Zinc and Body Building

Zinc Guide:

Below is a link with video describing the many benefits of zinc, with particular regard to athletes and bodybuilders. It also contains links to various zinc supplements many bottles for less than $5! Check it out for a quick over view of what zinc can do for you, and easy access to various forms of supplements.

While this site emphasizes body building, and the ways zinc can support that, it mentions general muscle growth as well as immune and bone support. While it doesn't delve very deep into the mechanisms of how, it does tell then end result which holds true to what I have discovered in my research. We know zinc supports osteoblastic cell activity and inhibits oscteoclastic cell activity, which results in increased bone density, it also provides structural component of muscle development in the form of zinc finer motif, this according to Linus Pauling Institute and Live Strong. It is important in all muscle development, but primarily in times of rapid growth including strength conditioning (bodybuilding) or pregnancy.

http://www.bodybuilding.com/store/zinc.html

Live Strong On Zinc

Zinc Vitamin Deficiency Symptoms: Twitching.

Zinc is an essential element that is crucial for proper muscle development. People who show signs of deficiency are alcoholics, people with malabsorption disorders and strict vegetarians, and thus far, research has shown no evidence that twitching is a direct symptom of zinc deficiency, however, the results of some studies indicate a potential association. Research indicates that alcoholics with liver cirrhosis experiencing muscle spasms may benefit from zinc supplementation, and some homeopathic remedies use zinc for twitching. Unfortunately, too much zinc can also cause muscle spasms, so it is important to follow the RDA.

            Positive research exists from the University of Kentucky, where subjects with liver cirrhosis were prescribed zinc supplements, all reported regular cramping before prescription, and all reported at least some resolution after 12 weeks.

            Negative research also exists however from Turkey, where a study showed that the effects of cirrhosis on muscle fibers, rather than mineral deficiency caused muscle spasms.

            In summary, this particular article states that research remains inconclusive as to whether or not zinc deficiency is a cause of muscle spasms, zinc has been shown to help prevent spasms and cramping among certain populations, and should be taken in proper dosage after a doctor’s recommendation.

http://www.livestrong.com/article/475350-zinc-vitamin-deficiency-symptoms-twitching/#ixzz2AeoabfbN

ZINC: The Secret to Weightlifting Success

Maximize athletic potential using Zinc.

When taken according to recommended levels, Zinc provides a significant performance boost!

It is safe, inexpensive, and sufficient quantities are not often accessible from diet alone. Zinc supports many important internal functions of the body, including testosterone production and sperm count. Even mild deficiencies can lower sex drive and supplementing zinc may help with prevention and treatment of male infertility. It does this by increasing blood levels of testosterone and follicle stimulating hormone. Increased blood testosterone is also useful in training, especially for weight lifters and those who participate in strength, as oppose to endurance sports. 

http://www2.gvsu.edu/pontiusd/zinc.html

Zinc and Osteoporosis

Role of Nutritional Zinc in the Prevention Of Osteoperosis

Introduction: Zinc is a mineral that is crucial for healthy bone and muscular development. It stimulates generation of osteoblastic cells, which cause bone growth, and suppresses osteoclastic bone resorption. This allows for increased mineralization and bone mass. There is a great presence of bone growth retardation as part of various conditions associated with dietary zinc deficiency, including osteoporosis. Osteoporosis is a medical condition in which bones become brittle and fragile from loss of tissue. Its onset often coincides with menopause, or prolonged periods of time when insufficient calcium, vitamin D, and or zinc have been supplied through diet or supplements.

Methods: Studies were performed on human subjects in and out of laboratories.

Results: This study shows that Zinc Acexamate has a potent anabolic effect on bone, and helps generate and regenerate bone tissue.

Comments: In summary, this study dictates that when taken orally, zinc acexamate has the ability to restore bone lost from a variety of pathologies or diseases. These include and are not limited to aging, skeletal unloading, aluminum bone toxicity, calcium and vitamin D deficiency, arthritis, estrogen deficiency, diabetes and bone fracture. It can also help prevent and help repair bones from osteoporosis.

Yamaguchi, M. (2009). Role of nutritional zinc in the prevention of  osteoporosis. Molecular and Cellular Biochemistry, 338(1), 241-254. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/20035439

Stimulatory Effects of Zinc Acexamate Administration on Fracture Healing of the Femoral-Diaphyseal Tissues in Rats

Purpose: The purpose of this study was to discern the effects of zinc acexamate on bone healing after fracture in rats.

