The Importance of Zinc.

IN RESPECT OF ZINC
I believe the importance of zinc in the diet is widely overlooked by the majority of people – whether they are athletes or regular less active individuals.
Zinc is a mineral involved in the action of several hormones, including testosterone, oestrogen, insulin and growth hormone. It is also involved in more than 200 enzymatic reactions. It is obvious, therefore, that is it hugely important for the body to have adequate amounts of zinc. Recent research has indicated that people who exercise may need more zinc and experience a higher risk of zinc deficiency. Severe zinc deficiencies are quite uncommon in the UK & US. However, surveys indicate that average zinc intake is in the range of 40-60% of the RDA – especially in athletes. This can lead to a slight zinc deficiency, and can result in increased susceptibility to infection, skin disorders and poor wound healing. Supplementing the daily diet with 25 mg. of zinc actually blocks the normal exercise induced free radicals in the blood stream. This anti-oxidant effect may be one of the things which accounts for the apparent role of zinc in supporting immune function and preventing infection. Some good sources of zinc include nuts, oats and oysters.
Although the RDA for zinc is 15 mg. a day, I would suggest a higher dosage of 25-30 mg. a day for ‘hard training’ athletes.