PLAY
Zinc is an essential micronutrient that serves as a structural component in over 2,000 transcription factors and is a catalytic cofactor for more than 300 enzymes. It plays a vital role in cell differentiation and transport, DNA synthesis, wound healing, testosterone production, and homeostasis. It also plays a key role as an antioxidant, minimizing or inhibiting the negative effects of free radicals in the body. Zinc deficiency impairs protein synthesis, delays recovery, and suppresses both innate and adaptive immune responses. (source, source, source)
Low levels of zinc occur as a result of insufficient intake through diet or poor absorption. Zinc status is also impacted by the consumption of copper, as copper has a higher affinity for the protein complex that facilitates zinc absorption, potentially leading to decreased zinc levels. (source, source)
Potential Performance Impact:
Prioritize zinc-rich foods: Dietary zinc intake increases serum zinc levels. (source, source)
Protocol: Consume at least two servings of zinc-rich foods per day. One serving examples: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (1/4 cup), Lamb (3 oz).
Avoid alcohol. Chronic alcohol consumption damages liver function, which plays a crucial role in zinc metabolism. Alcohol also causes increased excretion of zinc through urine due to impaired absorption in the intestines. (source, source)
Protocol: Limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with zinc: Zinc supplementation increases serum zinc levels directly. (source, source)
Protocol: Supplement with at least 5 mg of zinc daily.
Supplement with quercetin: Quercetin inhibits iron absorption by binding iron within the intestines and downregulating ferroportin, which exports iron into the blood. Iron absorption hinders zinc absorption. By controlling iron levels, quercetin promotes zinc levels. (source, source, source, source)
Protocol: Supplement with at least 200 mg of quercetin.
Elevated serum zinc levels occur as a result of excessive intake through diet or supplementation. The body's ability to absorb and store the nutrient is limited in cases of overconsumption, and high levels also impair copper absorption. (source, source)
Potential Performance Impact:
Prioritize foods high in phytate. Foods containing phytate decrease zinc absorption. Phytate binds to zinc molecules, effectively lowering their absorption from the intestines. (source, source)
Protocol: Eat at least one serving of phytate-rich foods daily. One serving examples: Almonds (1 oz), Walnuts (1 oz), Wheat Bran (1/2 oz).
Engage in aerobic training: Chronic aerobic exercise decreases resting zinc levels. Exercise increases zinc excretion via increased sweat rate and urination, and post-exercise inflammatory responses redistribute zinc to repair pathways. (source, source)
Protocol: Follow a structured program ensuring at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) per week.
Avoid zinc supplementation: Zinc intake raises serum zinc concentrations. (source)
Protocol: Monitor excess zinc intake and supplement concentrations.
