Does Zinc Make You Last Longer in Bed?

There are a lot of nutrients that offer a lot of sexual benefits to men. Zinc is one among them that is considered to offer some amazing sexual benefits to males. How good is zinc sexually for men and what do the scientific studies say about its effectiveness?

Does zinc make you last longer in bed? Does zinc help with premature ejaculation? Is it good for the libido?

Or are these mere myths?

We have covered everything about zinc, its sexual benefits for men, its association with premature ejaculation, libido, and testosterone, and more in this article.

đź“– Suggested Reading: Check out this article on the best foods for premature ejaculation that will help you last longer in bed.

What is Zinc?

Zinc is a major nutrient found abundantly in your body. It has several health benefits that make it an essential part of the human body. It plays a crucial role in several processes including immune function, gene expression, DNA synthesis, and others. It is naturally found in several foods like oysters, red meat, breakfast cereals, chicken, and others.

According to a study, zinc supports more than 300 enzyme activities in our body including metabolism, nerve function, and others. 

The major scientifically proven health benefits of zinc are:

  • Zinc helps with wound healing
  • It boosts your immune system
  • It treats acne
  • Zinc helps old people with age-related diseases
  • It helps with inflammation.

Sexual Benefits of Zinc for Men

Zinc has multiple sexual benefits for males that make it an ideal nutrient. Here are the scientifically proven benefits of zinc sexually for men:

1. Zinc Boosts Testosterone Levels

Zinc increases testosterone levels in males which increases libido and sex drive.

A study reported that zinc supplement increases testosterone levels in healthy adult men. Zinc deficiency can reduce testosterone levels in healthy men by 75% in as low as 20 weeks provided, they don’t consume enough zinc. It was also reported in the same study that zinc supplement doubles testosterone production in elderly males.

According to a 2000 study, men who consume 30 mg of zinc per day have high testosterone levels. A 2020 study reported that zinc increases testosterone levels in males and also increases sperm count. A 2006 study reported that zinc supplementation increased testosterone levels in elite wrestlers. The wrestlers took zinc supplements for 4 weeks that increased both total and free testosterone. A 2009 study also reported that zinc supplementation increases testosterone levels and improves sexual function.

Zinc helps your body produce testosterone and maintain its level.

2. Zinc Increases Sex Drive

Zinc increases sex drive and libido in men. Since zinc increases testosterone production in males, it leads to a better sex drive.

A study on rats analyzed the impact of zinc on sexual arousal behavior. The study reported that zinc leads to sexual arousal, sex drive, and helps maintain an erection. It was also reported that higher doses of zinc reduce libido and sex drive.

Zinc increases libido and sex drive but it must be taken with care without exceeding the dose. Overdosage is linked to low libido. The scientific evidence is scarce though, and we need more scientific proof to fully understand the relationship between zinc and sex drive.

3. Zinc Improves Sperm Health

Zinc plays a key role in sperm health as your testes need zinc for sperm production. 

A review study identified multiple benefits of zinc for male fertility. Zinc improves sperm motility, count, and reduces sperm abnormalities. Zinc deficiency leads to higher sperm abnormalities. A 1983 study reported that low levels of zinc in the male body leads to poor sperm count and an increase in abnormal sperms. Higher levels of zinc were linked to better sperm movement (motility).

A 2020 study reported that zinc is a basic requirement for normal sperm function and fertilization. Zinc supplementation was also reported to be useful for improving male fertility. However, there isn’t any linkage between zinc deficiency and infertility in males.

According to a 2015 study, zinc can protect sperms from damage due to reactive oxygen species during assisted reproductive techniques. Another 2009 study found that low levels of zinc may lead to low quality sperm and male infertility.

Zinc and sperm health go hand in hand. Zinc plays a crucial role in sperm health and male fertility as it is a basic element in the male reproductive system.

4. Zinc Treats Premature Ejaculation

Zinc helps delay ejaculation and treats premature ejaculation. It makes you last longer in bed by giving you better control over ejaculation.

The same study on rats found that taking 5 mg of zinc per day for 2 weeks significantly increased the ejaculation timing of rats. The ejaculation time of rats increased to 711.6 seconds.

