Zinc Food Supplement

Zinc is the second most abundant trace mineral in the human body after iron. It serves as a structural component for many proteins and plays a crucial role in various cellular functions. That's why a deficiency can lead to a wide range of symptoms that affect your physical performance. So let's take a look at the benefits of taking a zinc supplement .

Why is it interesting to take zinc as a supplement?

Zinc is a trace mineral found in our bodies in small amounts: our bodies contain about 2 to 3 g of zinc , 65% of which is found in muscles and 20% in bones. It plays a crucial role in over 300 metabolic reactions that are essential for the body to function properly (1). Zinc is vital for many bodily processes, but our daily needs are not always met, often due to an unbalanced diet and aging. To ensure adequate intake, it is important to eat foods rich in zinc (such as meats, seafood, nuts, and seeds) or take a zinc-rich mineral supplement . Heavy alcohol drinkers, vegetarians and vegans, or diabetics may have increased zinc needs . For these groups, a health supplement may be necessary to meet the recommended daily intake.

Zinc food supplement: what are the benefits?

Support for the immune system

Zinc is crucial for the proper functioning of the immune system , which is essential for athletes exposed to high physical stress (often accompanied by temporarily weakened immunity). Zinc participates in the production and function of immune cells , such as T lymphocytes, which are essential for fighting infections. Thus, a zinc dietary supplement will act as a cofactor for several enzymes involved in the immune response , in order to better modulate the inflammatory response.

Improved protein synthesis and muscle growth

Zinc plays a key role in protein synthesis , which is necessary for muscle growth and the repair of tissues damaged by exercise. It participates in the formation of new muscle proteins , particularly by helping to express genes related to muscle growth and repair. Zinc is involved in DNA transcription and RNA translation , processes that are fundamental to protein synthesis. A zinc dietary supplement also acts as a cofactor for many protein enzymes.

Optimization of hormonal function

Zinc is essential for the production and regulation of several hormones (including testosterone ), which is crucial for muscle strength and recovery. This mineral is therefore required for the synthesis of testosterone , a steroid hormone that plays a key role in muscle development and tissue regeneration. Zinc acts as a cofactor for the enzyme 5-alpha reductase, which converts testosterone to its active form, dihydrotestosterone (DHT) . This is crucial for muscle strength development and repair after exercise.

What minerals work synergistically with zinc?

Zinc works synergistically with several other minerals, each playing a complementary role in various bodily functions:

• Calcium : Zinc and calcium are essential for bone health and cell growth. A proper interaction between these two minerals is necessary to maintain bone density.
• Magnesium : Zinc and magnesium work together to regulate many enzymatic and metabolic processes. Together, they are involved in protein synthesis, muscle function, and blood sugar regulation.
• Chromium : Zinc and chromium play a role in carbohydrate metabolism and insulin regulation. Chromium helps improve the effectiveness of insulin, which can benefit carbohydrate and fat metabolism. Zinc, in parallel, supports the function of enzymes involved in these processes.
• Potassium : Zinc and potassium are important for regulating fluid and electrolyte balance in the body. They work together to support muscle and nerve function, as well as regulating blood pressure.
• Electrolytes : Zinc plays a role in maintaining electrolyte balance in interaction with minerals such as sodium and potassium. These electrolytes are crucial for nerve and muscle function, and zinc helps regulate their movement across cell membranes.

As for iron , while essential for the body, it can compete for zinc absorption. Excessive supplementation of one can inhibit the absorption of the other, so it is crucial to maintain an appropriate balance between these two minerals. As a general rule, a balanced multimineral intake ensures that all of the essential minerals are available in adequate amounts to support their synergistic functions.

Sources: (1)https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/