Zinc Health Benefits

A paper published in The Journal of Nutrition referred to zinc as “a micronutrient of exceptional biologic and public health importance“, this however, is hardly surprising as zinc is known to play many different roles within the human body.

It is for example, involved in more enzymatic reactions than any other mineral making it an essential nutrient for the proper functioning of the body. It is also known to improve immune function, speed up wound healing and support reproductive and sexual health.

There is little doubt in the medical and scientific community that zinc is required if one wishes to promote a healthy body, but unfortunately, zinc is also one of the so called “problem nutrients” because it can be difficult to obtain from non-animal food sources due to the presence of anti-nutrients such as phytic acid which hinder zinc absorption.

Compounding this problem has been the growing health trend towards eating less meat, which consequently, has resulted in people consuming lower levels of zinc in their normal everyday diet.

The good news is that many foods are now fortified with zinc, just as they are with folic acid, so a true deficiency for those living in the western part of the world tends to be relatively rare.

However, for those living in other parts of the world where foods are not fortified with zinc, or where a predominantly plant based diet is consumed, deficiencies tend to be far more common. The effect of a severe zinc deficiency has been well documented with cases of adolescent nutritional dwarfism that appeared in Egypt and Iran.

Considering the fact that zinc supplements are very inexpensive, and the potential health benefits that they can provide, this is one nutrient that you should seriously consider supplementing with if you have any concerns about whether you are getting enough zinc from dietary sources.

Why Is Zinc Important?

Although zinc is a trace mineral, or micronutrient, it is needed in larger quantities than other trace minerals such as selenium or chromium. But just like these two minerals, the levels of naturally occurring zinc found in the foods we eat has been steadily declining due to intensive farming practices which have depleted many of the nutrients in our soils.

In addition, processed or refined foods also tend to contain very low levels of zinc, unless they have been fortified, so most people are not get enough of this essential nutrient as they should.

In the rest of this article, we shall be reviewing some of the main roles that zinc plays in the body, and then afterwards, provide a summary of the main health benefits that have been associated with zinc intake. If you are just interested in learning about the benefits, please feel free to skip this section and go directly to the listed beneficial effects.

Gene Transcription

Stored in the nucleus of each of your cells are strands of genetic material called deoxyribonucleic acid, or DNA for short. These DNA strands are like blueprints that are read by special proteins to produce the various components of the body. This process is known as gene transcription, and occurs when DNA is bound to by transcription factors and “read” by RNA polymerase.

As the DNA is read, a complementary strand of messenger ribonucleic acid (mRNA) is produced and then sent to a ribosome where it undergoes translation into a chain of amino acids. This chain then undergoes a process of folding, which ultimately turns it into a protein that is used for a specific function in the body.

Zinc is extremely important for the process of gene transcription, because zinc ions bind to various transcription factors and are also needed for RNA synthesis by RNA polymerase.

In fact, studies have shown that when there are low levels of zinc in the diet protein synthesis slows down, resulting in slowed growth. This has been found in both animal studies and also with populations in which there is little dietary zinc intake, such as with the cases of adolescent nutritional dwarfism that appeared in Egypt and Iran which we previously discussed.

So to put this all in as simple language as possible, zinc is needed to produce proteins in the body. If your body can’t produce the proteins it needs, it can’t develop as it is suppose to.

Externally, this can be seen as stunted growth which causes a person to look shorter than average, to the point where they could be called a dwarf. Internally, this will result in things like a weakened immune system and a decreased ability to digest food.

Immune System

Your immune system is a biological defence mechanism that protects you against bacteria, viruses, fungi, parasitic worms and cancerous cells. The immune system contains two main types of cells. The first are called leukocytes and include cells such as macrophages, neutrophils, dendritic cells and natural killer cells. The second type of immune cells are called lymphocytes, and include cells such as B cells and T cells.

Obviously, your immune system is very important, because if it is not functioning properly, or not functionally optimally, then your body will be more susceptible to infection and disease.

Low levels of zinc have been shown to compromise the immune system by reducing the function and activity of leukocytes and lymphocytes. Macrophages for example, are adversely affected by low zinc levels in their ability to “eat”, or phagocytose, invading pathogens.

B cells, or B lymphocytes, are also affected, as low levels of zinc reduce their ability to produce antibodies which the immune system uses to identify and destroy bacteria and viruses. It should, therefore, come as no surprise to learn that individuals who are deficient in zinc also tend to be much more likely to suffer from ill health as a result.

Furthermore, zinc has also be found to play an important role in apoptosis, which is a form of programmed cell death in which cells die after a certain period of time or when they develop an abnormality. A lack of apoptosis can lead to uncontrolled cell division and diseases such as cancer.

Note: The effects of zinc on the immune system are thought to occur as a result of the effects that a lack of zinc has on gene transcription, and thus ultimately gene translation and protein production, which was discussed in the previous section.

Finally, zinc is also required for the formation of superoxide dismutases enzymes, which act as antioxidants in the body by preventing the oxidation of lipids, such as those found in cell membranes, and thus the production of free radicals which normally occur as a result of oxidation reactions.

Free radicals have been implicated in many of the diseases which we suffer from today such as cancer, degenerative brain disorders and cardiovascular disease.

Free radicals are also thought to accelerate the aging process, and this is most noticeable on the skin of the face, as if left unprotected, free radical damage will eventually cause the skin to sag and develop fine lines and wrinkles prematurely.