A 2016 study analyzed the impact of zinc, folic acid, biotin, and Rhodiola rosea on ejaculatory control in men suffering from lifelong premature ejaculation. The patients took one tablet of the herbal supplement for 90 days. The results showed an increase in ejaculation time from 73 seconds to 102 seconds. Some 60% of participants reported that they had better control over ejaculation after 90 days. There were no major side effects reported in the study.

Zinc does make you last longer in bed based on clinical evidence. It gives you more control over your ejaculatory muscle and helps you delay ejaculation.

5. Zinc Helps with Erectile Dysfunction

Since zinc increases testosterone levels, it helps with erectile dysfunction in men because low testosterone is one of the causes of erectile dysfunction (ED).

Zinc also has a direct impact on erectile dysfunction. A 1995 study analyzed 39 middle-aged men who were consuming hydrochlorothiazide (a medicine to control high blood pressure). It is known to reduce zinc levels in your body. The study reported that men who took hydrochlorothiazide led to a reduction in zinc levels leading to erectile dysfunction. Over 56% of men with a low level of zinc in their bodies were more likely to suffer from erectile dysfunction. Therefore, the deficiency of zinc causes erectile dysfunction.

Another study reported that zinc treats erectile dysfunction in men who are suffering from chronic kidney disease. 

The relationship between zinc and erectile dysfunction needs more research, according to studies. But existing studies show zinc deficiency leads to erectile dysfunction.

Does Zinc Make You Last Longer in Bed?

Yes, zinc does make you last longer in bed.

Several scientific studies have reported the impact of zinc on delaying ejaculation and better control over ejaculatory muscles.

A study on rats reported an increase to 711.6 seconds in ejaculation duration after they were given 5 mg of zinc per day for 2 weeks. The overall ejaculation duration of the rats was between 20 to 30 minutes and only one male rat ejaculated within 15 minutes after taking zinc for 2 weeks.

This study was conducted on male rats but shows promising results.

The study on humans (men suffering from lifelong PE) resulted in an increase in ejaculation time from 73 seconds to 102 seconds with 60% of participants reporting that they had better control over ejaculation after taking zinc supplementation for 90 days. However, zinc wasn’t used alone in this study. Participants used an herbal supplement that consisted of zinc, folic acid, biotin, and Rhodiola rosea.

An increase of around a minute in ejaculation duration in 90 days in men suffering from lifelong premature ejaculation is miraculous indeed. Zinc has the potential to make you last longer in bed and it can treat premature ejaculation.

Zinc Daily Dose for Men

According to the Office of Dietary Supplements National Institutes of Health, the daily zinc requirement for men who are over 19 is 11 mg. The maximum daily intake of zinc that your body can tolerate is 40 mg. Your body can’t store zinc, so you need to consume it daily:

daily zinc requirement

What happens when you take more than 40 mg of zinc per day?

You might suffer from zinc toxicity. Overdose of zinc may cause diarrhea, nausea, vomiting, gastrointestinal issues, and stomach pain. Over the counter zinc supplements normally keep zinc doses as per the instructions of NIH so you can use them safely. However, you must check the daily value (DV) percentage on the label and make sure you don’t cross your daily limit.

Avoid taking multiple zinc supplements simultaneously as this can lead to overdose.

If you are taking zinc from foods naturally, the chances of overdosage are rare. Your body can handle zinc doses from foods without issues.

Here is a list of the foods and their zinc quantity to meet your daily zinc requirements:

list of zinc rich foods by NIH

Zinc Dose for Premature Ejaculation

The zinc dose for premature ejaculation should not exceed 11 mg per day. This is in accordance with NIH recommendations. Most clinical studies that analyzed the relationship between zinc and premature ejaculation used either 5 mg tablets or 10 mg tablets once per day.

If you are using a zinc supplement, check its label and make sure it does not exceed the 11 mg per day dose.

Best Zinc Supplements for Men to Last Longer in Bed

Over the counter zinc supplements work best for fulfilling your body’s daily zinc requirements. If you are not a fan of red meat, which is a major source of zinc, you should consider using zinc supplements.