Methods: Zinc acexamate was orally administered to rats that were 4 weeks old, and had their femoral diaphysis’ surgically fractured. The zinc was administered for 14-28 days.

Results: There was a direct correlation between the dose of zinc administered and the quantity of calcium, protein DNA, and alkaline and acid phosphatases acivity in the fractured bone. Femoral mineral density was significantly higher in the rats that received the high dose of zinc, with the group that received lower doses experiencing partial results. The bone mineral density was completely restored after healing with the help of zinc supplements, which suggests that zinc supplementation stimulates fracture healing in the femoral-diaphyseal tissue in rats. 

Commentary: This research suggests that zinc supplementation stimulates cell division and bone repair after fracture in rats, and similar results can be expected in humans. Not only can a lack of zinc cause physical bone growth retardation, but zinc supplementation in times of development, including post injury can ensure proper and timely re-growth and development.

Citations:

Yamaguchi. (1998). Role of zinc in bone formation and bone resorption. The Journal of Trace Elements in Experimental Medicine, 11(2), 119-135. doi: 10.1002/(SICI)1520-

Zinc May Help Fight Cold Symptoms After All

A recent review on NPR, discussed the Cochrane Collaborations latest review on zinc as a cold buster. Despite older findings, showing “little evidence” that this micro mineral had any effect on the duration of a common cold, the new study, completed with nearly twice as many subjects showed otherwise. It showed that people who ingested zinc, especially those who increased intake within the first 24 hours of showing cold symptoms experienced shorter and more mild colds. They also had a decreased use of antibiotics after ingesting zinc, whether in food, pills, or throat lozenges. It is widely known that zinc deficiency has a negative effect on immune system, and it appears that the presence of zinc has a positive one. Zinc may prevent the release of histamine and prostaglandin, which increase inflammation in the nose, which leads to stuffiness, pain and sneezing, according to this NPR review.

http://www.npr.org/blogs/health/2011/02/15/133787643/zinc-may-help-fight-cold-symptoms-after-all

Nancy Shute, February 16^th, 2011

NPR: Got Zinc? Kids Don’t, and Malnutrition Results.

A press conference held in Copenhagen during the week of  May 29^th, 2008 revealed that a proposal had been made to increase the supplementation of vitamin A and Zinc in Asia and Sub Saharan Africa. This would allegedly improve health as well as economic function. Sue Horton reported on this issue, that studies show that feeding supplements to children dramatically improves health. This is made evident by the children in developing countries, where obtaining basic foods can be a struggle, and fortified foods are far from accessible. One study done in Guatemala followed children for 25 years, one group was provided with ample zinc as children and the other was not, while all other factors were kept equal. After 25 years, the group who was provided with zinc earned over 50% more than the other group, indicating that health can have an effect on economic success. Horton, who presented this information at the conference, stated that for 1.2 billion dollars a year, and widespread cooperation from governments and flour companies, the worlds malnourished children could be provided with critical micronutrients. It would not be an easy endeavor, but might well be worth it.

http://www.npr.org/templates/story/story.php?storyId=90931053

Research Review

Zinc on Human Health: Effect of Zinc on Immune Cells.

Introduction: The purpose of this study was to bring to light the effects of zinc deficiency on the human body. It showed that zinc deficient patients had severe immune dysfunctions, the worst cases showing patients dying of incurrent infections by the age of 25.

Methods: This study followed patients in the Middle East, as well as monitored cell development in experimental human models. Results were taken from a combination of human and experimental human model findings.

Results: The experimental human model of zinc deficiency showed decreased testosterone, oligospermia (semen with a low concentration of sperm), severe immune dysfunctions as well as neurosensory disorders and decreased lean body mass. (Prasad 2008). Cognitive impairment and growth retardation were found and attributed to zinc deficiency in developing nations, along with the immune dysfunctions previously noted. Zinc dependent enzymes and transcription factors were also adversely affected by a deficiency of the trace element.