Hormones

Hormones are chemicals released by cells or glands of the body which affect the activity of other parts of the body. Hormones can affect the way you feel, your ability to learn and concentrate and even affect how easily you are able to fall asleep. Zinc is known to be especially important for the production of two hormones; testosterone and insulin.

Testosterone

Testosterone is a hormone that is found in both males and females, although it is found in higher concentrations in males. A lack of testosterone can have many adverse health effects such as impairing memory and depressing mood, but slightly higher than average testosterone levels have been associated with improved health.

One study for example, found that men who had higher testosterone levels were much less likely to have high blood pressure, suffer from a heart attack or be obese than men with low testosterone levels.

Zinc helps to increase testosterone levels by acting as a natural aromatase inhibitor. Aromatase enzymes are what convert testosterone into estrogen, and therefore, have the effect of lowering testosterone levels. In men, this can result in the development of male breasts, a condition known as gynecomastia.

Insulin

Insulin is another very important hormone in the body that is influenced by zinc levels, as low levels of zinc decrease the ability of insulin to supply glucose to cells.

This process is necessary not only to supply the cells of the body with a source of fuel which they can use as energy, but also to reduce the levels of glucose in the blood so that they do not reach dangerously high levels and cause damage to the various organs of the body.

If insulin can’t do its job properly, then you are also likely to experience increased weight gain and possibly even become obese and develop diabetes.

What Are The Health Benefits Of Zinc?

The health benefits of zinc largely occur as a result of the effects it has on gene transcription, as has just been previously discussed.

This is what ultimately drives the growth and development of the body through the production of proteins from transcribed DNA. A summary of the main health benefits that have been associated with zinc is listed below.

• Helps to strengthen and boost functioning of the immune system.

• Assists in the healing of skin wounds.

• Needed for the production of proteins.

• Stimulates endogenous antioxidant production thereby protecting the body against free radicals.

• Helps to stabilize blood sugar levels and thus reduce the risk of diabetes.

• Increases testosterone levels.

• Crucial for apoptosis to occur.

• Promotes healthy development of the reproductive system.

• Involved in the function of many enzymes.

• May help to increase resistance to the common cold and reduce the severity of associated symptoms.

• Needed for normal growth and development of the body.

• Useful for promoting prostate heath in males.

• May help to reduce hair loss.

• Promotes bone health.

• Important for maintaining healthy eyes and good vision.

• Needed for normal cell growth and division.

• Can be used topically as a sunscreen to protect the skin against sun damage.

• Increases fertility and needed for the development of sperm.

• Important for ones ability to taste and smell.

• Can help to increase cognitive function and memory.

• Helps the body to better absorb other minerals such as calcium.

• Acts as an anti-inflammatory.

• Helps to maintain a health digestive system by increasing production of stomach acid and digestive enzymes.

• May be beneficial for skin disorders such as acne and eczema.

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How Much Do You Need?

The recommended daily allowance (RDA) for zinc is 8 mg for women and 11 mg for men. If you buy zinc supplements from your local health food store you will normally find them as 15-25 mg tablets unless you are buying a multivitamin, as those tend to supply the RDA dose.

Where Do You It?

Meat, shellfish, fish, cheese and eggs can be all excellent sources of zinc. Zinc is also found in wholemeal bread, nuts and some vegetables.

However, it should be noted that it is harder for the body to absorb zinc from non-animal based foods due to the presence of chemicals such as phytates and oxalic acid. So it is generally better to get zinc from animal products or from supplements if you are a vegan or vegetarian.

Who Needs Zinc Vitamin Supplements?

Zinc is water soluble which means that the body cannot store it as it can with fat soluble vitamins such as vitamin A. So unless you are getting enough from your diet, which can be quite hard to do, supplementation is usually a good option if you are looking to promote optimal levels of health in the body.

Those most at risk of suffering from a zinc deficiency are athletes, vegans, vegetarians, heavy alcohol drinkers, smokers, people who eat lots of processed or refined foods, women taking contraceptive pills and anyone who is taking antidepressants or antibiotics.

A good dosage to take is around 25 mg, although you can take up to 50mg quite safely. Dosages over 100 mg can cause stomach aches, nausea, mouth irritation, a deficiency in iron and copper and a weakened immune system.

There are several different types of zinc supplements that one can purchase from health food stores, these include:

•  Zinc acetate
•  Zinc gluconate
•  Zinc picolinate
•  Zinc sulfate
•  Zinc oxide
•  Organic yeast bound zinc supplements
•  Zinc orotate
•  Zinc monomethionine
•  Zinc aspartate
•  Zinc citrate

Zinc gluconate, picolinate, monomethionine and especially organic yeast bound zinc supplements tend to offer the best bioavailability. Zinc oxide/sulfate have the lowest bioavailability, although they are the cheapest to purchase.

Signs Of Deficiency

If you are low in zinc you may experience some of the following symptoms:

• Acne
• Depression
• Post natal depression
• Loss of appetite
• Slow wound healing
• Weak frail hair/hair loss
• White spots on nails
• Retarded growth
• Decreased sense of smell and taste
• Fatigue
• Poor night vision
• Insomnia
• Reduced male fertility
• Hormonal imbalances

Best Food Sources

Foods that are naturally rich in zinc include:

• Calves’ liver
• Oysters
• Beef
• Crab
• Sardines
• Pumpkin seeds
• Eggs
• Cheese