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Prolactin is a hormone that is responsible for breast development, lactation, and many other processes required to maintain homeostasis. Levels in men are typically low, so imbalances may have varied clinical implications. (source)
Low prolactin levels can stem from physiological factors affecting the pituitary gland, which regulates prolactin secretion. Nutritionally, inadequate intake of certain amino acids and overconsumption of zinc may also contribute to lower prolactin levels. (source, source, source)
Prioritize high-quality protein: Protein consumption has been associated with increased prolactin. (source) Protein consumption leads to the breakdown of proteins into amino acids that stimulate prolactin secretion. (source, source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Exercise at a high intensity: Exercise has been shown to increase prolactin concentrations. (source) Vigorous physical activity increases stress-induced hormones which stimulate prolactin production resulting in increased serum concentrations. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Avoid zinc: Supplementation with zinc has been shown to decrease prolactin levels. (source) Zinc binds to prolactin, which inhibits the bioavailability of prolactin in the blood. (source, source) Limiting zinc intake regulates prolactin concentrations. Recommendation: Monitor excess zinc intake and supplement concentrations.
High prolactin levels can be influenced by physiological factors involving the pituitary gland, which regulates prolactin production. Nutritional factors, such as high protein and low zinc intake may also affect hormone levels indirectly by impacting hormone regulation systems in the body. (source, source, source)
Prioritize zinc-rich foods: Consumption of zinc has been shown to decrease prolactin levels. (source) Zinc inhibits the secretion of prolactin, decreasing levels in the blood. (source) Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Active recovery: Stress is correlated with increased prolactin secretion. (source) Active recovery techniques reduce stress and decrease cortisol levels, which leads to reduced secretion of prolactin. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Avoid alcohol: Alcohol consumption has been shown to increase prolactin levels. (source) Ethanol stimulates the release of prolactin from the anterior pituitary gland. (source) Limiting alcohol intake regulates prolactin levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with Zinc: Supplementation with zinc has been shown to decrease prolactin levels. (source) Zinc inhibits the secretion of prolactin, decreasing levels in the blood. (source) Recommendation: Supplement with at least 5 mg of zinc daily.