Studies have shown that zinc supplements are more effective in fulfilling your body’s zinc needs. However, not all zinc supplements are equally effective. Before getting into the details, let’s check out different types of zinc supplements:

Types of Zinc Supplements

When you shop for zinc supplements, you will notice a lot of different zinc types. Understanding how zinc types differ and what it means to your body is essential.

Here is a list of the types of zinc supplements you can choose from:

1. Zinc Picolinate

It is one of the best forms of zinc that your body can absorb easily and quickly. A study reported that zinc picolinate has the highest absorption rate than any other zinc type.

Zinc doesn’t absorb in your bloodstream easily. It needs another substance that improves its absorption capacity. Your body produces picolinate acid that’s responsible for zinc transport through your bloodstream. The picolinate acid bonds with zinc and changes its structure so it can be easily absorbed by your body, according to a study.

Zinc picolinate supplement exists naturally in the bonded form and when you use zinc in this form, its absorption increases significantly.

2. Zinc Gluconate 

It is the most common and cost-effective zinc type that’s also easy to absorb. Zinc gluconate is a bond between zinc salt and gluconic acid. This makes zinc gluconate easy to absorb but it has a salty taste due to bonding with salt. A study reported that zinc complexation with gluconate increases its absorption ability.

However, this form of zinc is more useful in treating the cold.

3. Zinc Sulfate

It is the cheapest form of zinc, and it is used in a lot of supplements. However, it isn’t easily absorbed in your body. A study reported that high doses (20 mg and above) of zinc sulfate are hard to absorb. And as the dose increases, the absorption diminishes.

Another study, however, reported that the absorption of zinc can be increased significantly with the help of fortified foods. When zinc sulfate is consumed with fortified foods, its absorption increases significantly.

4. Zinc Acetate

It is also a salt with a bit of a salty taste. If you are using a zinc supplement having zinc acetate, expect a salty taste. In terms of absorption, it has a decent absorption rate.

5. Zinc Citrate

If you are taste conscious, you should consider using zinc citrate as it tastes better than zinc gluconate and other salt-based zinc forms. A study reported that the absorption of zinc citrate is comparable to the absorption of zinc gluconate.

So, if you need better taste and better absorption, go with zinc citrate supplements.

6. Zinc Orotate

It is another common type of zinc supplement that you will find extensively in the market. Zinc orotate has a slower absorption rate than zinc sulfate, according to a study.

Zinc Picolinate Vs Zinc Sulfate

Zinc picolinate has a much higher absorption rate than zinc sulfate.

Zinc picolinate and zinc sulfate are the two most common types of zinc supplements and are equally effective for the human body. The major difference between zinc picolinate and zinc sulfate is their absorption capability.

Zinc is hard to absorb in your body. It needs to attach (or bond) itself to another more soluble substance with a higher absorption ability to enter the bloodstream. Your body naturally produces picoline acid. One of the functions of picoline acid is to bond with the zinc that you consume and then support it in absorption and transport throughout your body.

Zinc picolinate in the supplement form is similar to what your body naturally uses to absorb zinc.

Zinc sulfate, on the other hand, isn’t as easily absorbed by your body. Studies have shown that higher doses of zinc sulfate are extremely hard to absorb. If you are consuming a high dose of zinc sulfate, your body won’t absorb all of it.

This is a reason zinc sulfate is recommended to be coupled with fortified foods to make it well absorbed.

Zinc picolinate is the best type of zinc with the highest absorption. If you are looking for a zinc supplement, prefer zinc picolinate. Zinc sulfate is a decent choice to be consumed with food.

Best Zinc Supplements to Last Longer in Bed

Here is a list of the best zinc supplements we have curated for you:

1. Conceive Plus Men’s Fertility Support

The men’s fertility support supplement Conceive Plus is a zinc (zinc sulfate) supplement that promotes the sexual health of men. It isn’t an entirely zinc supplement, but it contains a lot of other vitamins that support male reproductive health such as antioxidants, vitamin C, magnesium, and more.

It does a great job of boosting your sex drive and reproductive health.

