Now I’m not suggesting that we legalise cocaine but it seems a bit of alteration in the nation’s brain chemistry might do the trick. Zinc has long been associated with mood; specifically those who are deficient are more likely to suffer from depression, especially women. Due to the intensely complicated nature of the human mind, the exact mechanism remains unclear. However the leading idea so far is that Zinc deficiency speeds up the clearing process of dopamine in the brain and reduces the overall production. Dopamine is a feel good neurotransmitter and is usually partly responsible for the feeling of euphoria when recreational drugs are taken.
Zinc is no one trick pony though; it plays a massive role in immune system health and tissue maintenance. It is an antioxidant, it is necessary for insulin sensitivity; it supports reproductive health and is vital if you are looking to get maximum gains for training.
Zinc supplementation increases circulating anabolic hormones after exercise. In males zinc inhibits enzymes which convert androgens into oestrogen, reducing which increases muscle mass, and reduces the female patterning of body fat. It also contributes to the conversion of testosterone precursors into free testosterone. Human Growth Hormone and IGF-1 are also up regulated in both men and women. These hormones stimulate greater response to training and faster recovery, which ultimately lead to better body composition and performance.
Severe deficiency is rare in the UK but those who are most at risk are vegetarians, those who eat a diet high in cereals and alcoholics. However moderate deficiency is common as the sources of zinc in our diet really aren’t that good. Due to intensive farming techniques the food we eat does not have enough nutrients in it to sustain us optimally.
Zinc can be found in meat, sea food and dairy. It can also be found in plant based foods but compounds called phytates which are bound to Zinc in plants limit the bioavailability of the zinc reducing the absorption. The easiest way to ensure you have adequate zinc is to take a zinc supplement; the dosage will depend on your individual circumstances.
References
Meinild, A. (2004). Zinc Potentiates an Uncoupled Anion Conductance Associated with the Dopamine Transporter. The Journal of Biological Chemistry. 279 (1), p49671-49679.
Maserejian, N. (2012). Low dietary or supplemental zinc is associated with depression symptoms among women, but not men, in a population-based epidemiological surve. Journal of Affective Disorders. 136 (3), p781-788.
Prasad, A. (2008). Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine. 14 (5-6), p353-357.
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