𝐖𝐡𝐲 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐙𝐢𝐧𝐜 𝐃𝐚𝐢𝐥𝐲

Written by Prosper Williams on Thursday 16, June, 2022

Zinc is a vital mineral, meaning that your body can’t produce or store it. So you must obtain it through constant food or supplements supply via your diet.

Zinc is an essential mineral that your body does not make on its own. It aids growth, DNA synthesis, immune function and more.

Zinc supports growth during childhood and the immune system. Low zinc levels can increase a person’s risk of disease and illness. Because of its role in immune function, zinc is likewise added to some nasal sprays, lozenges and other natural cold treatments. 

Zinc supports a number of human body activities such as:

• Gene expression

• Enzymatic reactions

• Immune function

• Protein synthesis

• DNA synthesis

• Wound healing

• Growth and development

Zinc is naturally found in a wide variety of both plant and animal foods.

Foods that do not naturally contain zinc such as snack bars and baking flour, are often fortified with synthetic form of zinc. You can take up zinc from zinc supplements or multi-nutrient supplements that provide zinc.

What Zinc Does in Your Body

Your body uses zinc in countless ways:

• It is the second-most-abundant trace mineral in your body after iron and is present in every cell for cellular activities.

• Zinc enables body growth and development because of its role in cell growth and division.

• Zinc enables the activity of over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes.

• Zinc is critical for the development and function of immune cells.

• Zinc is fundamental to skin health, DNA synthesis and protein production.

• Zinc is needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell.

In summary, zinc is essential for cell growth and division, immune function, enzyme reactions, DNA synthesis and protein production.

Health Benefits of Zinc

• Boosts Your Immune System – Zinc helps keep your immune system strong. Due to its importance in immune cell function and cell signaling, a body deficient of zinc weak in immune response. Zinc supplements stimulate particular immune cells and reduce oxidative stress. For example, a review of seven studies demonstrated that 80–92 mg per day of zinc reduces the length of the common cold by up to 33%. In addition, zinc supplements significantly reduce the risk of infections and promote immune response in older adults.

• Accelerates Wound Healing

Zinc is commonly used in hospitals as a treatment for burns, certain ulcers and other skin injuries because it plays critical roles in collagen synthesis, immune function and inflammatory response, it is necessary for proper healing.

In fact, your skin holds a relatively high amount — about 5% — of your body’s zinc content.

A zinc deficiency can slow wound healing, supplementing with zinc can speed recovery in people with wounds.

For example, in a 12-week study in 60 people with diabetic foot ulcers, those treated with 200 mg of zinc per day experienced significant reductions in ulcer size compared to a placebo group.

• Can Reduce the Risk of Certain Age-Related Diseases

Zinc can significantly reduce your risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD).

Zinc can relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection.

Older adults who supplement with zinc experience improved influenza vaccination response, reduced risk of pneumonia and boosted. 

In fact, one study determined that 45 mg per day of elemental zinc may decrease the incidence of infection in older adults by nearly 66%.

Additionally, in a large study in over 4,200 people, taking daily Antioxidants supplements — vitamin E, vitamin C and beta-carotene — plus 80 mg of zinc decreased vision loss and significantly reduced the risk of advanced AMD.

• Can Treat Acne

Acne is a common skin disease that is estimated to affect up to 9.4% of the global population. Acne is driven by obstruction of oil-producing glands, bacteria and inflammation.

Studies suggest that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria and suppressing oily gland activity.

People with acne tend to have lower levels of zinc. Therefore, supplements can help reduce symptoms.

• Decreases Inflammation

Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body.

Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer and mental decline

In a study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.

Zinc Deficiency Symptoms

Although severe zinc deficiency is rare, it can occur in people with rare genetic mutations, breastfeeding infants whose mothers don’t have enough zinc, people with alcohol addictions and anyone taking certain immune-suppressing medications.

Symptoms of severe zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhoea, impaired wound healing and behavioural issues.

Milder forms of zinc deficiency are more common, especially in children in developing countries where diets are often lacking in important nutrients.

It is estimated that around 2.5 billion people worldwide are deficient in zinc due to inadequate dietary intake.

Since zinc deficiency impairs your immune system — increasing the chances of infection — zinc deficiency is thought to cause over 450,000 deaths in children under 5 every year.

Who is at Risk of Zinc Deficiency?

• People with gastrointestinal diseases like Crohn’s disease

• Vegetarians and Vegans – yes, you read that! Vegans!

• Pregnant and breastfeeding women

• Older infants who are exclusively breastfed

• People with sickle cell anaemia

• People who are Malnourished, including those with anorexia or bulimia

• People with chronic kidney disease

• Those who abuse alcohol

Symptoms of Mild Zinc Deficiency

Symptoms of mild zinc deficiency include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility issues and impaired wound healing.

Zinc deficiency is difficult to detect using laboratory tests due to your body’s tight control over zinc levels. Thus, you may still be deficient even if tests indicate normal levels.

Doctors consider other risk factors — such as poor dietary intake and genetics — alongside blood results when determining whether you need supplements.

In summary, the riisk factors for zinc deficiency include insufficient dietary intake, poor absorption, alcoholism, genetic mutations and old age.

Food Sources of Zinc

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts.

Foods highest in zinc include:

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

• Meat: Beef, pork, lamb and bison

• Poultry: Turkey and chicken

• Fish: Flounder, sardines, salmon and sole

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

• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.

• Dairy products: Milk, yogurt and cheese

• Eggs

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

• Certain vegetables: Mushrooms, Kale, peas, asparagus and beet greens

Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.

Key to note that zinc found in plant-based food sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption.

While many foods are naturally high in zinc, certain foods — such as ready-to-eat breakfast cereals, snack bars and baking flours — are fortified with zinc.

What Dosage of Zinc is Recommended and at what Dosage is it toxic?

Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects.

The most common cause of zinc toxicity is too much supplemental zinc, which can cause both acute and chronic symptoms.

Symptoms of toxicity include:

• Nausea and vomiting

• Loss of appetite

• Diarrhea

• Abdominal cramps

• Headaches

• Reduced immune function

• Decreased “good” HDL cholesterol levels

Ingesting too much zinc can also cause deficiencies in other nutrients.

For example, chronic high zinc ingestion can interfere with your absorption of copper and iron.

Reductions in copper levels have even been reported in people consuming only moderately high doses of zinc — 60 mg per day — for 10 weeks.

Recommended Zinc Dosages

• The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women.

• Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively.

• Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc through diet alone.

• The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people with zinc deficiencies, who may need to take high-dose supplements.

• If you do zinc supplements, do zinc citrate or zinc gluconate that are easily absorbed. Stay off zinc oxide – it is poorly absorbed.