Should I take zinc if I workout? An athlete's guide to this vital mineral

December 3, 2025 •

4 min read

Athletes are at a greater risk of zinc deficiency because of strenuous activity, according to the American Journal of Clinical Nutrition. This increased risk is often due to greater losses through sweat and potential dietary restrictions. Zinc, a cofactor for over 300 enzymes, is crucial for metabolism and immune function.

Quick Summary

Zinc is essential for immune function, muscle repair, and hormone production, all critical for active individuals. Intense exercise can deplete zinc levels through sweat, increasing the risk of deficiency. Whether supplementation is necessary depends on diet, training intensity, and existing zinc status.

Key Points

Enhanced Immune Function: Zinc supports the immune system, which can be weakened by intense training, helping to stay healthy and consistent with workouts.
Improved Muscle Recovery: Critical for protein synthesis, zinc helps repair and build muscle tissue after intense exercise, contributing to faster recovery and growth.
Hormone Regulation: Maintaining adequate zinc levels is important for hormone production, including testosterone, which is essential for muscle development and athletic performance.
Increased Risk of Deficiency: Athletes and individuals with high-intensity training schedules are at higher risk of zinc deficiency due to increased losses through sweat and, for some, restrictive diets.
Prioritize Food First: Lean meats, shellfish, and legumes are excellent dietary sources of zinc. Only consider supplementation if dietary intake is insufficient or a deficiency is identified.
Consult a Professional: Always seek advice from a healthcare provider before starting zinc supplementation, as excessive intake can cause negative side effects and interfere with other minerals.

The Role of Zinc in Athletic Performance

Zinc is an essential mineral, vital for bodily functions that impact athletic performance. From protein synthesis to hormonal balance, its role is far-reaching and critical for anyone who works out regularly.

Immunity and Inflammation

Intense exercise can weaken the immune system and increase susceptibility to illness. Zinc supports immune function by enhancing the activity of immune cells. Adequate zinc levels can prevent training time loss by helping to fend off infections. Zinc has anti-inflammatory properties that can help reduce inflammation after a strenuous workout.

Muscle Repair and Growth

For muscle growth and recovery, zinc is an indispensable component. It is a key player in protein synthesis, the process by which the body builds and repairs muscle tissue after exercise. Insufficient zinc can hinder progress. Studies have linked adequate zinc levels to higher testosterone levels, a hormone critical for muscle growth and strength.

Energy Metabolism and Endurance

Zinc is involved in numerous metabolic functions, including processing carbohydrates, fats, and proteins. It aids in energy production pathways, helping to fuel muscles during prolonged physical activity and potentially delaying muscle fatigue. A deficiency can impair energy production and reduce endurance, ultimately affecting overall performance.

Are You at Risk of Zinc Deficiency?

While severe zinc deficiency is uncommon in developed countries, athletes and highly active individuals face an elevated risk of marginal or mild deficiency due to several factors. Heavy sweating during intense or prolonged exercise leads to zinc loss. Those on restrictive diets, such as vegetarians or vegans, are also at higher risk because many of the best dietary sources of readily absorbed zinc are animal-based. Plant-based foods high in phytates, such as legumes and whole grains, can inhibit zinc absorption.

Common signs of deficiency include:

Poor wound healing
Frequent infections or a weakened immune system
Fatigue and low energy
Decreased sense of taste or smell
Hair loss or skin issues
Reduced appetite
Decreased strength and endurance

Food vs. Supplements: Your Best Sources

Meeting zinc needs should first come from a balanced diet, but for some, supplements can provide a necessary boost. Zinc from animal sources is more bioavailable and easily absorbed by the body.

Excellent food sources of zinc include:

Oysters (one of the richest sources)
Red meat (e.g., beef, pork)
Poultry (dark meat has more than light meat)
Shellfish (crab, lobster)
Legumes (chickpeas, lentils, beans)
Nuts and seeds (pumpkin seeds, cashews)
Dairy products (cheese, milk)
Whole grains and fortified cereals

Comparison of Zinc Sources


Source	Pros	Cons
Whole Foods	Provides highly absorbable zinc, along with other essential nutrients. No risk of overdose from food alone.	May not provide enough zinc for high-demand individuals or those on restrictive diets.
Supplements	Convenient, predictable dosage. Can correct a diagnosed deficiency quickly.	Risk of overdose, especially with high doses. Can interfere with other minerals like copper and iron.

Supplementing with Zinc Safely

If you believe you may be deficient or have a high-demand lifestyle, supplementation may be beneficial. However, it's crucial to supplement safely under the guidance of a healthcare professional, especially given zinc's interactions with other minerals.

Dosage and Interactions

The recommended daily allowance (RDA) is 11 mg for adult men and 8 mg for adult women. Athletes with increased needs due to sweat loss may require slightly more. The tolerable upper intake level (UL) for adults is 40 mg per day. Excessively high doses can lead to side effects and interfere with the absorption of other vital minerals, particularly copper. It is advisable to take zinc 2-4 hours apart from iron supplements, as they compete for absorption.

Choosing a Supplement

Common forms: Zinc is available in various forms, such as zinc gluconate, zinc citrate, and zinc picolinate. Some evidence suggests zinc picolinate is more readily absorbed by the body.
ZMA: This popular supplement combines Zinc, Magnesium, and Vitamin B6. It is a convenient option for many athletes, as magnesium is another mineral often depleted by intense exercise.

Conclusion

For those who work out regularly, particularly at high intensities, adequate zinc intake is essential for performance, recovery, and overall health. While a balanced diet rich in zinc-containing foods is the best first step, athletes with high losses or dietary restrictions should consider their risk of deficiency. For those needing more, zinc supplementation can offer significant benefits, including improved immune function, enhanced muscle repair, and optimized hormone levels. To ensure safety and efficacy, always consult with a doctor or registered dietitian to determine the right approach for your individual needs. For more information on dietary supplement use, visit the National Institutes of Health website.

Frequently Asked Questions

Yes, intense and prolonged exercise can increase the body's loss of zinc through sweat, making athletes and highly active individuals more susceptible to a deficiency. Regular monitoring of diet and symptoms is recommended for those at higher risk.

The best food sources of highly absorbable zinc include animal proteins like red meat, shellfish (especially oysters), and poultry. Nuts, seeds, legumes, and dairy also contain zinc, but absorption from plant-based sources can be inhibited by phytates.

The RDA for adult men is 11 mg and for adult women is 8 mg. Active individuals may have slightly higher needs. It is crucial not to exceed the tolerable upper intake level (UL) of 40 mg per day without a doctor's supervision, due to potential side effects.

Taking too much zinc, especially over a long period, can cause side effects including nausea, vomiting, headaches, and abdominal pain. Chronically high doses can interfere with copper absorption and may weaken the immune system.

Zinc and copper compete for absorption in the body. While a balanced intake of both is important, excessively high doses of zinc can lead to a copper deficiency. Some supplement regimens or multivitamins include copper to maintain this balance.

Studies have shown a link between low zinc levels and lower serum testosterone. For individuals with a zinc deficiency, supplementing can help restore testosterone levels, which is important for muscle growth and recovery.

ZMA is a popular supplement that combines Zinc, Magnesium, and Vitamin B6. It is a convenient way for many athletes to ensure adequate intake of these minerals, as magnesium is also often depleted by intense exercise. Its effectiveness is most significant if you are deficient in one or more of its components.