Z is for Zinc

A little more abundant than copper Zinc is comprises about 65grams for every ton of the earth’s crust and a measly two to three grams or 0.0036% of the body mass of an average size human being. Zinc is a trace mineral meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions and critical to many aspects of your health. Zinc is crucial for growth in both in animals and plants and a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system. And it’s crucial for fertility to maintain levels of the reproductive hormones’ testosterone and estrogen. Zinc also comes into play with the metabolism of fats and sugars, helping to regulate and express insulin. And, zinc is largely linked to your sense of smell and taste, although the exact way this occurs is unknown.

Most recently the focus on Zinc has been orientated around its ability to reduce the duration of the common cold and reducing the risk of infection from COVID 19 as demonstrated by dozens of clinical trials. So how much do you need, where should you get it? This article will explain this and more.

7 Health Benefits of Zinc

1. It keeps your immune system healthy.

It appears that every immunological event relates in some way to zinc. There’s a strong connection between zinc deficiency and susceptibility to disease.  A Cochrane Library meta-analysis of six studies that included a total of over 5,000 children between two months old and five years of age found that zinc supplementation reduced the incidence of pneumonia. And according to findings from a 2011 Cochrane review, zinc effectively shortens the duration and severity of the common cold (by approximately one day, so don’t get too excited).

People who are infected by Covid 19 and are zinc-deficient develop more complications, are more likely to require hospitalization, have longer hospital stays, and are more likely to die. While there’s not yet enough evidence to officially recommend zinc for the prevention or treatment of COVID-19, especially in amounts that exceed the RDA, research is ongoing for its potential use, and some initial studies have been promising.

2. It may improve pregnancy outcomes for mothers and infants.

The World Health Organization estimated in 2013 that a majority of pregnant women worldwide were at least somewhat deficient in zinc. This may contribute to the likelihood of poor birth outcomes and stunted infant development. The WHO recommends micronutrient supplementation (including zinc) for pregnant women who may be at risk of zinc deficiency.

3. It may help protect against neurodegenerative disorders.

Many people can prevent age-related neurodegenerative disorders, like Alzheimer’s, with diet and lifestyle habits. Getting enough zinc is a key part of this prevention strategy; it acts as an antioxidant, preventing oxidative stress in the brain that could otherwise increase your risk for neurodegeneration. In fact, an imbalance of iron and zinc ions (too much iron and not enough zinc) has been shown to lead to Alzheimer’s and Parkinson’s disease symptoms.

4. It helps regulate hormones.

Zinc plays a huge role in regulating your hormones, including growth hormone, insulin, leptin, thyroid hormone, melatonin, and sex hormones. Getting enough zinc is important for the functioning of your endocrine system. When it isn’t, your various organs and systems can’t communicate well, which can wreak havoc on your health, your energy, and your mood.

5. It helps improve blood sugar regulation.

According to a 2015 review of both test tube and human studies, zinc has many beneficial effects on both type 1 and type 2 diabetes. Specifically, zinc appears to play an important role in pancreatic beta-cell function, the activity of insulin, modulation of glucose, and the process by which diabetes develops and has complications. Therefore, if you’re trying to prevent, reverse, or manage diabetes, make sure you get enough zinc to support optimal function of your pancreas.

6. It may improve vision and protect against eye disease.

Zinc works alongside vitamin A and other antioxidants to support eye health and normal vision. It helps vitamin A produce melanin, a protective pigment found in your eyes (as well as in your skin and hair). Not getting enough zinc can also worsen your night vision. Some research indicates that zinc supplemented with antioxidant vitamins can slow the progression of age-related macular degeneration — a condition in which the central field of vision becomes blurred or lost over time. This is a pretty significant contribution considering macular degeneration is the leading cause of blindness among the elderly in Western countries.

How Much Zinc Do You Need?

The Recommended Dietary Allowance (RDA) for zinc is very modest in comparison to other vitamins and minerals. Although it increases from infancy to teenage years, it largely remains the same throughout adulthood.

