ZINC! - UK-Muscle Body Building Community

SportDr · 19-04-2007, 10:22 PM

Zinc is singly the most important mineral you can supplement to aid in your bodybuilding efforts!

That isn't to say that all the elemental minerals are not important but zinc is utilised in so many ways that positively influence our results we would be foolish not to make sure we are getting enough, especially when its cheap, natural and its simple.

WHY YOU NEED TO SUPPLEMENT ZINC

Zinc is the UK's most deficient mineral.
Half the population eat less than half the RDA of Zinc.
Zinc is used in all of the bodies growth, repair, renewal and development functions (8)
Zinc is required for adequate brain function.
Zinc deficiency plays a role in almost every major disease from Diabetes to Cancer (7).
Zinc is needed to make Insulin.
Zinc is needed to make the anti-oxidant (fights free redicals) enzyme SOD (Superoxide Dismutase)
Zinc makes prostaglandins (hormones) from free fatty acids, which balance sex hormones (Testosterone,Eostrogen,Progesterone), control inflammation and prevent blood clotting.
Zinc supplementaion has been proven to reduce length of colds as it is immune boosting.
Zinc is used to repair DNA.
Zinc RDA is 15mg, a poor diet provides 9.3mg, a good diet provides 10mg, the Optimum Daily amount is 20mg! Toxicity doees not occur under 100mg-150mg daily.
Zinc lowers and detoxifies lead inhaled commonly from car fumes, paint or ingested in drinking water from lead pipes. Lead is a neurotoxin.
Zinc maintains levels of Vitamin A in the body.
Zinc is a component of Bone & Teeth plus it helps to contribute Phosphates to bones.
Zinc is a component in Protein digesting Enzymes.
Zinc is most highly concentrated in the prostrate gland, eye, liver and muscle tissues indicating a function in these areas.
Zinc is used to speed wound healing.

Zinc is THE most important mineral, you can see why above, most if not all of these factors relate to our training directly or indirectly.

FACTORS RELATED TO ZINC DEFICIENCY

Aging
Puberty
Smoking
Stress
Alcohol (Zinc detoxifies alcohol in the liver)
Sweating
Urine
Faeces
Fasting/Starvation
Serious Illness/Injury
Burns
Acute or Chronic Infection
Diuretics
Psoriasis
Parasites
Malabsorption
Renal Disease
Cadmium Toxicity
Ejaculating, each ejaculation rids the body of 3mg of Zinc
Copper is the antagonist (lowers) of Zinc, so any Copper containing or raising supplements, medicines or food will lower Zinc. Common sources of Copper are Clomid, Oral contraception pill (OCP), Hormone replacement therapy (HRT).
Copper should be ingested at a ratio of 1:10 to Zinc.
Tannin, contained in Tea, interferes with the absorption of Zinc & Iron.
Diet of refined food.
Phytates in Cereals, whole grain bread and Soya inhibit absorption (4,9)

So basically it is very easy to lose the Zinc you do take.

FOOD SOURCES OF ZINC

Oysters (15mg per Oyster!!) now you know why they are an aphrodisiac.
Pumpkin seeds
Unrefined grains
Red Meat
Poultry
Beans
Nuts
Some Seafood
Dairy Products

And not very easy to put it back in!

SIGNS OF ZINC DEFICIENCY

White marks on nails
Pallor (paleness)
Poor Immune System (resistance to infection) (5,6)
Infertility (low sperm count)
Decreased Testosterone
Loss of Libido
Lack of Appetite
Poor Growth & Hair Growth
Poor Skin & Acne
Stretch Marks
Mental & Emotional Problems (especially pre-menstral, PMS)

Any of those sound familiar to you? How many threads have we seen with just these symptoms?

WHEN SHOULD YOU SUPPLEMENT ZINC

As explained in Scott's article below, Zinc should be taken 30minutes before bedtime so that it peaks when your natural growth hormone does at stage 3 & 4 sleep. I would also highly recommend taking L-Arginine & L-Ornithine at this time also as it is proven to increase GH output.

Zinc must be taken on an empty stomach and away from Calcium containing foods and supplements.

Best (Most Bio available) sources of Zinc in descending order are: Picolonate, Amino Acid Chelate, Ascorbate, Citrate, Gluconate & Sulphate.

It is the elemental value of the zinc supplement you take that is important to know, for example a product with 220mg zinc sulfate actually only provides 55mg elemental zinc! This value however is not stated by most supplement companies.

MORE INFORMATION

Hacks did a nice article on ZMA and testosterone levels here

I did a price comparison on ZMA products here

Zinc must be taken as part of a multi mineral supplement programme to maintain balance within the body. For advice on Vitamins and mineral read this.

