just reading the type of food I can eat, especially oyster and steak. Just out of curiosity, is it still okay if I over-consume these food like per say if I were to happen to find myself in a hotel buffet? I don;t consume much beef and oysters though but whenever I got invited to a dinner event, I eat like there’s no tomorrow lol

    1. Nate Stone says:

      Hi Riaz, 

      As long as it’s only occasionally, you won’t do yourself any physical harm, from a testosterone production perspective, going over your recommended daily amounts of zinc isn’t going to see a further increase in T

  6. Lok Which says:

    This post is really educative and informative.Thanks for sharing things one must know for a good health.Actually I’m not aware of the fact that chicken is a good source of zinc, all I know is it is proteinous and I take it because of the delicacy not because of the nutrients now I have seen why I have consider nutrients first in taking meals.

    1. Nate Stone says:

      Hi Lok, 

      Yes most poultry and meat is good source of plenty of minerals not just protein, it’s always worth looking at the other nutrients meat and poultry provide. Essentially all organic meat is great for increased testosterone production. 

  7. Evald says:

    Hey there Nate,

    thanks for the informative article, I’ve enjoyed reading it and learning something new today! I have always wondered- are there any natural ways to increase the testosterone in our body without taking & injecting the actual testosterone itself as a drug. And after reading Your article I am happy to discover that there is! First of all I have this question that’s been on my mind for quite some time- as a person who loves working out and does it almost daily, I wonder will I have better muscle grow results if I will increase the testosterone naturally via these natural ways which You’ve discussed in this article? Or the amount of increased testosterone  will be small enough for me to not experience any muscle growth benefits? As far as the methods to naturally increase testosterone go, I am very pleased to see some vegan/vegetarian options here- I will definitely be sure to follow Your advice and introduce spinach and pumpkin seeds into my daily diet, and I am also thinking about trying out some zinc supplements. And how much should I eat pumpkin seeds/spinach daily to get higher testosterone level?

    Thanks for the helpful article and keep up the good work Nate 😉 

    1. Nate Stone says:

      Hi Evald, 

      If you suffer from low testosterone (most men do these days) increasing your amounts naturally will increase your muscle mass gain potential, if you have normal levels, increasing them will lead to a slight increase in muscle mass but not a huge one!

      Having higher levels of testosterone will lead to increased fat loss though, which as we know gives the appearance of increased muscle mass. 

  8. Stephen says:

    Hi friend,

    Your article was very helpful reading. I know Zinc is definitely needed by the human body, but I was bit scared when you mentioned that I too much into of Zinc, that is up to 225mg can lead to Zinc toxic. Thankfully there is a way we can measure how much we are taking in so we don’t go over dose.

    I like the list of food and supplement you gave in this review on which foods can give us the adequate Zinc we need for the body. Among the list, I think I will go for the GREENS, since I like vegetables more than meat. So I will prefer Organic Cacao, Spinach and even Pumpkins Seeds than chicken, beef and Pork Chops.

    Thanks a lot for this eye opening article, I always like reading about health stuff.


    1. Nate Stone says:

      Hi Stephen, 

      Yeah, having too much zinc is something you need to be wary of. Yep cruciferous vegetable are also great sources of Zinc, so feel free to get your daily amounts that way.

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