Below are the RDAs for zinc based on age group:

0-6 months: 2 milligrams (mg)

7-12 months: 3 mg

1-3 years: 3 mg

4-8 years: 5 mg

9-13 years: 8 mg

14-18 years: 9 mg (girls), 11 mg (boys)

18+ years: 8 mg (women), 11 mg (men)

Pregnancy: 11-12 mg

Breastfeeding: 12-13 mg

Zinc Deficiency

As you can see above, pregnant and breastfeeding women have unique zinc needs and are most at risk of deficiency. But it isn’t just child-rearing women who are at risk — in fact, estimates show about 17% of the entire world population is deficient in this mineral, with a higher incidence in South Asia and sub-Saharan Africa.

Early in life, zinc deficiency may present as stunted growth in children. Other symptoms may include lack of appetite, unintentional weight loss, loose stools, low energy levels, increased susceptibility to infections, loss of hair, skin rashes, impotence, and problems with vision, taste, or smell.

But how is zinc deficiency diagnosed? Because its symptoms are fairly generalized across a number of conditions, formal diagnosis usually involves ruling out other disorders that can present similarly. Your doctor may first do a complete blood count (CBC) panel to check for an infection or anemia first. If zinc deficiency is suspected, you physician may order a blood test.

Normal zinc blood levels are between 0.66 to 1.10 mcg/mL for anyone over 11 years of age.

Are You at Risk for Zinc Deficiency?

The risk for zinc deficiency depends on the individual and involves factors like age, diet pattern, medical conditions, and certain lifestyle habits. The absorption rate for zinc from foods can range from 16-50%, meaning that the remaining zinc passes through the body unused. But what does that mean for you?

Some research indicates that those who follow a plant-based diet may need to eat as much as 50% more zinc than the recommended amounts to accommodate for the loss of absorption on account of phytates or take a daily zinc supplement. As a result, plant-based eaters may experience greater rates of subclinical zinc deficiency than omnivores.

High-Risk Individuals

If you fall into some of these other categories, you may also be at a higher risk for developing zinc deficiency:

·         Pregnant and breastfeeding women, who appear to have a higher prevalence of zinc deficiency, which can have long-term consequences for mom and baby

·         Elderly individuals, who tend to eat fewer zinc-rich foods and lead less active lifestyles

·         People who use alcohol chronically because alcoholism is linked to lower intracellular zinc levels and worsened immunity.

·         Smokers, because tobacco smoke is high in cadmium which appears to further reduce tissue concentrations of zinc in the body.

·         People with absorption disorders, such as ulcerative colitis, Crohn’s disease, celiac disease, or conditions with persistent diarrhoea

·         People who use high-dose iron supplements because taking iron with zinc supplements or zinc-rich foods may impair the absorption of zinc.

Zinc Supplements

Plant-based eaters, and individuals at a heightened risk for zinc deficiency, may want to consider adding a zinc supplement.

Zinc supplements are available in capsules, tablets, and lozenges. There are also a number of types of zinc. One of the most cost-effective and widely available zinc types is zinc gluconate, which is the form most commonly found in cold and flu lozenges. However, according to some studies, zinc picolinate or zinc citrate appear to have better absorption rates. If you have trouble with acne, zinc sulfate may come with the added benefit of improving the appearance of your skin.

When it comes down to which is best, it doesn’t seem like you can really go wrong with most of the forms used in common supplements. However, some studies have linked zinc in nasal spray to a loss of smell, so you might want to steer clear of those.

Editor’s Note: A whole food, plant-based diet can meet almost all of your nutrient needs. Almost. But there are a few nutrients of concern. Zinc is one such nutrient, and so, too, are B12, D3, DHA, EPA, K2, iodine, selenium, and magnesium.

Zinc Toxicity and Risks

With all the benefits of zinc we’ve looked at, you might think that more is always better. It’s not. You can experience zinc toxicity if you take overly high doses of zinc supplements. Signs that you’re getting too much zinc may include nausea, vomiting, loss of appetite, diarrhea, stomach cramps, and headaches. If you get too much zinc over a longer period of time, you can experience additional problems like decreased copper levels, reduced immunity (for instance, getting sick more often), and sometimes reduced levels of HDL (“good”) cholesterol.

Understanding the upper limits of zinc supplementation can help you make sure you’re not consuming an unwise amount. In general, you’d probably have to take over 100 mg of zinc per day to start experiencing any negative effects — almost 10 times the recommended daily dose. Symptoms generally become evident at 100-200 times the recommended daily dose, with levels as high as 1-2 grams per day.