References

(1) New Optimum Nutrition Bible by Patrick Holford

(2) Nutrition For Serious Athletes by Dan Benardot

(3) Staying Healthy With Nutrition by Elson Haas

(4) Oberleas D. Phytates. In: Strong FM, ed, Toxicants occurring naturally in foods. 2nd edition. Nat Acad Sci: Washington DC, pp 363-371, 1973.

(5) Prasad AS, Meftah S, Abdallah J, Kaplan J, Brewer GJ, Bach JF. Serum thymulin in human zinc deficiency. J Clin Invest 1988; 82: 1202-1210

(6) Beck FWJ, Prasad AS, Kaplan J, Fitzgerald JT, Brewer GJ. Changes in cytokines production and T cell subpopulations in experimentally induced zinc-deficient humans. Am J Physiol 1997; 272: E1002-E1007

(7) Prasad AS. Clinical spectrum of human zinc deficiency. In: Prasad AS, ed. Biochemistry of zinc. New York: Plenum Press, 1993:219-258.

(8) Sandstead HH, Prasad AS, Schulert AR, Farid Z, Miale A, Bassily S, et al. Human zinc deficiency, endocrine manifestations and response to treatment. Am J Clin Nutr 1967; 20: 422-442

(9) Wise.A, Phytate and Zinc Bioavailability. Int J Food Sci Nutri 1995;46:53-63.
Regards

SD

**hackskii** · 19-04-2007, 10:44 PM

Quote:

Originally Posted by SportDr

Zinc is singly the most important mineral you can supplement to aid in your bodybuilding efforts!

That isn't to say that all the elemental minerals are not important but zinc is utilised in so many ways that positively influence our results we would be foolish not to make sure we are getting enough, especially when its cheap, natural and its simple.

WHY YOU NEED TO SUPPLEMENT ZINC

Zinc is the UK's most deficient mineral.
Half the population eat less than half the RDA of Zinc.
Zinc is used in all of the bodies repair, renewal and development functions.
Zinc is required for adequate brain function.
Zinc deficiency plays a role in almost every major disease from Diabetes to Cancer.
Zinc is needed to make Insulin.
Zinc is needed to make the anti-oxidant (fights free redicals) enzyme SOD (Superoxide Dismutase)
Zinc makes prostaglandins (hormones) from free fatty acids, which balance sex hormones (Testosterone,Eostrogen,Progesterone), control inflammation and prevent blood clotting.
Zinc supplementaion has been proven to reduce length of colds as it is immune boosting.
Zinc is used to repair DNA.
Zinc RDA is 15mg, a poor diet provides 9.3mg, a good diet provides 10mg, the Optimum Daily amount is 20mg! Toxicity doees not occur under 100mg-150mg daily.
Zinc lowers and detoxifies lead inhaled commonly from car fumes, paint or ingested in drinking water from lead pipes. Lead is a neurotoxin.
Zinc maintains levels of Vitamin A in the body.
Zinc is a component of Bone & Teeth plus it helps to contribute Phosphates to bones.
Zinc is a component in Protein digesting Enzymes.
Zinc is most highly concentrated in the prostrate gland, eye, liver and muscle tissues indicating a function in these areas.
Zinc is used to speed wound healing.

Zinc is THE most important mineral, you can see why above, most if not all of these factors relate to our training directly or indirectly.

FACTORS RELATED TO ZINC DEFICIENCY

Aging
Puberty
Smoking
Stress
Alcohol (Zinc detoxifies alcohol in the liver)
Sweating
Urine
Faeces
Fasting/Starvation
Serious Illness/Injury
Burns
Acute or Chronic Infection
Diuretics
Psoriasis
Parasites
Malabsorption
Renal Disease
Cadmium Toxicity
Ejaculating, each ejaculation rids the body of 3mg of Zinc
Copper is the antagonist (lowers) of Zinc, so any Copper containing or raising supplements, medicines or food will lower Zinc. Common sources of Copper are Clomid, Oral contraception pill (OCP), Hormone replacement therapy (HRT).
Copper should be ingested at a ratio of 1:10 to Zinc.
Tannin, contained in Tea, interferes with the absorption of Zinc & Iron.
Diet of refined food.

So basically it is very easy to lose the Zinc you do take.

FOOD SOURCES OF ZINC

Oysters (15mg per Oyster!!) now you know why they are an aphrodisiac.
Pumpkin seeds
Unrefined grains
Red Meat

And not very easy to put it back in!

