Evidence check: Zink in the context of Sport

Zinc is an essential trace element critical for immune function, protein synthesis, wound healing, and hormone regulation (e.g., testosterone) – all relevant for athletes. The evidence for supplementation is mixed. In cases of confirmed deficiency (via blood test), zinc can improve immune function and recovery. However, in well-nourished athletes without deficiency, most studies show no significant ergogenic benefit. Some research suggests minor improvements in muscle strength or endurance, but effects are small and inconsistent. Excessive intake (e.g., >40 mg/day long-term) can lead to copper deficiency and neurological issues. DNA tests for zinc status are not well validated; a serum zinc test is more reliable. Conclusion: Zinc is important for athletes, but supplementation should only be considered when deficiency is confirmed or risk is high (e.g., heavy sweating, vegan diet). Evidence for performance enhancement in non-deficient individuals is weak.