Zinc
Zinc is an essential mineral that plays a role in numerous processes in the body. It is one of the most abundant trace minerals, which also means that if you don’t get enough zinc, your body cannot function optimally.
Since your body cannot produce or store zinc, you need to obtain it through your diet or supplements. In today’s post, we will look at what this mineral does for your body, where to get it from, and what a zinc deficiency may feel like.
What is the function of zinc?
Zinc supports the function of the immune system, helps the body make protein and DNA, aids in the development of the reproductive system, and even plays a role in your ability to taste and smell. It is also required for proper function of more than 300 different enzymes. Zinc is a trace mineral, meaning your body only needs it in small amounts - however, these small amounts are still crucial for your health.
Benefits of zinc
Zinc offers numerous benefits, as it is vital for many biochemical processes. Some of these benefits include:
Immune boosting
One of the roles zinc plays in the body, is as a support for the immune system. Zinc is necessary for the function of immune cells and also plays a role in cell signaling. Therefore, a zinc deficiency often leads to a weakened immune system. This is also why you’ll find that immune-boosting supplements often contain zinc.
Decreases inflammation
When zinc supports the the functioning of the immune system, it goes hand in hand with decreasing inflammation in the body, as a well-functioning immune system is better equipped to combat inflammation. Furthermore, zinc helps to decrease oxidative stress in the body. This is because zinc is known to be an antioxidant agent, which allows it to combat oxidative stress that could otherwise lead to chronic diseases such as cancer.
Wound healing and skin health
Zinc plays a role in maintaining healthy skin, and people suffering with long-term wounds often have a zinc deficiency. Research shows that zinc is involved in every stage of wound healing, making it a beneficial supplement to add to your diet if you’re looking to optimize skin health and accelerating the healing of any wounds you may have.
Natural treatment for acne
As mentioned above, zinc plays a role in maintaining healthy skin and has furthermore been proven to decrease symptoms of acne. This may be due to zinc’s role in the immune system, which helps to fight inflammation in the body - an issue that can sometimes contribute to acne. The studies done on zinc for acne-treatment have found both topical and oral zinc treatments to be effective, when it comes to treating acne.
Treating diarrhea
Evidence shows that zinc can help shorten bouts of diarrhea in infants, especially if they are already malnourished. Supplementing with zinc can therefore be a natural aid, when treating diarrhea in infants.
Sexual health
Research from 2018 shows that zinc is an essential element for male fertility, as it is necessary for normal sperm function and fertilization. However, excessive zinc can have a negative impact on sperm quality. Therefore, it is important to have your zinc levels checked before consuming high doses. Additionally, zinc plays a key role in both sexual development and growth.
Zinc deficiency
Since zinc is involved in many processes in the body, a deficiency can lead to several issues, such as delayed growth, delayed sexual development, impotence in men, hair loss, diarrhea, delayed wound healing, and weight loss.
If you’re experiencing any of these symptoms, it is important to seek help from your doctor or another healthcare professional.
How do I get zinc from my diet?
Eating a varied diet should provide enough zinc to meet the recommended daily intake. Some foods that are naturally rich in zinc include:
— Meat - especially red meat
— Shellfish
— Legumes - especially chickpeas and lentils
— Seeds - especially hemp-, pumpkin- and sesame seeds
— Nuts - expecially cashews and almonds
— Eggs
— Dark chocolate
— Dairy
Zinc supplements
Zinc is available in capsules, tablets, creams, lotions, and liquid form. When treating a zinc deficiency, tablets or capsules are usually preferred. For treating acne or wounds, it is also an option to use zinc topically.
There is different forms of zinc, and some of them are better absorbed than others. Zinc citrate and zinc gluconate is generally well absorbed by the body. Speak to your doctor og healthcare professional about which type of zinc and dosage might be best for your specific needs.
Dosage and how to consume
Most people get enough zinc through their diet; however, certain groups are at risk of becoming deficient in zinc. These groups include vegetarians and vegans, people with gastrointestinal disorders, and those who are pregnant or lactating. Therefore, these groups should pay extra attention to getting enough zinc by following the recommended intake for zinc.
The recommended dietary allowances for zinc are:
Birth to 6 months: 2 Mg*
7-12 months: 3 Mg
1-3 years: 3 Mg
4-8 years: 5 Mg
9-13 years: 8 Mg
14-18 years; Male: 11 Mg / Female: 9 Mg / Pregnancy: 12 Mg
19+ years; Male: 11 Mg / Female: 8 Mg / Pregnancy: 11 Mg
*Adequate Intake
Side effects and zinc toxicity
As mentioned above, most people consume adequate amounts of zinc through their diet. Therefore, it is important not to consume zinc supplements in doses that are too high - unless dealing with a proven zinc deficiency - since excessive zinc can be harmful. Possible side effects from too much zinc may include nausea, vomiting, loss of appetite, abdominal pain, and headaches.
Furthermore, it is important to note that zinc may interact with antibiotics and diuretics.
Sources
https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
https://www.webmd.com/vitamins-and-supplements/what-to-know-about-benefits-of-zinc
https://www.ncbi.nlm.nih.gov/books/NBK493231/
https://pubmed.ncbi.nlm.nih.gov/32828910/
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8211333/
