How much zinc per day for athletes & labor workers?

[CrazyS Senior Member Find all posts View Profile Close CrazyS]

Im 22yr old man who works in landscaping and construction and I also play sports (soccer basketball boxing, weight lifting) when I get home sometimes and on the weekends..im constantly sweating almost everyday. I take a multi vitamin, 2 capsules once in the morning and 2 capsules at dinner (as in the directions) with 15mgs of zinc in 4 capsules, then I take a extra 30mg zinc supplement once a day usualy before I play sports or after work...now with my extra zinc supplement and my multi vitamin I get 45mgs of zinc in a day (with all the sweating I probably dont hold alot of it), then I also eat realy healthy so I think I get some zinc in food too...so let me know how much zinc should I be taking daily with all the sweating and excersize I get? and should I get a zinc supplement of 50mgs??

thanks!

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

It seems to me that is plenty ,this mineral can be overdosed.

[not2big Senior Super ModeratorPEGym Hero Find all posts View Profile Close not2big]

12 mg is the recommended daily need for zinc for the average adult male. 50 mg is the max dosage before overdose issues start to set in. You seem to be somewhere between the two.

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

What is the benefit you feel you are getting out of so much zinc?

[TobyTom Junior Member Find all posts View Profile Close TobyTom]

Jaminet recommends 50mg per week.....

Supplement Recs - Perfect Health Diet | Perfect Health Diet

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

Now is that in addition to all the foods that we eat that contain zinc like beef, chicken, clams, turkey, pork, spinach, eggs, milk, cheddar cheese just to name a few. So how much are we really getting? Maybe some of you guys want to turn yourself into a battery!

[CrazyS Senior Member Find all posts View Profile Close CrazyS]

What is the benefit you feel you are getting out of so much zinc?

Cusp82 -- I think It would give me good levels of testosterone and energy...and I herd that the male body keeps maturing untill the mid to late 20s so maybe my penis might get a small growth spurt during that time lol so I want my test levels optimal and not drop from so much excersize and sweating..and also I want to get a fuller beard haha

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

Zinc toxicity, which you are flirting close to, will cause nerve damage that is not repairable. You're a young guy; just eat a decent diet and you'll be fine. The extra zinc will not do anything you say it will. That will happen all by itself if you have the genetics for it. There are thousands of old people with damaged nerves because some zinc was put into their denture cream and those nerves will not come back. Go look at a list of zinc containing foods and if you eat most of what's on the list then your supplementation will just be in excess and will harm you. Hey it's your life!

[CrazyS Senior Member Find all posts View Profile Close CrazyS]

Cusp82 -- yeah ur right, but I thought if you sweat alot that your zinc gets depleated?..I already get zinc from my diet so Il probably take it easy with the zinc

[CUSP82 Administrator Admin of the Month Dec 2014PEGym Hero Find all posts View Profile Close CUSP82]

You lose more sodium than zinc when you sweat. Just telling you to be careful that's all.

[shabazz Member Find all posts View Profile Close shabazz]

You don't want zinc toxicity.. its some scary stuff. I read somewhere that recommended dose for guys is 11 or 12mg so maybe just a tad higher would be optimal for an athletic lifestyle. What you're doing can be dangerous if you continue it for a while

I currently take a multivitamin with 11mg of zinc in the morning, so I am getting more mg's throughout the day through other food.. it all adds up. I've heard that those zinc supplements are usually for people who have trouble absorbing zinc, so that means they need to take in a little extra in order for the body to absorb the optimal amount

If you think you're not absorbing enough zinc, thats a different issue which would be discussed with your doctor