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Zinc is an essential micronutrient that plays a critical role in numerous physiological processes, including protein, fat, and nucleic acid metabolism, reproduction, wound repair, and immune functions. Zinc insufficiency may impact growth and sexual function, and it can be associated with inflammation and digestive issues. (source)
Zinc insufficiency negatively impacts performance by impairing protein, fat, and nucleic acid metabolism, which can reduce energy production and muscle function. This also weakens immune responses and increases inflammation, further hindering recovery and athletic performance. Maintaining adequate zinc levels supports efficient metabolism and robust immune function, potentially enhancing overall energy, muscle recovery, and performance.
Supplement with Zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source) Recommendation: Supplement with at least 5 mg of zinc daily.
Supplement with Copper: Zinc supplementation can interfere with copper. (source) High concentrations of zinc can inhibit the absorption of copper in the intestine. (source, source) Supplement with copper when taking zinc to ensure sufficient levels of both. Recommendation: Supplement with at least 450 mcg of copper daily.