SIGNS OF ZINC DEFICIENCY

White marks on nails
Pallor (paleness)
Poor Immune System (resistance to infection)
Infertility (low sperm count)
Decreased Testosterone
Loss of Libido
Lack of Appetite
Poor Growth & Hair Growth
Poor Skin & Acne
Stretch Marks
Mental & Emotional Problems (especially pre-menstral, PMS)

Any of those sound familiar to you? How many threads have we seen with just these symptoms?

WHEN SHOULD YOU SUPPLEMENT ZINC

As explained in Scott's article below, Zinc should be taken 30minutes before bedtime so that it peaks when your natural growth hormone does at stage 3 & 4 sleep. I would also highly recommend taking L-Arginine & L-Ornithine at this time also as it is proven to increase GH output.

Zinc must be taken on an empty stomach and away from Calcium containing foods and supplements.

Best (Most Bio available) sources of Zinc in descending order are: Picolonate, Amino Acid Chelate, Ascorbate, Citrate, Gluconate & Sulphate.

It is the elemental value of the zinc supplement you take that is important to know, for example a product with 220mg zinc sulfate actually only provides 55mg elemental zinc! This value however is not stated by most supplement companies.

MORE INFORMATION

Hacks did a nice article on ZMA and testosterone levels here

I did a price comparison on ZMA products here

Zinc must be taken as part of a multi mineral supplement programme to maintain balance within the body. For advice on Vitamins and mineral read this.

References

(1) New Optimum Nutrition Bible by Patrick Holford

(2) Nutrition For Serious Athletes by Dan Benardot

(3) Staying Healthy With Nutrition by Elson Haas

Regards

SD

Damn, I love that one bro, best post I have seen in weeks.
I totally didnt know that about clomid, now I am better more equipped.
This is just freaking great.

Thanks bro, toally appreciate that and I cant give you rep points cuz I already did on the other zinc post.
Cheers:love:

SNOWY · 20-04-2007, 03:00 AM

i like the post too, but i'm not convinced white marks on the nails is due to zinc deficiency

SportDr · 20-04-2007, 07:42 AM

Quote:

Originally Posted by Gareth

i like the post too, but i'm not convinced white marks on the nails is due to zinc deficiency

Google it! or go here

SD

BrokenBack · 20-04-2007, 08:54 AM

Good post, very informative buddy.

DannyBoy81 · 20-04-2007, 11:49 AM

Very good post.... good read, I take the ZMA every morning and every nite before bed, IMO you can't go wrong with at the price they are, well worth it and I feel its def helped me.

Peg · 21-04-2007, 07:09 PM

It's a great post.

Just remember the whole of nutrition.
Zinc by itself is not a magic bullet. It works in conjunction with all other nutrients.

White spots on nails are a sign of a zinc deficiency.

You can tell alot about a person's health by looking at their nails.

invisiblekid · 22-04-2007, 11:15 AM

Quote:

Originally Posted by SportDr

Zinc must be taken on an empty stomach and away from Calcium containing foods and supplements.

Why is this? I am taking a supp from H&B that contains Zinc, Magnesium and Calcium - I guess this isn't too good then?

SCJP · 22-04-2007, 02:51 PM

How 'far away' from calcium containing meals should you take it?

I generally have a micellar casein shake before bed. If I have the zinc half an hour or so before bed, & the casein just before bed, will this half hr be adequate for the zinc to be absorbed?

**hackskii** · 22-04-2007, 03:31 PM

Calcium binds to many minerals rendering them pretty much useless.

SCJP · 22-04-2007, 10:00 PM

But will the zinc be affected if I have the casein 1/2 hr later, or should I give it a full hr or longer?

ah24 · 22-04-2007, 11:56 PM

Question for you..
CNP being one of the biggest supplement companies should know their stuff right? Read what each tablet contains, one of them contains zinc AND calcium. And these tablets are designed to be taken at diff times to help abosorption, so if what your saying is correct they are contradicting themselves lol

http://www.cnpprofessional.co.uk/pro...products_id=66

SNOWY · 23-04-2007, 02:42 AM

been reading up on it.
i've been taking zma for a few years now and i've still got white marks on my nails.
so must be due to trauma in the nail matrix (in my case).
right now i have it on 7/10 nails on my hands, they've been appearing for as long as i can remember.
but it can be a sign of deficiency in certain cases

SCJP · 23-04-2007, 11:46 PM

Quote:

Originally Posted by ah24

Question for you..
CNP being one of the biggest supplement companies should know their stuff right? Read what each tablet contains, one of them contains zinc AND calcium. And these tablets are designed to be taken at diff times to help abosorption, so if what your saying is correct they are contradicting themselves lol

http://www.cnpprofessional.co.uk/pro...products_id=66

Well spotted. Come on Hacks, SportDr, etc., we demand answers! :confused: :rage:

**hackskii** · 24-04-2007, 01:59 AM

Quote:

Originally Posted by SCJP

Well spotted. Come on Hacks, SportDr, etc., we demand answers! :confused: :rage:

Can't say really maybe it is the preperation of the calcium.

