How Zinc Boosts Testosterone & Libido (and how to get more of it)

📚 Read time: 4 minutes 

Coming up: eggs, energy, me and my wife, many surprising studies, the problem with sweating too much, how (and where) to find reliable supplements, and using zinc to improve your testosterone + libido.

If you want to boost your testosterone (without dangerously resorting to steroids 💉), zinc is one of your best tools.

But… some questions:

Which zinc-heavy foods should I be eating? Are all zinc supplements reliable? Is all zinc equal? And are there any other ways I can naturally boost my testosterone?

💪 I’m Rob—father, entrepreneur, and co-founder of Sentro Labs (with my wife Elaine)...

… and zinc is one of the best tools I’ve ever found for boosting my testosterone + libido.

Zinc, testosterone and libido: the connections (and the studies)

One of zinc’s biggest roles is supporting testosterone production—and even a mild zinc deficiency can significantly reduce testosterone levels.

In short… more zinc = higher testosterone + better libido:

• A 1996 study found: young men who restricted zinc intake for 20 weeks saw a nearly 75% drop in testosterone levels.

• Zinc deficiency has repeatedly been associated with erectile dysfunction, and hypogonadism (when the testicles produce little or no hormones).

• In many animal studies (like this one), zinc has been linked with increased sexual function and erectile function.

• Some studies suggest low zinc might be associated with lower mood—which can in turn affect libido, energy, and motivation.

• Low zinc is associated with high levels of fatigue. And if you’re feeling fatigued, you’re less likely to have high libido, and less likely to do the things that boost your testosterone.

Btw, while we’re on the topic of testosterone… 

Symptoms of low testosterone include:

• Decreased gym performance 
• Difficulty building muscle
• Erectile dysfunction 
• Always feeling tired 
• Increased stress
• Lower sex drive
• Higher body fat
• Mood swings
• Less energy
• Poor sleep

If you’re feeling any of the above and you’re 35+, there’s a good chance you might be suffering from low testosterone. Because: from the age 30-35, male testosterone levels begin decreasing by 1-2% per year.

So, are you getting enough zinc?

It’s hard to say—everyone has slightly different needs…

… and some people need more zinc. Like: 

• Athletes + vegetarians
• People who sweat a lot, or drink lots of alcohol 
• People who consume many grains and legumes

But broadly speaking, the recommended daily intake is around:

💡 11 mg/day for men, or 8 mg/day for women.

Best foods for boosting your zinc

To increase my zinc, I use supplements…

(which isn’t as easy as I first expected; more on that in a minute)

… but I also include more zinc-heavy foods in my diet. 

Top sources include: 

🍖 Beef, lamb, pork, chicken legs, eggs, pumpkin seeds, sesame seeds, cashews, chickpeas, lentils, black beans, oats, quinoa, cheese, and dark chocolate.

The problem with (some) zinc supplements

Taking a supplement is obviously the most convenient way of getting more zinc in your diet.

But:

• Some supplements include less zinc than they claim 
• Some supplement companies are unreliable (and work with unreliable suppliers)
• Some forms of zinc are better than others (and there are 7+ types to choose from)

For years, I took whichever zinc supplements I could find:

✅ Sometimes, they worked.
❌ Sometimes, they didn’t. 

In short: I didn’t know which brands were best. Or which forms of zinc were best. Or which dosages I should be taking. Etc etc etc.

(... and I had similar experiences with many supplements I was taking)

So: that’s one of the reasons my wife and I started making supplements—to control exactly what we were taking.

Our Zinc (at Sentro Labs)

At Sentro Labs, we only use Zinc Bisglycinate. 

Compared to many other forms of zinc, it’s:

• More effective
• Easier to digest
• More bioavailable (easier for your body to use)

Zinc Bisglycinate is one of the 7 ingredients in PERFORMANCE, a testosterone-boosting complex featuring Vitamin D, L-Arginine, Fenugreek, and more. 

✅ Now, instead of taking zinc, I just take PERFORMANCE every day. It’s boosted my mood, energy, sex drive, and libido—and increased my muscle mass.  

(btw, we also use Zinc Bisglycinate in HARMONY, a natural formula for reducing the symptoms of menopause and perimenopause. My wife Elaine takes HARMONY every day).

Other things I do to boost my testosterone + libido

I’ve outlined these in much more detail here, but: 

• I lift weights 3-4 times a week, for 30-60 minutes at a time. Some sessions are strength-based, while others are more circuit-style.

• I’m much more mindful about my sleep and stress. I sleep 7-8 hours a night, I have a strict sleeping schedule, and I take the EQUILIBRIUM stress + sleep complex.

• I’ve cut back on caffeine and alcohol (and I don’t drink caffeine after noon).

• I try to get some daylight as soon as I wake up—and I also try to squeeze in a short walk every morning and evening. 

Zinc, testosterone, and libido: final thoughts

In short, if you’re:

• Struggling to build + maintain muscle
• Feeling fatigued + low on energy
• Experiencing low libido

…. low zinc might be why.

And: the best way to boost your zinc intake is by taking a simple (but reliable!) supplement.

I recommend PERFORMANCE, featuring zinc and 6 other ingredients. All the ingredients in PERFORMANCE are easy for your body to use and digest—and sourced from reliable suppliers. It’s boosted my mood, energy, and libido, and made me feel 10 years younger. 

For more on increasing your testosterone, here’s why sleep matters much more than you know.

Cheers for reading, and I hope this helps,

Rob 💪