Zinc and Immune Health for Athletes

Zinc supports immune function, wound healing, and protein synthesis — all relevant to an athlete recovering from intense or frequent training. There's also a recognized phenomenon where very heavy training loads can temporarily suppress immune function, making some athletes more susceptible to minor illness during peak training periods.

Zinc deficiency, when it occurs, can worsen this susceptibility. However, more zinc isn't automatically better — excessive zinc intake (typically from high-dose supplements, not food) can actually impair immune function and interfere with the body's absorption of other minerals like copper.

Good dietary sources include meat, shellfish, legumes, and seeds. For most athletes eating a varied diet with adequate protein, dietary zinc intake is usually sufficient without needing a standalone supplement.