Pumpkin Seed
Seeds rich in zinc, magnesium, iron, omega-6 fatty acids, and plant protein. Researched for prostate health, overactive bladder, and urinary symptoms; traditionally used for men's health support.
An ingredient with still-limited research
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Effects reported in research
Natural source of zinc and magnesium supporting male hormones and immune function
Some research suggests improvement in BPH-related urinary symptoms
Contributes plant protein and fiber to nutritional balance
Dosage & timing
- About 30 g/day as whole seeds, or as oil/extract supplement following product instructions.
Cautions
- •High in calories (~160 kcal per 30 g) — monitor portion size.
- •Rare allergy possible.
Supporting research
Effects of Zinc Supplementation on Testosterone Levels and Immune Function
Nutrition, 1996
An RCT examining the effects of zinc supplementation (45 mg/day, 6 months) on testosterone and immune function in zinc-deficient young and older men. Testosterone was significantly lower in zinc-deficient individuals and recovered to normal range with supplementation. Immune markers (NK cell activity, IL-2, etc.) also improved.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Journal of Research in Medical Sciences, 2012
A double-blind, placebo-controlled RCT giving magnesium 500 mg/day for 8 weeks to 46 elderly adults with primary insomnia. Subjective sleep time and sleep efficiency improved significantly, early morning awakening decreased, and serum melatonin and renin rose while cortisol fell. Because participants were elderly, the results may not generalize to young athletes, and the sample size was small.
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