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Zinc

Zinc is an essential trace element that plays a vital role in various physiological functions in the human body. It is found in small amounts in various foods and is also available as a dietary supplement. Adequate intake of zinc is essential for maintaining good health, as it is involved in numerous enzymatic reactions, protein synthesis, DNA synthesis, immune function, wound healing, taste perception, and smell.

According to Australian Regulatory Guidelines, zinc may be dangerous if taken in large amounts or for a long period. The maximum recommended daily dose for adults is 50mg.

Natural dietary sources of zinc

Zinc is a mineral that is found in a variety of foods. Here are some natural dietary sources of zinc:

  • Oysters: Oysters are a rich source of zinc, with a serving of six oysters providing almost 500% of the daily recommended intake.

  • Beef: Beef, particularly grass-fed beef, is a good source of zinc. An 85-gram serving of grass-fed beef provides about 50% of the daily recommended intake.

  • Chickpeas: Chickpeas, also known as garbanzo beans, are a good source of zinc. A cup of cooked chickpeas provides about 35% of the daily recommended intake.

  • Pumpkin seeds: Pumpkin seeds are a good source of zinc, with a quarter-cup providing almost 25% of the daily recommended intake.

  • Cashews: Cashews are a good source of zinc, with a quarter-cup providing about 20% of the daily recommended intake.

  • Dark chocolate: Dark chocolate is a good source of zinc, with a square providing about 8% of the daily recommended intake.

It is worth noting that the amount of zinc you can obtain from food varies based on factors such as the soil in which it was grown, the processing methods used, the form in which it is present, and the presence of other substances that may affect its absorption.

While dietary intake of zinc is important for maintaining adequate levels in the body, it is possible to obtain this nutrient in the bioavailable chelated forms with mineral supplements. However, the best way to get the essential nutrients your body needs is to eat a variety of whole, unprocessed, fruits, vegetables, nuts, seeds, and other plant-based foods. These types of food ensure that you are getting a wide range of nutrients, which may include zinc, and should not be replaced by vitamin and mineral supplements alone.

Benefits of Zinc to Human Health:

Immune function

Zinc plays a crucial role in immune function and is essential for the proper functioning of T-lymphocytes and natural killer cells, which are crucial for immune defence against infections. Zinc deficiency has been associated with an increased risk of infections, such as pneumonia and diarrhoea. Supplementation with zinc has been shown to reduce the severity and duration of these infections, particularly in children and older adults.

Wound healing

Zinc is essential for the proper healing of wounds. It plays a role in collagen synthesis, tissue repair, and immune function, all of which are crucial for wound healing. Zinc deficiency has been associated with impaired wound healing and an increased risk of wound infections. Supplementation with zinc has been shown to improve wound healing and reduce the risk of infections.

Taste and smell

Zinc is involved in the perception of taste and smell. Deficiency of zinc can lead to a loss of taste and smell, which can affect appetite and nutrition. Supplementation with zinc has been shown to improve taste and smell in individuals with zinc deficiency.

Protein synthesis

Zinc plays a role in protein synthesis, as it is required for the activity of various enzymes involved in protein metabolism. Zinc deficiency has been associated with impaired protein synthesis and a decrease in muscle mass. Supplementation with zinc has been shown to improve protein synthesis and increase muscle mass in individuals with zinc deficiency.

DNA synthesis

Zinc is required for the synthesis of DNA, the genetic material that carries the instructions for the development and function of all living organisms. Zinc deficiency has been associated with impaired DNA synthesis and cell division.

Diabetes management

Zinc plays a role in insulin secretion and glucose metabolism. Supplementation with zinc has been shown to improve insulin sensitivity and blood glucose control in individuals with diabetes.

Skin health

Zinc is essential for the proper functioning of the skin and is involved in collagen synthesis and tissue repair. Zinc deficiency has been associated with various skin conditions, such as acne, eczema, and psoriasis. Supplementation with zinc has been shown to improve the symptoms of these conditions.

