Siim Land: Fix This Mistake to Double Your Testosterone

Key Takeaways

• Test zinc status if you suspect low testosterone – levels below 90 mcg/dL serum zinc correlate with lower testosterone.
• Consume zinc-rich foods daily: oysters (8-10mg each), red meat (5-9mg/100g), pumpkin seeds (7-8mg), or dairy/eggs.
• Avoid zinc-depleting factors: gut disorders, heavy sweating (athletes/sauna users), obesity, or high phytate diets.
• Supplement cautiously if deficient: 10-25mg elemental zinc (e.g., zinc gluconate) suffices for most; megadoses (50-60mg) only short-term for severe deficiency.
• Monitor copper levels when supplementing zinc long-term to prevent deficiency (upper limit: 40mg/day elemental zinc).

Supplements & Protocols Mentioned

• Zinc gluconate: ~30mg elemental zinc/day (459 μmol) for 3-6 months boosted testosterone 93% in elderly deficient men.
• Zinc sulfate: 250mg/day (55-60mg elemental zinc) for 6 weeks increased testosterone 90% in dialysis patients.
• Athletes: 3mg/kg/day zinc sulfate prevented exercise-induced testosterone drops in wrestlers.

Notable Quotes

“How high your testosterone is, is limited by your zinc status.”

“Zinc’s testosterone-boosting effects plateau around 90 micrograms per deciliter for serum zinc level.”

Bottom Line

Optimize zinc intake through food first, test levels if symptomatic, and supplement moderately (10-25mg/day) only if deficient – excessive doses risk copper deficiency and side effects.

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