ZINC - A MUST HAVE

Zinc is one of the 24 micronuitrients essential to human life. It is found in legumes, meats and eggs, with the highest amount in oysters. We lose zinc with perspiration, thus zinc intake and supplementation is essential for every athelete who perspirates a lot or for everyone who does not eat enough meat/red meat. 

Why is zinc so important? 

  • Hormones: Zinc is indispensable for the synthesis of numerous hormones. Zinc deficiency leads to low testosterone levels. Correcting deficiencies leads to an elevation in free testosterone levels. Zinc is an aromatase blocker – the enzyme responsible for converting testosterone to estrogen -, and can lower estrogen levels. It has anti-oxidant properties and can protect the prostate. 
  • Proper immune function: zinc can lower the incidence of warts, acnes caused by viruses and the symptoms of psoriasis. 
  • Key in ezymes’ function: there are more than 300 enzymes in our body that cannot function without zinc. Some of these enzymes are responsible for gene expression, others are key elements of the cell division cycle, some have a role in signal transduction. Zinc functions as a prosthetic group for superoxide-dismutase, one of the most important anti-oxidant ezymes of our body. It can decrease lipid peroxidation and the blood levels of oxidized LDL. 
  • It can decrease blood sugar levels while improving insulin sensitivity. 
  • It can protect our gut lining from damage, caused by for example non-steroid anti-inflammatory drugs (NSAID). It can improve conditions like food allergies and IBS.

Recommended dose: 

Zinc is a very safe micronutrient, which is hard to overdose. Even 3-4 months of continuous supplementation of 100 mg/day is completely safe. Based on present recommendations, do not exceed the above mentioned dose or do not take that dose for longer periods of time, as zinc can interfere with the absorption of other micronutrients (magnesium, calcium, iron). After a preliminary „loading” with a higher dose, a lower daily maintenance dose of 15-25 mg is sufficient.

Best sources: 

  • Legumes: 5 mg / 100 g 
  • Beef: 10 mg / 100 g
  • Eggs: 0,6 mg / egg (4 eggs = 2,5 mg)

Though the maintenance dose can be met with a proper diet, for the loading phase we recommend the use of a supplement. 


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