Micronutrients & recovery
High dietary intake of protein and minerals (specifically potassium, zinc, magnesium, calcium, and phosphorus) is associated with higher plasma levels of Insulin-like Growth Factor I (IGF-I) and the IGF-I:IGFBP-3 molar ratio in middle-aged to elderly men.
To support healthy IGF-I levels, focus on consuming adequate amounts of protein and minerals rather than just total calories. Ensure your diet includes sources of potassium, zinc, magnesium, calcium, and phosphorus. Both animal sources (like fish, poultry, and milk) and plant-based proteins contribute to this effect. Red meat is not uniquely required for this benefit.
In this generally well-nourished population of middle-aged to elderly men, plasma IGF-I and IGF-I:IGF-binding protein-3 molar ratio tended to increase with higher intake of protein and minerals, including potassium, zinc, magnesium, calcium, and phosphorus.
Why this rating
Large prospective cohort (HPFS) with objective biomarker measurement (ELISA) and adjustment for confounders, though observational design limits causal inference.
Source
Nutritional predictors of insulin-like growth factor I and their relationships to cancer in men.
Edward L. Giovannucci et al. · PubMed · 2003
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