Zinc B
Deficiency reduces strength and testosterone; with adequate status there is no effect
Citable fact
«Zinc» — evidence level B. Dosage: The adult requirement is 8–11 mg per day. With increased sweat losses, 15–25 mg per day is discussed. The upper safe level is 40 mg per day in total with food: above that, copper deficiency, anemia and immunosuppression develop. Zinc for treating colds at doses of 75 mg and above — only for a short course and as prescribed by a doctor. Source: PMID 34662692, permanent link to the source in the list below.
How it works
A cofactor of more than 300 enzymes and zinc-containing transcription factors: protein synthesis, healing, immune response and steroidogenesis. Deficiency lowers testosterone levels and muscle function.
Dosage and intake
The adult requirement is 8–11 mg per day. With increased sweat losses, 15–25 mg per day is discussed. The upper safe level is 40 mg per day in total with food: above that, copper deficiency, anemia and immunosuppression develop. Zinc for treating colds at doses of 75 mg and above — only for a short course and as prescribed by a doctor.
With food to avoid nausea; separately from iron, calcium and copper — at least 2 hours apart.
Forms
Zinc sulfate, gluconate, citrate, picolinate and acetate have been studied; citrate and picolinate are absorbed somewhat better, but the clinical difference is small. Intranasal forms are not recommended.
What is confirmed
- Corrects deficiency: wound healing, taste sensitivity, immune response
- Supports normal testosterone levels in deficiency
- Participates in protein synthesis and the work of more than 300 enzymes
Adverse effects and limitations
- Above 40 mg per day long-term — copper deficiency, anemia, reduced immunity
- High doses at the onset of a cold cause a metallic taste and nausea; long-term intake is not justified
- Intranasal zinc forms are associated with loss of smell
Interactions
- Reduces the absorption of iron, copper and antibiotics of the tetracycline and quinolone groups
- Phytic acid and calcium in food reduce uptake
Who must not use it
- Under 18 years: Requirement by age; long-term intake above 40 mg per day is not recommended.
- Pregnancy and lactation: The requirement is 11–12 mg per day; doses above the recommended — only as prescribed by a doctor.
- copper deficiency
- hemochromatosis
- tetracycline or quinolone use
- HIV infection
Sources
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
- Considerations for the Consumption of Vitamin and Mineral Supplements in Athlete Populations · Peeling P, Sim M, McKay AKA · Sports medicine (Auckland, N.Z.), 2023 · PMID 37358750
See also
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