The best thing about Conceive Plus is that it meets the daily value of zinc and other vitamins and minerals that your body needs without overdosing. A single tablet contains 15 mg of zinc that’s 136% of the daily value and it’s considered OK as your body can tolerate 40 mg of zinc per day.

If you need a zinc supplement that provides your body with all the necessary nutrients that support sexual health, try Conceive Plus.

2. Pure Encapsulations Zinc 15

Pure Encapsulations Zinc 15 is a gluten-free and non-GMO dietary supplement that contains 15 mg of zinc picolinate per serving. It offers your body 136% of its daily value which makes it an ideal supplement. Also, zinc picolinate is the best form of zinc that your body can absorb easily and quickly.

It supports overall body health including the immune system and wound healing. At the same time, Pure Encapsulations is extremely helpful in improving male sexual and reproductive health. 

The best thing about this dietary supplement is that it contains no other vitamins or minerals. It is a dedicated zinc supplement that helps you maintain zinc levels in your body so you can enjoy sexual benefits.

3. Ionic Zinc Sulfate Drops

If you don’t like tablets or capsules, consider using zinc in liquid form. The Ionic Zinc Sulfate Drops by Peak Performance provide you with exactly 11 mg of zinc sulfate per serving meeting 100% of the daily value of your body.

It is an unflavored zinc supplement that’s vegan, non-GMO, and follows GMP quality standards. It is easy to consume and contains pure zinc sulfate that will help you fulfill your body’s zinc requirements and get sexual benefits.


Here are the most asked questions and their answers:

Is Zinc an Aphrodisiac?

Yes, zinc is an aphrodisiac as it stimulates sexual desire. An aphrodisiac is any substance that increases sexual behavior, sex desire, or sexual pleasure. Zinc, based on clinical studies, meets all these criteria. Zinc increases testosterone levels, boosts sex desire and libido, and improves sperm health. These characteristics make zinc an aphrodisiac.

Is Zinc Good for Your Sperm?

Yes, zinc is scientifically proven to be extremely good for sperm health. Several studies reported that zinc improves sperm motility (movement), sperm structure, sperm DNA, sperm quantity, and reduces sperm abnormalities. Zinc has a positive association with male fertility, and it significantly improves sperm and semen health.

Does Zinc Make You Harder?

Yes, zinc makes you harder and helps you maintain an erection. Several studies reported the impact of zinc on sexual function and testosterone production. One study reported that low levels of zinc lead to erectile dysfunction (inability to maintain an erection) while high levels of zinc in your body improve erection and its quality.

How Much Zinc is Lost During Ejaculation?

According to a study, you lose approximately 9% of total body zinc with ejaculation. The amount of zinc you lose with semen is negligible and not noticeable. If you are taking the required daily value of zinc (11 mg), there is nothing to worry about.

Does Zinc Make You Horny?

Yes, zinc can make you horny as it increases testosterone production which is the male sex hormone. An increase in testosterone levels in your body increases sex desire. The desire to do sex is what’s known as horniness. If you feel horny or feel the urge to do sex after eating zinc-rich food, it is normal.

Does Zinc Help Men Sexually?

Yes, zinc helps men sexually in several ways. Studies have shown that zinc increases testosterone levels which increases libido and sexual desire. Zinc significantly improves sperm health and plays a major role in male fertility. Zinc also helps you last longer in bed, treats premature ejaculation, and reduces the symptoms of erectile dysfunction. 

Start Consuming Zinc, You’ll Love It

Zinc is one of the best nutrients for men. It offers you a lot of sexual benefits that range from better sperm health, improved fertility, premature ejaculation treatment, increased testosterone levels, higher libido and sex drive, and improvement in the overall male reproductive system.

If you want to last longer in bed, zinc should be the first nutrient you want to add to your diet. It can significantly delay ejaculation by giving you more control over ejaculation and ejaculatory muscles.

The best source of zinc is red meat, especially oysters and beef. Try adding zinc-rich foods to your diet. If you feel zinc deficiency and can’t meet the daily value of zinc, you can consider using zinc supplements. When choosing a zinc supplement, go with zinc picolinate supplements as it is the best form of zinc that’s well absorbed.

Zinc will not disappoint you if you are interested in lasting longer in bed.

Updated: September 04, 2023

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