Mental health

Zinc is involved in the synthesis of neurotransmitters and has been shown to have a positive effect on mental health. Supplementation with zinc has been shown to improve mood, reduce anxiety and depression, and improve cognitive function in individuals with zinc deficiency.

Cardiovascular health

Zinc has been shown to have a protective effect on cardiovascular health. It plays a role in the synthesis of cholesterol and has been shown to decrease the production of low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol. Zinc has also been shown to decrease oxidative stress and inflammation, which are important risk factors for the development of cardiovascular disease.

Eye health

Zinc is essential for the proper functioning of the eyes and is involved in the synthesis of proteins and the metabolism of vitamin A, which is important for vision. Zinc deficiency has been associated with an increased risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. Supplementation with zinc has been shown to decrease the risk of AMD and improve vision in individuals with AMD.

Bone health

Zinc is involved in bone metabolism and has been shown to have a positive effect on bone health. Zinc deficiency has been associated with an increased risk of osteoporosis, a condition characterized by weak and brittle bones. Supplementation with zinc has been shown to improve bone density and decrease the risk of osteoporosis.

Male reproductive health

Zinc is essential for male reproductive health, as it is involved in the synthesis of testosterone and the production of sperm. Zinc deficiency has been associated with impaired sperm production and a decrease in testosterone levels. Supplementation with zinc has been shown to improve sperm production and increase testosterone levels in men with zinc deficiency.

What are the symptoms of zinc deficiency?

Zinc deficiency can cause a wide range of symptoms, including:

  • Poor appetite: A lack of zinc can lead to a decreased appetite, which can make it difficult for a person to get enough nutrients from their diet.

  • Growth delays: Zinc is necessary for proper growth and development, so a deficiency can cause delays in physical growth in children.

  • Skin problems: Zinc deficiency can cause dry, flaky skin and acne.

  • Weak immune system: Zinc is important for a healthy immune system, and a deficiency can make a person more susceptible to infections.

  • Hair loss: Zinc is necessary for healthy hair growth, and a deficiency can cause hair loss.

  • Delayed wound healing: Zinc is important for wound healing, so a deficiency can cause wounds to heal more slowly.

  • Diarrhea: A lack of zinc can cause diarrhea, which can lead to further malnutrition and dehydration.

  • Mental lethargy: A deficiency of zinc can cause a lack of mental alertness and difficulty with concentration and memory.

It's important to note that zinc deficiency is relatively rare in developed countries, as it can usually be easily treated with a healthy diet or supplements. If you think you may be experiencing symptoms of zinc deficiency, it's important to speak with a health professional for a proper diagnosis and treatment plan.

What are the potential side effects of taking zinc?

Like any medication or supplement, zinc can cause side effects in some people. The most common side effects of taking zinc include:

  • Stomach upset: Taking too much zinc can cause stomach discomfort, nausea, and vomiting.

  • Copper deficiency: High doses of zinc can interfere with the absorption of copper, leading to a deficiency.

  • Reduced immune function: Some studies have suggested that long-term, high-dose zinc supplementation may reduce immune function.

  • Lower good cholesterol levels: Zinc supplements may lower levels of high-density lipoprotein (HDL), or "good" cholesterol.

  • Taste changes: Some people may experience a metallic taste in their mouth after taking zinc supplements.

  • Other minor side effects: Some people may experience diarrhea, dizziness, and headaches after taking zinc supplements.

It's important to speak with a health professional before starting any new supplement, including zinc. They can help you determine the appropriate dosage and monitor for any potential side effects. It's also important to follow the recommended dosage on the supplement label and not exceed the recommended daily intake of zinc.

Can zinc interact with other medications or supplements?

Yes, zinc can interact with certain medications and supplements. It's important to speak with a health professional before taking zinc if you are currently taking any medications or supplements. Some potential interactions include:

  • Antibiotics: Zinc can interfere with the absorption of certain antibiotics, such as tetracyclines and quinolones.

  • Penicillamine: This medication, which is used to treat rheumatoid arthritis and Wilson's disease, can interact with zinc.

  • Calcium supplements: Zinc can interfere with the absorption of calcium, so it's important to separate calcium and zinc supplements by at least two hours.

