What is Zinc and Why do we Absolutely Need it?

What Is Zinc and why don we Absolutely Need it?

     

What Is Zinc?

Zinc is a natural element which is a key essential for health. It is a slightly brittle metal at room temperature and has a silvery-greyish with blue tinge appearance when oxidation is removed and it tarnishes in air. It is the first element in group 12 of the periodic table.  

Symbol: Zn

Atomic mass: 65.38 u

Atomic number: 30

Electron configuration: [Ar] 3d¹⁰4s²

Melting point: 419.5 °C

Discovery: Indian metallurgists before 1000 BCE

 

Canada is actually the leading producer of zinc; it is found in almost all the provinces and territories! Most zinc is used to galvanize other metals such as iron, to prevent rusting.

Why do we need zinc?

Zinc is the second-most-abundant trace mineral in our body after iron and is present in every cell. It is a vital nutrient for cell growth and cell division, wound healing, immune cell function, cell signaling, over 300 enzyme reactions (that aid in digestion, nerve function,  metabolism, taste and smell), DNA synthesis, gene expression, protein synthesis, collagen synthesis, blood clotting, thyroid function, maintaining vision and offsetting the aging process. 

Can our bodies make zinc?

Our body is unable to produce or store zinc, so we must get a constant supply through either food or supplements or both. Zinc can be found in a wide variety of both plant and animal foods. Some foods are “fortified” with zinc, such as breakfast cereals, snack bars and baking flour, but that is synthetic zinc, which our body has difficulty recognizing. Similarly, many supplements are not food-based and will use synthetic zinc as well. Because of its role in immune function, zinc is often added to lozenges, nasal sprays and natural treatments for colds.

What are the benefits of zinc?

There are many positive effects of zinc on our bodies:

·      Boosts immune system (increases activity of T-cells and natural killer cells NIH

·      Reduces oxidative stress 

·      Significantly reduces the risk of infections

·      Accelerates wound healing (used in hospitals for burns, ulcers and other skin injuries)

·      Decreases inflammation

·      Reduces age-related diseases such as pneumonia, infection and macular degeneration

·      Improves acne symptoms

·      Balances hormones

·      Aids bone formation and the prevention of osteoporosis

·      Boosts cognitive function

How much daily zinc do we need?

8 mg for women and 11mg for men per day is a recommended dosage of zinc (from all sources) for those who are not zinc deficient. Pregnant and breast-feeding women should consume 11 and 12 mg per day, respectively. Zinc can be in foods, body creams, topical medicines, nasal sprays, supplements and beauty products. 40 mg is the upper tolerable level for adults. For zinc deficient people, higher dose supplements may be needed until the body is able to absorb what it needs. Zinc is available in capsules, tablets, creams, ointments, and a liquid form.

Age	Male	Female
0–6 months	2 mg	2 mg
7–12 months	3 mg	3 mg
1–3 years	3 mg	3 mg
4–8 years	5 mg	5 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	9 mg
19 years and over	11 mg	8 mg

            

 

 

 

 

 

 

 

 

Who is at risk for low zinc intake?

Mild zinc deficiency is common, especially in children whose diet lacks important nutrients. One estimate given for zinc-deficient people is 2 billion worldwide. Zinc deficiency is thought to cause over 450,000 deaths in children under 5 each year because of its effect on the immune system. NIH

Those at risk of zinc deficiency include:

People with gastrointestinal diseases like Crohn’s disease

Vegetarians and vegans

Pregnant and breastfeeding women

Older infants who are exclusively breastfed

People with sickle cell anemia

People who are malnourished, including those with anorexia or bulimia

People with chronic kidney disease

People who overindulge alcohol

 

Severe zinc deficiency is rare but can occur in people with rare genetic mutations, breastfeeding infants whose mothers don’t have enough zinc, people with alcohol addiction and those who may be taking immune-suppressing medications.

What are the symptoms of zinc deficiency?

Mild zinc deficiency can show up as delayed growth in children, diarrhea, decreased immunity, thinning hair, decreased appetite, changes in taste, mood disturbances, dry skin, eye and skin lesions, fertility issues, higher risk of infections, brain fog and impaired wound healing (e.g., skin ulcers).

Symptoms of severe zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, slow wound healing and chronic disease such as high blood pressure, diabetes and metabolic syndromes.

