Zinc is an essential mineral that serves to support many of our body’s natural functions. It is a key component of our health and understanding the benefits of zinc helps us determine if we have a zinc deficiency.
Let’s start by discussing the use of zinc within the body.
Zinc is required to develop a component of the immune system known as a T-lymphocyte. These T-cells work to kill cells infected by disease as well as alert other cells of the immune system, like lymphocytes, to infections. The NIH (National Institutes of Health) has noted this relation and for this reason, appropriate zinc intake is highly recommended for proper immune function.
Zinc contributes to the production of over 100 enzymes within the body. These enzymes produce a variety of functions, so a deficiency in zinc is directly linked to a deficiency in a variety of necessary enzymes.
Zinc is actually a component of maintaining healthy skin and mucosal membranes. It serves as a component of the integrity of these membranes. Without enough zinc, the body can easily develop wounds and infections that become difficult to heal.
- Disabling the Common Cold
Zinc benefits the immune system, however, it gets even more specific by directly reducing the duration and symptoms of the common cold. Clinical trials have shown that zinc may be able to reduce cold symptoms by inhibiting its ability to bind to the mucosal membranes it normally attacks. Zinc lozenges have been created for this exact reason.
- Delay Age-Related Macular Degeneration
A combination of Zinc and antioxidants have been considered to delay age-related macular Degeneration by medical professionals. Clinical trials have shown a combination of vitamin a, vitamin c, and vitamin e were associated with reduced risk especially when they were combined with zinc supplements. Vision loss related to age-related macular degeneration was also positively impacted by the addition of zinc in multiple clinical trials.
What Does Zinc Deficiency Cause?
Now that you understand some of the benefits of zinc it is time to discuss the repercussion of living with low levels of zinc. Since zinc is found in food sources it is rare to see excessively low levels, but it is possible to be below the recommended amount.
The rda (recommended daily allowance) of zinc for an adult male is 11 mg of zinc and for a female 8 mg of zinc is recommended. That recommendation jumps to 12 mg of zinc for lactating females as it is an important component of breast milk and supports optimal growth in children.
Zinc deficiency is most notable in children since it can have a serious impact on growth and development, but its repercussions can affect people of all ages. Low zinc levels lead to repressed growth, delayed sexual maturation, a loss of appetite, impaired immune response, hair loss, eye lesions, delayed wound healing, weight loss, and mental lethargy. In severe cases, being zinc deficient can even contribute to death.
These conditions can stem from other ailments as well so the best way to determine if you are getting enough zinc is to pay attention to zinc levels from your daily food sources or supplements.
Zinc Benefits from Food Sources
Zinc is actually available in a variety of foods you may consume every day. Oysters, red meat, and poultry contain the highest levels of zinc. This means individuals who do not eat animal products should be careful to include many other zinc food sources into their diets, such as beans, nuts, and whole grains. Foods fortified with zinc, like cereals, are also available in the United States.
Whole grains are a double-edged sword since they also contain phytates. Phytates bind to zinc and inhibit its absorption, reducing its bioavailability. If your diet is full of whole grains and legumes it is also full of phytate and supplemental zinc, maybe your best option.
Dietary Supplements for Zinc
There are a variety of options when it comes to taking oral zinc supplements. The percentage of elemental zinc varies by brand and form of the supplement chosen, but when used properly zinc supplements are safe and beneficial.
It is important to note that iron supplements can inhibit zinc absorption, so you may need medical advice to find your perfect balance if you are planning on taking both of these dietary supplements.
- Zinc sulfate & Zinc Acetate
These are a form of zinc that is available in a pill form. It is commonly used to avoid zinc deficiency, however, they are known to have the side effects of nausea and an upset stomach.
This is most commonly used for the topical treatment of wounds and irritation in the form of powders and creams.
It is possible to obtain zinc toxicity through excessive supplementation. High-dose zinc often results in intestinal discomfort, headaches, and diarrhea. This is considered acute zinc toxicity. If 150 to 450 mg of zinc are ingested in a single day more severe and chronic effects can be expected. This is insanely above the recommended dietary allowance. The effects of this high intake of zinc include aggressive vomiting, copper deficiency, disturbed iron function, and it can even start to reduce immune function. A multitude of conditions can result from zinc toxicity, including anemia, so if you ever suspect you may have taken too much zinc t is best to call poison control or a healthcare facility.
If you are considering zinc supplementation in your diet it may be best to consult with your trusted healthcare professional first. This medical advice will help you determine the best type of supplement and intake amount for your personal needs.