Focus on men – zinc and selenium as silent support for the body
A quiet knock in the knee. An inexplicable feeling of exhaustion after a long day. These are subtle signals from the body, reminding us that true strength lies not in short-term peak performance, but in a reliable foundation. Because in modern life, where men juggle the roles of employee, partner, and father, it is the quiet, solid foundation that makes all of this possible.
In the complex biochemistry of the male body, there are two essential trace elements that act as silent partners in the background: zinc and selenium. They are not short-term performance boosters, but fundamental building blocks for long-term stability, resilience, and vitality [1].
Although their importance for health is undisputed, these micronutrients are often overlooked. Their effect unfolds as continuous support that lays the foundation for well-being and performance. This text serves as a concise guide to understanding the crucial role these powerful co-pilots play in men's health and how to consciously manage their intake.
Zinc – The Swiss Army knife for the male organism
Zinc is a true all-rounder among trace elements. It is involved in the function of over 300 enzymes and thus plays a role in almost all vital processes in the body. Since the human body cannot produce zinc itself or store it in significant amounts, a regular and sufficient supply through food is essential. [2] [3]
Hormone balance and energy: The biochemical foundation
One of the central tasks of zinc in men's health is its role in hormone balance. It contributes to maintaining normal testosterone levels in the blood. This hormone is not only important for muscle building, but also for energy, drive, and general well-being. A long-term zinc deficiency can have a negative effect on testosterone levels, especially with advancing age. [4]
Zinc supports the male hormone axis in two ways: directly through biochemistry and indirectly through sleep quality. Studies show that a good supply of zinc can improve sleep quality. At the same time, it is known that just one week of reduced sleep can significantly lower testosterone levels in young, healthy men. [5] An adequate zinc intake therefore not only directly supports hormone balance, but also invests in the regenerative power of sleep, which is essential for optimal testosterone levels.
Command center brain: Mental strength and psychological balance
The effects of zinc extend far beyond physical functions. This trace element contributes to normal cognitive function and is essential for smooth communication between nerve cells. In the brain, zinc is involved in signal transmission at the synapses and plays an important role in the production and function of neurotransmitters that control our mood and behavior. These include serotonin, which promotes balance and contentment, dopamine, which drives motivation and joy, and GABA, which has a calming and relaxing effect. [6]
Scientific studies suggest a link between low zinc levels and increased susceptibility to depression and anxiety [7]. Adequate zinc intake can therefore strengthen mental resilience. Chronic stress, a constant companion in modern life, is considered a real “zinc killer” as it increases the body's consumption of this trace element. This can set off a negative cycle: stress leads to a potential zinc deficiency, which in turn impairs the brain's ability to produce calming neurotransmitters. The result is reduced stress resistance. A good supply of zinc can be considered a fundamental building block of mental resilience that can help break this cycle.
An immune system in top form
A robust immune system is the body's first line of defense. Zinc contributes to the normal function of the immune system [2]. It is essential for the development and activation of various immune cells, such as T cells and antibodies. A deficiency can weaken the body's defenses and increase susceptibility to infections.
Selenium – The guardian of cellular integrity
While zinc acts as a versatile player, selenium can be described as the specialized “bodyguard” of cells. Although the body only needs it in trace amounts, this essential trace element is indispensable for crucial protective and regulatory functions.
The protective shield against oxidative stress
The primary and perhaps most important effect of selenium is its ability to protect cells from oxidative stress [8]. Selenium is a central component of antioxidant enzymes, especially glutathione peroxidase. These enzymes act as radical scavengers: they neutralize aggressive oxygen compounds, known as free radicals, which are produced by environmental pollution, intense physical exertion, stress, or even normal metabolic processes. If left unchecked, these free radicals can damage cell structures and accelerate aging processes. This cellular protection is important for the entire organism, but especially for sensitive structures such as the highly active cells of the brain.
The engine of metabolism: Focus on the thyroid gland
Selenium contributes to normal thyroid function [8]. In fact, no other organ in the body has a higher concentration of selenium than the thyroid gland. This trace element is essential for the activity of enzymes that convert the less active thyroid hormone thyroxine (T4) into its highly effective form, triiodothyronine (T3). This process is the crucial switch for the entire energy metabolism, the regulation of body temperature, and general well-being. Insufficient selenium intake can impair thyroid function and manifest in symptoms such as fatigue and listlessness [9].
