Zinc is an essential mineral that plays many important roles in the body. Some people claim that zinc can also provide an energy boost. But is there any truth to this claim? Let’s take a closer look at the potential effects of zinc on energy levels.
What is zinc?
Zinc is a mineral found throughout the body. It is required for the proper function of over 300 enzymes and plays a vital role in many bodily processes, including (1):
– Immune function
– Protein synthesis
– DNA and cell division
– Growth and development
Zinc is abundant in foods like oysters, beef, chicken, beans, nuts and dairy products. The recommended daily intake is 8-11 mg for adults. Zinc deficiency is relatively common, especially among the elderly. Symptoms include frequent infections, poor wound healing, loss of appetite and diarrhea (2).
Zinc and energy production
There are several ways that getting enough zinc in your diet may potentially boost energy:
Zinc activates energy metabolism
Zinc plays a key role in energy production. It activates several enzymes that are involved in carb, protein and fat metabolism (3).
Without adequate zinc levels, your body’s ability to produce energy is impaired.
Zinc may increase thyroid hormone
The thyroid gland helps regulate metabolism. Zinc is essential for the synthesis and activation of thyroid hormones (4).
Increasing zinc intake has been shown to raise thyroid hormone levels in those who are zinc deficient. This may give metabolism and energy levels a boost (5).
Zinc deficiency reduces energy
Studies show that zinc deficiency is linked to fatigue and lethargy.
For example, women who were deficient in zinc experienced fatigue. Taking zinc supplements for 4 months significantly reduced their fatigue (6).
These effects appear to be particularly strong in the elderly. Supplementing with 45 mg of zinc per day for 6 months lowered fatigue by 44% in older adults (7).
This makes sense, given that approximately 17% of adults over 60 are zinc deficient. Older adults also commonly experience declining appetite, which may reduce zinc intake from food (8).
Does zinc give you energy?
Based on the current evidence, adequate zinc levels are important for maintaining energy levels.
Zinc plays critical roles in energy production, thyroid function and defending against fatigue. Individuals who are low in zinc are likely to get an energy boost from supplementing.
However, the effects of zinc on energy are most notable when your body is lacking this mineral. Getting sufficient zinc from your diet should keep your energy up. Taking extra zinc when you are already getting enough is unlikely to provide an added energy kick.
If you suspect your diet is low in zinc or have symptoms of zinc deficiency, consult your healthcare provider about whether a supplement may be beneficial.
Food sources of zinc
The recommended daily intake of zinc is 8 mg for adult women and 11 mg for adult men. You can get plenty of zinc from eating a balanced diet that includes zinc-rich foods such as (9):
| Food | Serving | Zinc (mg) |
|---|---|---|
| Oysters | 6 medium oysters | 74 mg |
| Beef | 6 ounces | 7 mg |
| Chicken | 3 ounces | 2 mg |
| Alaskan King Crab | 3 ounces | 6.5 mg |
| Chickpeas | 1/2 cup | 1.3 mg |
| Almonds | 1 ounce (23 almonds) | 1.2 mg |
Zinc supplement benefits
While dietary sources of zinc are ideal, supplements can effectively increase your zinc intake if needed.
Zinc supplements may benefit those at risk of deficiency, including (10):
– Older adults
– Vegans and vegetarians
– Those with digestive disorders like Crohn’s disease
– People with sickle cell anemia
– Alcoholics
– Pregnant women
– Athletes
– Omnivores eating a poor diet
The recommended daily dose is typically 15–25 mg. Doses over 40 mg per day are not considered safe unless medically supervised.
Zinc supplements may interact with certain medications like antibiotics and diuretics. Consult your healthcare provider before supplementing.
Zinc supplement energy benefits
Several studies show zinc supplements can reduce fatigue and increase energy in those who need more zinc:
– In one study, zinc supplements providing 50 mg of zinc five days per week for six weeks significantly reduced fatigue in women with fibromyalgia (11).
– Older adults who took 45 mg of zinc daily for six months reported feeling less fatigue than those taking a placebo pill (7).
– Athletes who supplemented with zinc experienced significant increases in energy levels (12).
– Patients on dialysis taking 50 mg of zinc three times weekly had increased vitality and exercise tolerance (13).
However, other studies found no benefits from taking zinc supplements:
– In one study, 50 mg of zinc per day for six weeks had no effect on fatigue or activity levels in Crohn’s disease patients (14).
– Another trial in older men found that taking 15 mg of zinc daily did not improve energy, fitness or immune function over 12 months (15).
Overall, the benefits of zinc supplements seem most consistent in those who have low zinc levels or conditions that increase the risk of deficiency. Those already getting enough zinc from food are unlikely to experience a dramatic energy boost from taking more zinc.
Other ways zinc may boost energy
Aside from directly impacting energy production, adequate zinc levels can help increase energy in other ways:
Improves sleep
Sleep disorders have been linked to zinc deficiency. Supplementing with zinc has been shown to enhance sleep quality and duration (16, 17). Better sleep equals more energy during the day.
Reduces inflammation
Zinc has anti-inflammatory effects. Inflammation is linked to fatigue and low energy (18).
Supports wound healing
Zinc assists in healing wounds by stimulating cell growth. Impaired wound healing is a common symptom of zinc deficiency (19).
Boosts immunity
Zinc supports immune function and activity. Impaired immunity can result in more frequent sickness that causes fatigue (20).
Foods that boost energy
While adequate zinc intake is important, make sure the rest of your diet also supports energy levels. Some nutrient-dense foods shown to fight fatigue include:
– Fatty fish like salmon provide omega-3 fats to reduce inflammation.
– Bananas offer potassium to prevent muscle cramps.
– Coffee and green tea contain caffeine to increase alertness.
– Eggs are packed with protein to curb hunger and energize metabolism.
– Berries deliver antioxidants to combat cell damage.
– Leafy greens supply magnesium for muscle function.
– Sweet potatoes offer complex carbs for sustained energy release.
Conclusion
Zinc is an essential mineral involved in many aspects of energy production and reduction of fatigue.
Those who are deficient in zinc are likely to get an energy boost from consuming more zinc-rich foods or taking supplements. However, extra zinc is unlikely to increase energy in those already getting the recommended intake from their diet.
While zinc is important, make sure to eat a well-balanced, nutritious diet and practice healthy lifestyle habits like regular exercise and stress management to keep your energy levels high.