Why mix them together when you dont have to?

If in doubt leave the calcium out!:tongue10:

19-04-2007, 10:22 PM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,667	ZINC! Zinc is singly the most important mineral you can supplement to aid in your bodybuilding efforts! That isn't to say that all the elemental minerals are not important but zinc is utilised in so many ways that positively influence our results we would be foolish not to make sure we are getting enough, especially when its cheap, natural and its simple. WHY YOU NEED TO SUPPLEMENT ZINC Zinc is the UK's most deficient mineral. Half the population eat less than half the RDA of Zinc. Zinc is used in all of the bodies growth, repair, renewal and development functions (8) Zinc is required for adequate brain function. Zinc deficiency plays a role in almost every major disease from Diabetes to Cancer (7). Zinc is needed to make Insulin. Zinc is needed to make the anti-oxidant (fights free redicals) enzyme SOD (Superoxide Dismutase) Zinc makes prostaglandins (hormones) from free fatty acids, which balance sex hormones (Testosterone,Eostrogen,Progesterone), control inflammation and prevent blood clotting. Zinc supplementaion has been proven to reduce length of colds as it is immune boosting. Zinc is used to repair DNA. Zinc RDA is 15mg, a poor diet provides 9.3mg, a good diet provides 10mg, the Optimum Daily amount is 20mg! Toxicity doees not occur under 100mg-150mg daily. Zinc lowers and detoxifies lead inhaled commonly from car fumes, paint or ingested in drinking water from lead pipes. Lead is a neurotoxin. Zinc maintains levels of Vitamin A in the body. Zinc is a component of Bone & Teeth plus it helps to contribute Phosphates to bones. Zinc is a component in Protein digesting Enzymes. Zinc is most highly concentrated in the prostrate gland, eye, liver and muscle tissues indicating a function in these areas. Zinc is used to speed wound healing. Zinc is THE most important mineral, you can see why above, most if not all of these factors relate to our training directly or indirectly. FACTORS RELATED TO ZINC DEFICIENCY Aging Puberty Smoking Stress Alcohol (Zinc detoxifies alcohol in the liver) Sweating Urine Faeces Fasting/Starvation Serious Illness/Injury Burns Acute or Chronic Infection Diuretics Psoriasis Parasites Malabsorption Renal Disease Cadmium Toxicity Ejaculating, each ejaculation rids the body of 3mg of Zinc Copper is the antagonist (lowers) of Zinc, so any Copper containing or raising supplements, medicines or food will lower Zinc. Common sources of Copper are Clomid, Oral contraception pill (OCP), Hormone replacement therapy (HRT). Copper should be ingested at a ratio of 1:10 to Zinc. Tannin, contained in Tea, interferes with the absorption of Zinc & Iron. Diet of refined food. Phytates in Cereals, whole grain bread and Soya inhibit absorption (4,9) So basically it is very easy to lose the Zinc you do take. FOOD SOURCES OF ZINC Oysters (15mg per Oyster!!) now you know why they are an aphrodisiac. Pumpkin seeds Unrefined grains Red Meat Poultry Beans Nuts Some Seafood Dairy Products And not very easy to put it back in! SIGNS OF ZINC DEFICIENCY White marks on nails Pallor (paleness) Poor Immune System (resistance to infection) (5,6) Infertility (low sperm count) Decreased Testosterone Loss of Libido Lack of Appetite Poor Growth & Hair Growth Poor Skin & Acne Stretch Marks Mental & Emotional Problems (especially pre-menstral, PMS) Any of those sound familiar to you? How many threads have we seen with just these symptoms? WHEN SHOULD YOU SUPPLEMENT ZINC As explained in Scott's article below, Zinc should be taken 30minutes before bedtime so that it peaks when your natural growth hormone does at stage 3 & 4 sleep. I would also highly recommend taking L-Arginine & L-Ornithine at this time also as it is proven to increase GH output. Zinc must be taken on an empty stomach and away from Calcium containing foods and supplements. Best (Most Bio available) sources of Zinc in descending order are: Picolonate, Amino Acid Chelate, Ascorbate, Citrate, Gluconate & Sulphate. It is the elemental value of the zinc supplement you take that is important to know, for example a product with 220mg zinc sulfate actually only provides 55mg elemental zinc! This value however is not stated by most supplement companies. MORE INFORMATION Hacks did a nice article on ZMA and testosterone levels here I did a price comparison on ZMA products here Zinc must be taken as part of a multi mineral supplement programme to maintain balance within the body. For advice on Vitamins and mineral read this. References (1) New Optimum Nutrition Bible by Patrick Holford (2) Nutrition For Serious Athletes by Dan Benardot (3) Staying Healthy With Nutrition by Elson Haas (4) Oberleas D. Phytates. In: Strong FM, ed, Toxicants occurring naturally in foods. 2nd edition. Nat Acad Sci: Washington DC, pp 363-371, 1973. (5) Prasad AS, Meftah S, Abdallah J, Kaplan J, Brewer GJ, Bach JF. Serum thymulin in human zinc deficiency. J Clin Invest 1988; 82: 1202-1210 (6) Beck FWJ, Prasad AS, Kaplan J, Fitzgerald JT, Brewer GJ. Changes in cytokines production and T cell subpopulations in experimentally induced zinc-deficient humans. Am J Physiol 1997; 272: E1002-E1007 (7) Prasad AS. Clinical spectrum of human zinc deficiency. In: Prasad AS, ed. Biochemistry of zinc. New York: Plenum Press, 1993:219-258. (8) Sandstead HH, Prasad AS, Schulert AR, Farid Z, Miale A, Bassily S, et al. Human zinc deficiency, endocrine manifestations and response to treatment. Am J Clin Nutr 1967; 20: 422-442 (9) Wise.A, Phytate and Zinc Bioavailability. Int J Food Sci Nutri 1995;46:53-63. Regards SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 20-04-2007 at 07:58 AM.