Commentary: In other words, Zinc deficiency is more prevalent in developing nations, where there may be less variety of food available, and fortified grains such as those found in American cereal are impossible to access. The effects of this deficiency are appearing mostly within the first 25 years of life, when, in extreme cases, people do not make it past this benchmark. The effects of zinc deficiency are causing physical growth retardation, immune dysfunction, as well as cognitive impairment. This means that all aspects of a person’s life are affected by this micro mineral. These results have appeared in real life studies, including those done in the middle east, as well as in cell cultures in the lab.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/

Prasad, A. (2008). Zinc in human health: Effect of zinc on

immune cells. US National Library of Medicine, National Institute of Health, 14(5-6), 353-357. doi:

http://dx.crossref.org/10.2119/2008-00033.Prasad

Zinc: Basic Info

Many people are aware of the benefits of eating a balanced diet, and taking vitamin supplements in order to obtain sufficient quantities of all vitamins necessary to keep their bodies healthy. What is lesser known to the general public is the significance of maintaining optimal mineral levels. Minerals are obtained through diet only, and are used by many systems in the body to build bones, hormones, and regulate heartbeat (Medline plus). There are two types of minerals, macro minerals and trace minerals. The body requires more macrominerals than trace minerals. (Medlineplus)

Zinc is a trace element that is vital for all forms of life. It is found in cells throughout the body, and primarily supports the immune. It helps prevent the invasion of bacteria as well as virus’s.  A secondary function of zinc in the body that is no less important is its direct role in building proteins and DNA. (Medline plus). Zinc has 3 primary functions, which can be categorized as catalytic, structural, and regulatory. Zinc catalyzes various chemical reactions in the human body, and over 100 individual enzymes rely on zinc to catalyze these reactions. Zinc also plays a structural role in cell membranes; in fact, a lack of zinc in cell membranes can raise the vulnerability of cells to oxidative damage, and can even impair the function of the cell. (Linus Pauling). Zinc’s regulatory role is significant as well. It is known to regulate gene expression as well as play a role in cell signaling, which affects hormone release and nerve impulse transmission.

Zinc is also essential in human bone growth and development, as is evidenced by the prevalent of bone retardation caused by zinc deficiency. Zinc has a direct stimulatory effect on bone formation and mineralization. (Yamaguchi 1998) Zinc stimulates protein synthesis in osteoblastic cells, (which create bone) and also inhibits osteoclast-like cell formation, which prevents bone resorption. Zinc also plays a role in bone mass preservation. (Yamaguchi 1998). Zinc plays a critical role in muscle development, in fact a compound called zinc finger motif provides structure and helps stablize various proteins. This is especially important during periods of growth and development including strength training phases, pregnancy, and adolescence. Zinc, copper, and other minerals work together to support the growth of muscle tissue and cell division.

           

The total amount of zinc required by the body to prevent deficiency varies with age. The National Institute of Health provides recommended quantities for this.

Life Stage	Recommended Amount
Birth to 6 months	2 mg
Infants 7–12 months	3 mg
Children 1–3 years	3 mg
Children 4–8 years	5 mg
Children 9–13 years	8 mg
Teens 14–18 years (boys)	11 mg
Teens 14–18 years (girls)	9 mg
Adults (men)	11 mg
Adults (women)	8 mg
Pregnant teens	12 mg
Pregnant women	11 mg
Breastfeeding teens	13 mg
Breastfeeding women	12 mg

http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/

The best way to maintain optimum mineral levels is to eat a wide variety of foods, however, certain circumstances require minerals to be supplemented into the diet through pills or shakes. (Medline Plus) Some foods that provide ample quantities of zinc include, meat, poultry, seafood, fortified breakfast cereals, nuts, dairy and beans.

Food	Serving	Zinc (mg)
Oysters	6 medium (cooked)	76.3
Crab, Dungeness	3 ounces (cooked)	4.7
Beef	3 ounces* (cooked)	6.0
Pork	3 ounces (cooked)	2.2
Chicken (dark meat)	3 ounces (cooked)	1.8
Turkey (dark meat)	3 ounces (cooked)	3.8
Yogurt, fruit	1 cup (8 ounces)	1.8
Cheese, cheddar	1 ounce	0.9
Milk	1 cup (8 ounces)	1.8
Cashews	1 ounce	1.6
Almonds	1 ounce	1.0
Peanuts	1 ounce	0.9
Beans, baked	1/2 cup	1.8
Chickpeas (garbanzo beans)	1/2 cup	1.3

*A three-ounce serving of meat is about the size of a deck of cards.

Taken from:

http://lpi.oregonstate.edu/infocenter/minerals/zinc/index.html#function

People who are prone to Zinc deficiency are vegetarians and vegans, women who are pregnant or lactating, older infants who are purely breastfed, people with sickle cell disease and alcoholics. These people should consult a doctor to learn how to properly supplement zinc intake.

Citations:

Yamaguchi. (1998). Role of zinc in bone formation and bone resorption. The   Journal of Trace Elements in Experimental Medicine, 11(2), 119-135. doi: 10.1002/(SICI)1520-