According to the WHO, zinc deficiency is currently the fifth leading cause of mortality and morbidity in developing countries. It is estimated that it affects about one-third of the world’s population. Worldwide, zinc deficiency accounts for approximately 16% of lower respiratory tract infections, 18% of malaria, and 10% of diarrheal diseases. While severe zinc deficiency is rare, mild to moderate deficiency is more common worldwide NIH.

Where can we find foods rich in zinc?

Many plant and animal foods are naturally rich in zinc. Meat and shellfish contain high amounts of zinc that is easily absorbable by the body. Zinc found in plant-based sources such as legumes and whole grains is absorbed less efficiently because of plant phytates (phytic acid stored as phosphorus in seeds, nuts, legumes and unprocessed whole grains) that inhibit absorption. 

Foods high in zinc content include:

Ø  Shellfish: Oysters, crab, mussels, lobster and clams

Ø  Meat: Beef, pork, lamb and bison

Ø  Poultry: Turkey and chicken

Ø  Fish: Flounder, sardines, salmon and sole

Ø  Legumes: Chickpeas, lentils, black beans, kidney beans, etc.

Ø  Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, almonds, etc.

Ø  Dairy products: Milk, yogurt and cheese

Ø  Eggs

Ø  Whole grains: Oats, quinoa, brown rice, etc.

Ø  Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

 

 

What type of zinc supplement is best?

Surprisingly, there are 7 types of zinc, all with a different purpose or benefit. If you can find a zinc supplement with all 7 forms of zinc, definitely get that one. Otherwise, read the label and choose the one that best fits. 

1.     Zinc citrate for gums, teeth and dental health

This form of zinc is used in toothpaste and mouthwash to prevent dental plaque formation and gingivitis and is used in chewing gum, candies and mouth rinses to treat bad breath.

2.     Zinc glycinate for hormones and sex drive

This form of zinc supports immune function and helps vision. It promotes skin health, hair health and wound healing. For men, it helps with sex drive and testosterone production.

3.     Zinc picolinate acts as an antioxidant, preventing oxidative damage, and protects against DNA damage. It aids enzyme activities necessary for supporting liver health and detoxification and has overall anti-aging benefits.

4.     Zinc ascorbate for colds and immune system protection

This form of zinc may enhance immune function, stabilize blood sugar levels and help keep skin, eyes and heart healthy. It has natural antimicrobial activity which can help deal with infections.

5.     Zinc methionate for higher absorption and synergy

This form of zinc supports skin health and wound healing. It is essential for carbohydrate metabolism and more than 100 enzyme systems for proper vision, growth, skeletal integrity, tissue repair and sexual health.

6.     Zinc orotate for deeper, high-quality sleep

This form of zinc has a small size which enables it to pass through cell membranes easily, making it highly bioavailable. It speeds up the delivery to support the immune system, heart, liver, bones and joints.

7.     Zinc acetate for faster recovery from infection

This form of zinc is often added to lozenges to reduce symptoms and speed up the rate of recovery. It is also used to help with liver health and liver cell regeneration, especially after extreme periods of toxicity or chronic issues.

You may come across other forms of zinc. Zinc gluconate is just a chemical substitute for zinc and is not bioavailable for absorption. Chelated zinc has undergone an electrical charge which some believe helps the body absorb zinc. Zinc oxide and zinc sulfate are inorganic forms of zinc used in topical ointments for minor skin conditions.

Can zinc ever be toxic?       

Absolutely! Too little zinc and too much zinc are both problematic! Too much zinc can cause nausea and vomiting, abdominal cramps, diarrhea, loss of appetite, fever, chills, fatigue, coughing or headache. Zinc poisoning can be caused by inadvertently consuming too much extra zinc through non-food items such as sunscreen, skin cream, diaper rash cream or calamine lotion. Over-consuming zinc can cause taste dysfunction and a metallic taste in the mouth and can prevent the body from absorbing copper which is vital for transporting oxygen through the body, forming white blood cells and assisting iron absorption. Also, excess zinc actually suppresses the immune system, the opposite of its positive benefit when absorbed in the correct amount.         

What medications interfere with zinc absorption?

Medications that may interfere with zinc include: blood pressure medications, penicillamine, amiloride, certain antibiotics, ACE inhibitors, cisplatin, immunosuppressant medications, deferoxamine, nonsteroidal anti-inflammatory drugs (NSAIDs) and thiazide diuretics.

 

Summary

Zinc is vital to good health in so many ways. It is important to maintain optimal levels of zinc in the body through diet and supplementation. It may be wise to have your mineral levels checked so you can be sure you are providing the body what it needs to function best.