A partner for mental strength and immunity
Just like zinc, selenium acts as an important supporter of the body's own defenses by contributing to the normal functioning of the immune system [8]. Together, the two trace elements form a powerful duo that protects and strengthens the body on several levels. Similar to zinc, but via different mechanisms, selenium also contributes to mental resilience. It protects the brain's “hardware” from oxidative stress and helps regulate the “software” by positively influencing the stress axis (cortisol) and the sleep-wake cycle [10].
The power of nutrition – How to replenish your zinc and selenium reserves
A balanced and varied diet forms the basis for an optimal supply of all important nutrients. This section serves as a practical guide to identifying and making the most of the best sources of zinc and selenium.
Zinc on your plate: A guide to the best sources
When it comes to zinc-rich foods, it is not only the absolute content that is decisive, but also the so-called bioavailability – i.e., how well the body can absorb the trace element. In general, zinc from animal foods can be better utilized (approx. 30–40%) than from plant foods (from 15%) [11]. The reason for this is the promoting amino acids in animal protein and inhibiting substances in plants.
The most important inhibitor is phytic acid (phytate), which is found primarily in whole grain products, legumes, and nuts. It binds zinc in the intestine and can reduce its absorption by up to 45%. However, with a few kitchen tricks, bioavailability can be significantly improved [12]:
Soaking, sprouting, or fermenting: Soaking legumes overnight, sprouting grains, or using sourdough in bread breaks down phytate.
Combine cleverly: Consuming animal protein (e.g., lentils with a dollop of yogurt) or organic acids (e.g., a splash of lemon juice on a salad) at the same time improves zinc absorption.
Time interval: Coffee, tea, and high-dose iron or calcium supplements can also inhibit absorption and should be consumed at a distance from a zinc-rich meal.
Zinc-rich foods (selection) [11]:
- Animal sources: beef, Emmental cheese, calf's liver, and oysters.
- Plant sources: pumpkin seeds, wheat bran, oatmeal, and lentils.
Cleverly integrating selenium: From fish to Brazil nuts
When it comes to selenium intake, the origin of food is a decisive factor. Since the selenium content in plant-based products depends heavily on soil quality, and European soils are considered to be rather low in selenium, animal-based foods such as meat, fish, and eggs are often the more reliable sources in this region. In the EU, animal feed may be enriched with selenium, which leads to more consistent levels in the end products. It can therefore be more difficult to meet daily requirements on a vegetarian or purely plant-based diet. There is no general answer to the question of selenium in oatmeal or fruit.
Oatmeal may contain selenium, but the content varies greatly depending on the growing region. Since it is grown on European soil, the selenium content is usually low unless the soil has been specifically enriched with selenium.
The same applies to most types of fruit, which contain only traces of the mineral and therefore play no significant role in the body's selenium supply.
One notable exception is the Brazil nut. It is by far the most selenium-rich plant-based food and can be a quick source of selenium [13]. However, this advantage also carries risks that require conscious and moderate consumption [14]:
Highly variable selenium content: For example, the content in Brazil nuts is extremely variable, which makes accurate dosing difficult. Even consuming just one or two nuts per day can raise selenium levels above the recommended range in some people.
Risk of overdose: Long-term selenium overdose can cause undesirable side effects such as hair loss, brittle nails, and nerve damage — symptoms that can sometimes resemble selenium deficiency.
Natural radioactivity: In addition, Brazil nut trees accumulate natural, radioactive radium from the soil, which is why the Federal Office for Radiation Protection (BfS) warns against excessive consumption.
Brazil nuts should therefore be considered an occasional treat and not a daily source of selenium. Meat, seafood, and eggs are reliable and low-risk alternatives.
Requirements and targeted supplementation — when more support is beneficial
How much is enough? The official recommendations
The German Nutrition Society (DGE), together with professional associations from Austria and Switzerland (D-A-CH), provides reference values for nutrient intake. For adult men, these are [11] [13]:
- Zinc: 11 mg per day with low phytate intake, 14 mg with medium phytate intake, and 16 mg with high phytate intake.
- Selenium: 70 µg per day.
To avoid overdose, there is also a defined maximum safe daily intake (Tolerable Upper Intake Level, UL). This is 25 mg for zinc and 300 µg per day for selenium for adults. It is practically impossible to exceed these values through a normal diet alone.
Lifestyles with potentially increased requirements
Certain circumstances can increase the need for zinc and selenium or make it difficult to obtain sufficient amounts. It is important to emphasize that these are not diagnoses, but situations in which it may be useful to consciously consider one's own intake [15]:
Athletes: Heavy sweating causes increased zinc loss, while zinc is needed for muscle building and regeneration.
