Trying to Conceive? Here’s Why You Need Zinc
Nutrition plays a big role when it comes to fertility and trying to conceive, yet so many of us aren’t getting enough of the nutrients we need for optimum health. In this blog, we look at the ever-important mineral zinc and how it can help with fertility and conception, as well as some ways to boost your zinc intake through your diet.
What is Zinc?
Zinc is an essential trace mineral that performs many important roles in the body. Just some of the important functions zinc performs include:
Is a component of many enzymes used in the breakdown and absorption of carbohydrates, proteins and fats
Protects cells from oxidative stress
Protects skin health and promotes wound healing
Supports the immune system
Plays a role in both female and male fertility
Unfortunately, zinc deficiency and poor zinc status are really common, especially with the standard Western diet which can be low in zinc. Signs of zinc deficiency include:
Poor immune function, frequent head colds and other illnesses
Slow wound healing
Low appetite and reduced sense of taste
Hormone imbalances, including thyroid, insulin, and sex hormones
Because much of the body’s zinc is located inside cells rather than in the blood, blood tests alone aren’t a reliable measure of your zinc status. Instead, naturopaths can assess your zinc status by looking at your dietary intake and lifestyle, detailed health history, relevant blood tests, and in-clinic testing - the combination of these can generally provide a useful picture of your zinc status, and give clues as to whether you would benefit from supplementation.
Zinc and Female Fertility
Zinc is vital for female fertility and reproduction, with important roles including:
Needed for healthy egg (follicle) development in the ovaries
Assists in proper fertilisation of the matured egg
Vital for growth of the embryo in its earliest stages
Is vital for healthy foetal limb growth and development of the neural tube in pregnancy
Studies of zinc status in females trying to conceive have found that lower levels of zinc lead to longer time to conceive, and those with zinc deficiency have a higher risk of adverse pregnancy outcomes, including miscarriage and placental dysfunction. Studies on animals have shown that low levels of zinc can impair ovarian function and egg quality, and can even reduce the chance of an embryo successfully implanting into the uterus in early pregnancy.
Zinc and Male Fertility
Zinc is a particularly vital nutrient when it comes to male fertility. In fact, zinc is found in high concentration in the testes - up to 30 times higher concentration than is found in blood, indicating just how important it is for sperm health. Zinc is crucial for:
Sperm motility - ensuring the sperm can appropriately travel to the egg for fertilisation
Spermatogenesis - the process of producing new sperm cells - requires zinc. Low zinc levels reduces sperm count and can lead to sperm cell abnormalities
Antioxidant protection, to protect sperm cells from oxidative damage
Healthy DNA replication
Zinc’s role as an antioxidant is particularly relevant considering our modern diets and lifestyles, which can greatly increase our exposure to oxidative stress. Inflammatory foods, pollution, lifestyle factors such as drinking and smoking, all increase oxidative stress in the body. Ensuring you have adequate zinc available for antioxidant protection can help to improve sperm quality and sperm count, improving chances of conception.
The good news is that research shows that zinc supplementation can improve chances of conception even in those with long term infertility issues. A study examining zinc supplementation in men experiencing infertility for 5 or more years found zinc successfully increased serum testosterone levels and sperm count, and significantly increased rates of conception in as little as 3 months.
Getting Enough Zinc in Your Diet
The Australian government guidelines recommend 14mg/day for men aged 19+, and 8mg per day for women 19+. In pregnancy, requirements go up to 10-11mg per day. It can be easy to get enough zinc in your diet, provided you’re eating a diet rich in whole foods, with minimal ultra-processed foods. Zinc can be found in a wide range of foods, including:
Plant-based: seeds (hemp, pumpkin, sunflower, flax), nuts (cashews, walnuts), legumes (beans, chickpeas, lentils), tofu, whole grains, quinoa, vegetables (mushrooms, broccoli, asparagus, spinach, kale, green peas)
Other: seafood (oysters, mussels, shellfish), beef, eggs, poultry
10mg of zinc looks like:
100g beef
100g chicken (2mg) + 1 cup cooked quinoa or lentils (2mg) + 2 cups cooked green vegetables (e.g asparagus, broccoli, spinach) (2mg) + 1 cup cooked mushrooms (2mg) + 30g hemp seeds (3mg)
1 cup cooked tofu (4mg) + 30g pumpkin seeds (3mg) + 1 cup cooked oatmeal (2mg) + 1 cup cooked green vegetables (e.g. asparahus, broccoli, spinach) (1mg)
If you show signs of zinc deficiency, your naturopath may also recommend you take a zinc supplement to help get your levels back up to optimal more quickly. Your naturopath may also recommend an ongoing zinc supplement if you are vegan or vegetarian, as getting enough zinc in a plant-based diet can be more difficult. Remember to always take any supplements containing zinc with food, as on an empty stomach they can cause nausea!
Are you looking to begin trying to conceive and would like support on your fertility journey? Want to know more about how to support your health through conception, pregnancy and into postpartum? Let’s work together. To get started, click here to book your appointment.
About the Author
Lizzie Stow is a degree-qualified naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
To book an appointment with Lizzie click here.
References
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