20-04-2007, 03:00 AM	#3 (permalink)
SNOWY Polar Bear Join Date: Mar 2006 Location: south wales. Cwmbran Posts: 180	Re: ZINC! i like the post too, but i'm not convinced white marks on the nails is due to zinc deficiency

20-04-2007, 08:54 AM	#5 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	Re: ZINC! Good post, very informative buddy. __________________ "Pain is temporary, pride is forever" "Obsessed is just a word the lazy use to describe the dedicated." :lift:

20-04-2007, 11:49 AM	#6 (permalink)
DannyBoy81 Gym Addict Join Date: Jun 2006 Location: Middlesex Posts: 350	Re: ZINC! Very good post.... good read, I take the ZMA every morning and every nite before bed, IMO you can't go wrong with at the price they are, well worth it and I feel its def helped me.

21-04-2007, 07:09 PM	#7 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Re: ZINC! It's a great post. Just remember the whole of nutrition. Zinc by itself is not a magic bullet. It works in conjunction with all other nutrients. White spots on nails are a sign of a zinc deficiency. You can tell alot about a person's health by looking at their nails. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

22-04-2007, 02:51 PM	#9 (permalink)
SCJP Looking Freaky Join Date: Sep 2005 Location: SW Herts Posts: 972	Re: ZINC! How 'far away' from calcium containing meals should you take it? I generally have a micellar casein shake before bed. If I have the zinc half an hour or so before bed, & the casein just before bed, will this half hr be adequate for the zinc to be absorbed?

22-04-2007, 03:31 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,703	Re: ZINC! Calcium binds to many minerals rendering them pretty much useless. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-04-2007, 10:00 PM	#11 (permalink)
SCJP Looking Freaky Join Date: Sep 2005 Location: SW Herts Posts: 972	Re: ZINC! But will the zinc be affected if I have the casein 1/2 hr later, or should I give it a full hr or longer?

22-04-2007, 11:56 PM	#12 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,761	Re: ZINC! Question for you.. CNP being one of the biggest supplement companies should know their stuff right? Read what each tablet contains, one of them contains zinc AND calcium. And these tablets are designed to be taken at diff times to help abosorption, so if what your saying is correct they are contradicting themselves lol http://www.cnpprofessional.co.uk/pro...products_id=66

23-04-2007, 02:42 AM	#13 (permalink)
SNOWY Polar Bear Join Date: Mar 2006 Location: south wales. Cwmbran Posts: 180	Re: ZINC! been reading up on it. i've been taking zma for a few years now and i've still got white marks on my nails. so must be due to trauma in the nail matrix (in my case). right now i have it on 7/10 nails on my hands, they've been appearing for as long as i can remember. but it can be a sign of deficiency in certain cases Last edited by SNOWY; 23-04-2007 at 04:07 AM.

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