Zinc
Electrolytes marker
Zinc
Essential trace mineral and cofactor for hundreds of enzymes. Required for testosterone synthesis, immune function, wound healing, protein synthesis, and antioxidant defence.
PED Notes
Highly relevant to athletes. Zinc deficiency lowers testosterone and impairs recovery and immunity, which is why zinc (often as ZMA) is one of the most commonly supplemented minerals in bodybuilding. The flip side matters more than most realise: chronic high-dose zinc supplementation is the leading cause of copper deficiency, which can cause anaemia and low white cells. Zinc and copper compete for absorption, so they should always be interpreted together. Note that serum zinc is an imperfect status marker: it falls with inflammation (it is a negative acute phase reactant), tracks albumin, and is affected by recent meals and time of day, so a single low value is not definitive.
When high
When HIGH:
- Usually reflects supplementation (zinc, ZMA) or, rarely, contamination of the sample
- The main risk of chronically high zinc intake is induced copper deficiency: reduce zinc dose and check copper and ceruloplasmin if zinc has been high or supplemented long-term
- Long-term zinc above roughly 40mg/day elemental without matching copper is the classic setup for copper depletion; if supplementing high-dose zinc, add a small amount of copper (commonly about 1-2mg per 15mg zinc)
Practical notes:
- Recheck after lowering or pausing supplementation; persistent unexplained elevation is uncommon and worth a clinician review
When low
When LOW:
- Can lower testosterone, impair immune function, slow wound healing, and reduce appetite and taste
- Common causes in athletes: inadequate intake, heavy sweating, high alcohol intake, malabsorption, and the dilutional effect of inflammation (check CRP, since low zinc may reflect an acute phase response rather than true deficiency)
Supplementation (for genuine low zinc):
- Zinc -- 15-30mg/day elemental (zinc picolinate or citrate, taken with food to reduce nausea)
- ZMA -- zinc + magnesium + B6, taken in the evening; popular and convenient but no more effective than zinc alone for correcting deficiency
- When supplementing above ~40mg/day or for extended periods, add copper (about 1-2mg per 15mg zinc) to prevent induced copper deficiency
- Recheck zinc and copper after 8-12 weeks
Lifestyle:
- Prioritise dietary zinc: red meat, shellfish (oysters are exceptionally high), poultry, eggs, legumes, seeds
Clinical context:
- Serum zinc is an imperfect status marker: it is a negative acute phase reactant (falls with inflammation/illness), is bound largely to albumin, and varies with recent meals and time of day. Draw fasting in the morning and interpret alongside CRP and albumin
- Always interpret zinc with copper; the two compete for absorption and high-dose zinc is the most common cause of copper deficiency in this population
- Reference range is assay dependent, roughly 11-18 umol/L (about 70-120 ug/dL)
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Frequently Asked Questions
Reference Ranges
Standard Range
VitalMetrics Range