Summary

This trace mineral is involved in thousands of bodily functions — from proper cell growth to testosterone production. Unfortunately, physical activity, food processing, and aging can lead to deficiencies of zinc in our bodies. Avoiding zinc deficiencies is absolutely essential for healthy immune functioning and our overall health. Though zinc is most often used as part of a multivitamin/mineral formula, active individuals, especially athletes, have become interested in zinc because of its important role in testosterone production.

Other names for Zinc

Zn

Where to find Zinc

Zinc is found in animal meats, such as beef, liver, lamb, and pork and is especially prominent in oysters. It can also be found in lesser amounts in eggs, dairy, grains, and beans.

Popup: Foods highest in Zinc

Daily Value

The Daily Value for Zinc is 15 mg.

Why athletes use Zinc

Low levels of zinc are widespread in the United States and are especially common in the elderly, vegetarians, and hard-training athletes. For that matter, any active person may have an increased need for zinc because exercise can increase levels of potentially harmful free radicals. If you want to support a robust immune response, healthy sexual function and testosterone production, and a healthy prostate, zinc is a critical trace mineral you can't afford to be deficient in.

Ways that Zinc can enhance Muscle Gain & Recovery:

• Regulate hormone production, which may increase testosterone production

Ways that Zinc can enhance Longevity:

• Stimulate the primary antioxidant enzyme in the body to boost immune functioning

Signs of Zinc deficiency

Deficiency of Zinc has been linked to:

• Prostate enlargement
• Erectile dysfunction
• Low libido (sex drive)
• Infertility
• Low testosterone levels
• Skin conditions, such as eczema or psoriasis
• Lack of muscular coordination

Potential uses for Zinc

Research indicates that Zinc may also be useful in the treatment of:

• Common cold
• Sore throat
• Wounds/injuries
• Aches and pains
• Cold sores
• Night blindness
• Alzheimer's disease
• Arthritis
• Gout
• Bursitis

More about Zinc

This water-soluble trace mineral is found in nearly every cell in our bodies. It's highly concentrated in bones, skin, hair, nails, eyes, and in the prostate and testes. An integral component of over 200 enzymes, zinc is involved in thousands of functions — from muscle protein synthesis and cell growth to testosterone production and wound healing. It's probably involved in more bodily functions than any other mineral.

Deficiency issues

Although zinc is naturally found in our bodies in relatively small amounts, only about two grams total, deficiencies are more common than with any other mineral. Research shows that individuals who are physically active may require additional zinc in their diets because they are at greater risk for zinc deficiencies because of increased sweating. In addition, some recent environmental changes and food processing further compromise zinc from our food supply. Then couple that with aging — the greatest factor in zinc deficiency. What that adds up to is a strong case for zinc deficiency in our bodies. A deficiency that can leave us with minimal testosterone production, susceptible to infections, and with inadequate wound healing when injured.

Low levels of zinc have also been linked to prostate enlargement, diminished sex drive, and infertility. And, studies indicate that as little as one month of low zinc intake can reduce male testosterone levels by 20%. Clearly, this is not a desired state if we are seeking muscle growth or optimal health.

Replace that lost zinc, however, and testosterone levels seem to rise: in one study, patients who typically had low levels of zinc supplemented with zinc for six months. The research revealed their testosterone levels soared by 85%. Another study, this one published in 1996, found similar results with healthy men — these men with moderate zinc deficiencies doubled their testosterone levels within six months.

Research has also shown that a high percentage of endurance athletes have low serum zinc concentrations. Because zinc is required for several of the enzymes involved in energy metabolism, these low zinc levels are theorized to reduce endurance capacity.

Improve immune functioning

Zinc is also involved in virtually every area of immune function. If zinc levels are low, so are levels of critical immune cells, such as T cells and certain white blood cells absolutely essential for a healthy immune system. Plus, zinc appears to have powerful antiviral properties and has been shown to lessen the severity of the common cold, explaining the rise in zinc lozenges sales despite their often unappealing taste.

Therapeutic uses

Zinc has also shown positive results in patients with Alzheimer's disease. In one study, daily zinc supplementation was shown to significantly improve memory, understanding, and social contact in eight out of ten patients.

Experts believe zinc may effectively reduce Alzheimer's symptoms because it stimulates SOD, the primary antioxidant enzyme produced in the body. SOD protects nerve cells against the ravaging effects of free radicals, which are unstable molecules that damage and destroy cells. Without the protective effects of SOD, free-radical damage could result in the buildup of plaque within critical nerve cells, negatively affecting brain function.

SOD also plays a critical role in safeguarding against cellular damage that leads to inflammation, as found with arthritis, gout, and bursitis. Zinc levels are typically low in patients with rheumatoid arthritis, and several studies have demonstrated mild therapeutic effects. Zinc also plays a key role in wound healing and a number of skin conditions, including acne.

In conclusion

Low levels of zinc are widespread in the United States and are especially common in the elderly, vegetarians, and hard-training athletes. For that matter, any active person may have an increased need for zinc because exercise can increase levels of potentially harmful free radicals. If you want to support a robust immune response, healthy sexual function and testosterone production, and a healthy prostate, zinc is a critical trace mineral you can't afford to be deficient in.

Amount

Most experts recommend 15 to 30 mg for maintenance, 25 to 30 mg during intense training phases, and 30 to 60 mg to correct a deficiency.

Timing

Zinc should be taken with meals but not with high-fiber or dairy-containing foods, which may impair absorption. Because zinc competes with copper, calcium, and iron for absorption, it's important to get adequate amounts of these minerals when supplementing with zinc; thus, a multivitamin/mineral with a balanced ratio is preferred.

Synergists of Zinc

Zinc combined with magnesium, as found in the commercially available formula ZMA, has been patented for its synergistic effects on strength and endurance.

Toxicity of Zinc

Zinc can become toxic if supplemented over a prolonged period of time in amounts of 150 mg or more per day.

Bans and restrictions

None reported.

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