Zinc is one of the most underrated minerals in sports nutrition. It’s a cofactor in over 300 enzymatic reactions and plays a critical role in testosterone production, immune function, wound healing and protein synthesis — all directly relevant to training athletes.
Zinc and Testosterone
The link between zinc and testosterone is well documented. A landmark study by Prasad et al. (1996) showed zinc supplementation in deficient men nearly doubled testosterone levels. The mechanism: zinc is required for LH receptor activity in Leydig cells — the cells that produce testosterone.
Why Athletes Lose More Zinc
Sweat contains 1–1.5 mg of zinc per litre. An athlete sweating heavily during a 2-hour session can lose 2–3 mg of zinc — a significant portion of the daily recommended intake (11 mg for men). Combined with diets low in red meat and shellfish, deficiency is common in active populations.
Right Form and Dose
Choose zinc bisglycinate or zinc gluconate — not zinc oxide (poor absorption). Dose: 25–40 mg/day for active individuals. Take on an empty stomach for best absorption, or with food if GI issues occur. Avoid exceeding 50 mg/day long-term as it can inhibit copper absorption.
Summary
Zinc deficiency is common in athletes due to sweat losses and dietary patterns. The consequences are real: lower testosterone, impaired immunity, reduced protein synthesis. 25–40 mg of zinc bisglycinate or gluconate daily is a simple, inexpensive insurance policy for athletes optimising recovery and hormonal balance.
