Zinc

How You May Benefit:

Boost immune functioning
Stimulate the primary antioxidant enzyme in the body to boost immune functioning
Boost testosterone production
Regulate hormone production, which may increase testosterone production
Enhance sexual performance
Enhance sexual function and male fertility by promoting testosterone production

Overview

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.

Usage

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.

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.

Safety Information

Toxicity:
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.

References

Brilla, L.R., and Conte, V., "Effects of Zinc-Magnesium (ZMA) Supplementation on Muscle Attributes of Football Players," Med Sci Spor Exer 31.5 (1999) : S123.

Cordova, A., and Navas, F.J., "Effect of Training on Zinc Metabolism: Changes in Serum and Sweat Concentrations in Sportsmen," Ann Nutr Metab 42.5 (1998) : 274-82.

Cordova, A., and Alvarez-Mon, M., "Behaviour of Zinc in Physical Exercise: A Special Reference to Immunity and Fatigue," Neurosci Biobehav Rev 19.3 (1995) : 439-45.

Couzy, F., et al., "Zinc Metabolism in the Athlete: Influence of Training, Nutrition and Other Factors," Int J Sports Med 11.4 (1990) : 263-6.

Haralambie, G., "Serum Zinc in Athletes in Training," Int J Sports Med 2.3 (1981) : 135-8.

Richardson, J.H., and Drake, P.D., "The Effects of Zinc on Fatigue of Striated Muscle," J Sports Med Phys Fitness 19.2 (1979) : 133-4.

Van Loan, M.D., et al., "The Effects of Zinc Depletion on Peak Force and Total Work of Knee and Shoulder Extension and Flexor Muscles," Int J Sport Nutr 9.2 (1999) : 125-35.

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