Men with a plant-based diet: Avoiding highly bioavailable animal sources of zinc and consuming high levels of phytate can make zinc intake a challenge. Selenium is also considered a potentially critical nutrient in a purely vegan diet.
Men under high stress: As mentioned above, chronic stress can significantly increase zinc consumption.
Understanding the language of the body: Non-specific signs
A zinc or selenium deficiency often manifests itself through non-specific symptoms, which can also have many other causes. These include [9] [16]:
- Increased susceptibility to infections
- Persistent fatigue and listlessness
- Skin problems, brittle nails, or hair loss
- Delayed wound healing
- Depressive moods or poor concentration
If such symptoms occur, it is essential to consult a doctor to find the actual cause. A deficiency is only considered likely if the symptoms improve after targeted supplementation.
Bridging the gap: dietary supplements as a sensible option
In situations where requirements are increased or where dietary intake alone cannot consistently meet requirements, dietary supplements can be a sensible way of bridging the gap. They enable controlled, reliable, and needs-based dosing of trace elements. When choosing zinc supplements, look for highly bioavailable organic compounds such as zinc bisglycinate or zinc citrate, which are well absorbed by the body and considered particularly well tolerated [3].
What is important when choosing a supplement?
Not all dietary supplements are equally effective. Choosing the right compound form is crucial for bioavailability, i.e., how well the body can absorb and utilize the nutrient.
For zinc, organic compounds such as zinc bisglycinate, zinc citrate, or zinc gluconate are recommended. They are considered particularly well tolerated and are efficiently absorbed by the intestine because they do not have to compete with phytates or other inhibitors. [3]
For selenium, organic compounds such as selenium methionine should be chosen. Unlike inorganic forms, selenium methionine can be better stored by the body and released when needed, ensuring a long-lasting supply [9].
Practical tips for intake
To achieve the best possible effect, please note the following information [3]:
Timing: Ideally, take zinc supplements in the evening. Zinc supports sleep quality and is absorbed more effectively during sleep.
Combinations: Combination supplements containing both zinc and selenium are often useful, as the two trace elements have a synergistic effect, meaning they support each other's effects.
Correct dosage: Strictly adhere to the recommended daily dose on the package or your doctor's recommendation to avoid overdose.
Dietary supplements are not a substitute for a balanced diet, but a useful addition. They offer a controlled, reliable way to provide the body with the specific building blocks it needs for a healthy, energetic life.
Take control of your vitality
Zinc and selenium are not miracle cures, but rather silent, tireless supporters in the background. They lay the biochemical foundation on which men's health, performance, and general well-being are built. They are the invisible architects who work to stabilize the immune system, balance hormones, sharpen the mind, and protect every single cell.
The responsibility for ensuring an adequate supply lies with each individual. A conscious, nutrient-rich, and varied diet is the first and most important step. In phases of life or lifestyles that place particular demands on the body, targeted supplementation can be a wise and forward-looking strategy to give the body exactly the building blocks it needs for daily challenges. Giving your vitality a solid foundation with the silent support of zinc and selenium is an investment in long-term health and quality of life.
Sources
[1] https://apotheke-baden.at/die-umfassende-wirkung-von-zink-das-braucht-jeder-koerper
[2] https://www.verbraucherzentrale.de/mehr-zink-bei-erkaeltungen
[3] https://www.alta-klinik.de/zink-tabletten
[4] https://pmc.ncbi.nlm.nih.gov/PMC6010824
[5] https://pmc.ncbi.nlm.nih.gov/PMC10820214
[6] https://pmc.ncbi.nlm.nih.gov/PMC10539547
[7] https://www.burgerstein-foundation.ch/zink-und-depressionen-eine-aktuelle-metaanalyse
[8] https://www.verbraucherzentrale.de/selen-ein-guter-schutz-fuer-unseren-koerper
[9] https://www.zentrum-der-gesundheit.de/selen
[10] https://pmc.ncbi.nlm.nih.gov/PMC8081839
[11] https://www.dge.de/referenzwerte zink
[12] https://pmc.ncbi.nlm.nih.gov/PMC6261201
[13] https://www.dge.de/referenzwerte selen
[14] https://www.bfs.de/paranuesse
[15] https://pmc.ncbi.nlm.nih.gov/PMC10848936
[16] https://www.netdoktor.de/zink mangel