Zinc in the human body

Zinc is one of the most important elements for every person. It is part of hundreds of enzymes, proteins that perform protective functions. Its content in the body is small and varies from two to three grams. Most of this substance is found in the nervous, muscle, and bone tissues, as well as in the kidneys, liver, and glands.


  • 1 Role of Zinc for Athletes
    • 1.1 What is the biological role of zinc "> 1.2 What are the consequences of zinc deficiency?
    • 1.3 Causes of zinc deficiency
    • 1.4 How much zinc does a person need?
  • 2 Sources of Zinc
    • 2.1 Vegetable
    • 2.2 Animals

The role of zinc for athletes

In order to build up impressive muscle mass, a bodybuilder often resorted to taking a variety of nutritional supplements. The use of zinc, creatine monohydrate, HMB and similar substances is an important addition to the diet of every seriously involved in sports.

Taking active supplements does not guarantee the full replenishment of the required amount of substances, vitamins, elements. This also applies to zinc. Its deficiency is experienced by many, but especially acutely athletes. Most athletes suffer from a lack of zinc, and without it it is impossible to achieve continuous and safe muscle growth. Therefore, each athlete must clearly control the sufficient intake of zinc in the body.

What biological role does zinc ">

What are the consequences of zinc deficiency ">

Symptoms of insufficiency are characteristic of impaired protein synthesis, steroid hormones, and the immune system:

  • acne;
  • hardly healing and poorly lasting wounds;
  • thickening and discoloration of the skin;
  • seals;
  • the appearance of stretch marks;
  • fragility of nails;
  • hair loss;
  • muscle weakness;
  • diarrhea;
  • constant feeling of tiredness;
  • growth retardation, physical and sexual development.

A micronutrient deficiency can also lead to a violation of sexual function, which is manifested in representatives of both sexes. Libido may decrease, the menstrual cycle may be disturbed, erectile dysfunction may be observed. Violations in the process of spermatogenesis can cause infertility.

Amid a lack of zinc, immunity weakens. This makes the body vulnerable to various allergies and infections. Given the importance of the substance to the organs of vision, eye diseases such as macular degeneration, myopia and cataracts can develop. Often there is a change in taste, appetite, smell. If all these signs are observed simultaneously, this indicates a severe zinc deficiency.

A genetic feature of the transportation of trace elements can lead to a lack of substance.

Causes of zinc deficiency

To avoid deficiency of this important element, it is necessary to carefully monitor the diet. Insufficiency can be triggered by the lack of foods rich in zinc, and the lack of food required by the body, including with strict diets or improperly prepared menus.

The deficiency can be caused by diseases of the liver, pancreas, which lead to impaired absorption of this trace element. Negative on the amount of zinc in the body is the abuse of alcohol.

Zinc deficiency most often affects adolescents and young children, women during pregnancy and lactation.

How much zinc does a person need "> Sources of Zinc


Nuts, grains, legumes, pumpkin seeds, mushrooms, cereals, garlic, cabbage, asparagus, apples, pears, plums, cherries, potatoes, beets, carrots.


Beef liver, meat, fish and seafood, milk, cheese, poultry, eggs.