Zinc is an essential trace mineral that plays a crucial role in numerous biological functions, including immune response, enzyme activation, and protein synthesis. In the context of dietary supplements, zinc is well-regarded for its impact on muscle repair, hormone production, and overall physical performance. Its role in cellular growth and tissue repair makes it particularly relevant for athletes and active individuals.
Zinc also contributes to the maintenance of normal testosterone levels in the blood, which is vital for muscle development, strength, and recovery. Moreover, it functions as an antioxidant, helping reduce oxidative stress caused by intense exercise.
Its influence on enzyme systems affects energy metabolism and nutrient absorption, supporting performance and recovery after physical activity. Zinc deficiency can lead to reduced endurance, weakened immunity, and slower recovery times.
Synonyms:
Zinc Gluconate, Zinc Citrate, Zinc Picolinate, Zinc Monomethionine.
Benefits:
- Supports immune system function
- Aids in testosterone production
- Promotes muscle repair and recovery
- Enhances wound healing
- Contributes to antioxidant defense
- Supports energy metabolism
Sources:
- Found naturally in red meat, poultry, seafood (especially oysters), nuts, seeds, legumes, and whole grains
- Produced synthetically for use in dietary supplements
Observations:
Commonly found in multivitamins and mineral complexes, as well as in standalone zinc supplements. Typical dosages in supplements range from 15 to 50 mg per day.
Excessive intake may lead to side effects such as nausea, stomach discomfort, or interference with copper absorption. Zinc may interact with antibiotics and some medications affecting mineral balance.
Areas of Study Related:
- Exercise Physiology
- Sports Nutrition
- Immunology
- Endocrinology
- Biochemistry