Article Review:
Supplements Made Simple: Zinc
According to Runner’s World, “a little zinc goes a long
way”. The body may only contain
about 2mg of zinc, but it cooperates with over 100 different enzymes to help
with metabolism, immune system, muscle growth and recovery, wound healing and
male sexual function.
Not
only do runners sweat out minute amounts of zinc, but the amount secreted in
urine is increased after a run of at least 6 miles, according to this article.
This article also states that up to 40% of athletes are under normal levels of
zinc, signs for this including easily contracting colds or bronchitits. Aside
from increased zinc secretion, athletes often shy away from zinc rich foods
because they are high in fat.
Some low fat high zinc options include wheat germ, fortified
grains, and black eyed peas. These commonly contain 25-100% of daily zinc
recommendations. Zinc is best absorbed from meat however, options including sea
food, poultry, beef and pork.
My 2 cents.
We have established that runners are at an elevated risk for
zinc deficiency, and while the author of this article recommends
supplementation, I cannot help but insert that a quick chat with the doctor
could do nothing but good before anyone, runner or not, begins to take
supplements regularly. The toxic effects of zinc are serious, and no one is
safe from them.
Original Article by Liz Applegate, 2000.
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