Back to top
July 13, 2018

The Advantages of Zinc

Fitness First USA

The Advantages of Zinc

What is it?

Zinc could possibly be one of the most underrated supplement used by fitness enthusiasts. Zinc is a mineral that our bodies cannot synthesize, making we cannot produce it on our own. So how do we get it? Typically, we get our zinc dosages from our food or through supplementation.

The benefits of zinc include boost of the immune system, increase of protein production, and an increase of testosterone production.

Benefits of Zinc

  • Improvement in Athletic Performance and Strength

    Proper amounts of zinc directly affects athletic performance and strength development from training because it plays a primary told in hormone production. Without this, athletic performance and strength capacity are reduced.

    Researchers found that giving trained athletes a zinc supplement four weeks prior to exhaustive exercise resulted in a greater post-workout testosterone response. I was also noted that zinc and high intensity exercise allows the body to produce testosterone at an even higher rate.

    Healthy amounts of zinc allow for performance and muscle development as well as improve recovery from training. Having enough zin will give you more energy and improve metabolism.

  • Improve Sleep

    Not only does zing increase testosterone production and protein synthesis but it also aids in improving your sleep by aiding melatonin metabolism.

    Sleep is a vital for muscle recovery. Without proper sleep, your gains will suffer and you might as well not train as hard as you do.

  • Prevent Depression and Elevate Mood

    Studies have shown that adequate zinc levels in the body elevates mood and prevents depression. This is because zinc supplementation increases the number of serotonin receptors in the brain.

    Additionally, zinc regulates dopamine, dopamine is an energizing neurotransmitter that gives you drive and focus. Dopamine also boosts energy, mood, and reward- driven learning.

Sources of Zinc


Using a supplement is the easiest way to get your daily dose of zinc. A supplement is convenient, ready to use, and easily tracked.


Spinach contains a heavy dose of zinc as well as other minerals and vitamins that are essential for our everyday bodily functions such as calcium, potassium, and iron.

Red Meat

Read meat contains a rich source of zinc.

How Much to Take?

Excessive intake can result in zinc toxicity. Therefore, it is recommended to get a baseline test before taking any supplementation. The U.S. Food and Drug Administration’s recommends and intake of 15 milligrams of zinc per day.