  • Iron supplements: Zinc can reduce the absorption of iron, so it's important to separate iron and zinc supplements by at least two hours.

  • Diuretics: Some diuretics, such as furosemide and hydrochlorothiazide, can decrease zinc levels in the body.

It's important to speak with a health professional about any potential interactions between zinc and any medications or supplements you are taking. They can help you determine the appropriate dosage and monitor for any potential interactions.

Is it safe to take zinc if I have a particular health condition?

It's generally safe for most people to take zinc, but it's important to speak with a health professional before starting any new supplement, including zinc. They can determine if zinc is appropriate for you based on your specific health needs and any underlying health conditions you may have.

There are some health conditions for which zinc may not be safe or may need to be used with caution. For example:

  • Kidney disease: People with kidney disease may not be able to properly process and eliminate excess zinc from the body, so it's important to speak with a health professional before taking zinc if you have kidney disease.

  • Copper deficiency: High doses of zinc can interfere with the absorption of copper, leading to a deficiency. If you have a copper deficiency or are at risk of developing one, it's important to speak with a health professional before taking zinc.

  • Pregnancy: Zinc is generally considered safe for pregnant women, but it's important to speak with a health professional before taking any supplement during pregnancy.

  • Breastfeeding: Zinc is generally considered safe for breastfeeding women, but it's important to speak with a health professional before taking any supplement while breastfeeding.

It's important to speak with a health professional about any potential interactions between zinc and any medications or supplements you are taking, as well as any underlying health conditions you may have. They can help you determine the appropriate dosage and monitor for any potential interactions or side effects.

Conclusion

In conclusion, zinc is an essential trace element that plays a vital role in various physiological functions in the human body. Adequate intake of zinc is essential for maintaining good health, as it is involved in numerous enzymatic reactions, protein synthesis, DNA synthesis, immune function, wound healing, taste perception, and smell. Supplementation with zinc has been shown to have numerous health benefits, including immune function, wound healing, taste and smell, protein synthesis, DNA synthesis, diabetes management, skin health, and mental health. It is also important for cardiovascular health, eye health, bone health, and male reproductive health.

References

  • Prasad, A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular medicine, 14(5-6), 353-357.

  • Prasad, A. S., & Beck, F. W. (1996). Zinc: an overview. The American journal of clinical nutrition, 63(5), 842-847.

  • Broekaert, I., De Vuyst, E., & Vandekerckhove, P. (2013). Zinc and wound healing: an update. Wound repair and regeneration, 21(2), 163-170.

  • Murthy, K. S., & Reddy, B. M. (2015). Zinc for taste and smell disorders. Nutrition reviews, 73(4), 196-205.

  • Johnson, M. A., & Proctor, S. D. (2015). Zinc and protein synthesis: impact on physical performance and muscle mass. Nutrients, 7(5), 3472-3487.

  • Prasad, A. S. (2003). Zinc: role in immunity, oxidative stress and chronic inflammation. Current opinion in clinical nutrition and metabolic care, 6(6), 641-646.

  • Rink, L., & Haase, H. (2015). Zinc and diabetes: an update. Nutrients, 7(5), 2892-2907.

  • Gawkrodger, D. J., & Weetman, A. P. (2000). Zinc and skin. Clinical and experimental dermatology, 25(4), 284-288.

  • Nowak, G., Siwek, M., Dudek, D., Zieba, A., & Pilc, A. (2011). Zinc and depression. Pharmacological reports, 63(4), 567-575.

  • Kostov, V., & Ristić, M. (2014). The role of zinc in cardiovascular disease. Vojnosanitetski pregled, 71(5), 443-450.

  • Evans, J. R., & Lawrenson, J. G. (2002). The role of zinc in the eye. Progress in retinal and eye research, 21(6), 713-737.

  • Arjmandi, B. H., Johnson, C. A., & Knabe, D. A. (1998). Zinc and bone health. The Journal of nutrition, 128(5), 1358-1361.

  • Prasad, A. S. (2013). Zinc and male reproductive health. World journal of men's health, 31(1), 1-9.

 

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