It’s also noteworthy that supplemental zinc may interact with certain drugs and medications. For instance, some antibiotics, penicillamine (a drug for the management of rheumatoid arthritis), diuretics, and even other minerals may interact or cause zinc absorption issues. It’s probably wise to speak with your healthcare provider before taking a zinc supplement, especially if you’re taking other medications or mineral supplements.

Zinc-Rich Foods

If you are vegetarian you need to consider that many zinc-rich plant-based foods are also high in phytates, which can reduce zinc absorption. One way to combat this is to prepare zinc- and phytate-rich foods in a way that reduces phytate content. You can reduce the phytate content of grains and legumes by soaking, sprouting, fermenting, or simply cooking them before eating.

While you may see zinc and vitamin C together in supplements aimed at reducing the duration and severity of the common cold, this is mainly because both micronutrients can have immune-enhancing properties. Vitamin C does boost the absorption of iron but doesn’t have the same effect on zinc. But citrate, a compound found in vitamin C-containing foods like citrus fruits, may help enhance zinc absorption. So, it doesn’t hurt to still eat vitamin C-rich foods like oranges, grapefruits, and lemons alongside zinc-rich foods.

Get Enough Zinc, But Not Too Much

Zinc is an essential mineral for immunity. It also has protective effects on your heart, brain, eyes, hormones, and more. Although you can get zinc from food, many people, including plant-based eaters, may want to consider soaking, sprouting, and/or fermenting grains and legumes to reduce phytate content and increase zinc absorption. And some may also want to consider a bit of supplementation to protect against the risk of zinc deficiency. However, use supplements with caution when you consider the RDA for zinc for an adult male is 11mg per day and many supplements have a daily does per tablet or circa 15mg with some brand on the market providing a daily dose of 50mg or eve 100mg you can easily get too much especially if you already use a multi vitamin which will often be providing 100% of the RDA of zinc already. If you think you may be overdosing on zinc below are a list of side effects caused by zinc toxicity,

1. Nausea and vomiting

Nausea and vomiting are common side effects of zinc toxicity.

If you think you may have consumed toxic amounts of zinc, get emergency medical help. Vomiting does not mean your body can “get rid” of toxic amounts of zinc. Medical care is still needed to treat zinc toxicity and prevent further complications.

When someone has consumed a toxic amount of zinc, it may also cause them to have blood in their vomit.

Blood in your vomit can sometimes look like coffee grounds. Vomiting blood is a serious condition that requires immediate medical attention.

2. Stomach pain and diarrhea

Zinc poisoning can also cause stomach pain and diarrhea. Someone who has swallowed a toxic amount of zinc may also experience watery diarrhea

When harmful amounts of zinc are consumed, gut irritation and gastrointestinal bleeding can occur.

If you notice signs of bleeding in your gut, such as bloody vomit or black and tarry feces, it’s important to get medical help right away.

3. Flu-like symptoms

Zinc exposure can happen in industrial workplaces, particularly those that involve metalworking. Examples include welding, soldering, and alloy production. It’s possible for workers who breathe in certain metal fumes to inhale toxic amounts of zinc. Inhaling zinc fumes can cause flu-like symptoms, such as fever, chills, cough, headache, and fatigue.

These symptoms occur in many conditions, including other mineral toxicities. As a result, diagnosing zinc toxicity can be difficult. As a result your doctor may need your detailed medical and dietary history and blood tests for suspected mineral toxicity.

If you work in a location where you could be exposed to zinc, be sure to disclose this to your healthcare professional.

5. Changes to your taste

Zinc is important for your sense of taste. In fact, zinc deficiency can result in hypogeusia, a dysfunction in your ability to taste.

Zinc supplements, especially lozenges and syrups, can cause a bad taste in your mouth. This symptom has been reported in studies investigating zinc supplements for treating the common cold.

6. Copper deficiency

Doses of zinc above the established upper limit and high doses of zinc can interfere with your body’s ability to absorb copper. Over time, this can cause copper deficiency.

Copper is an essential mineral. It aids in iron absorption and metabolism, making it necessary for red blood cell formation. It also plays a role in white blood cell formation. Red blood cells transport oxygen through your body, while white blood cells are key to your immune function.

Zinc-induced copper deficiency is associated with several blood disorders including:

Iron deficiency anemia: a lack of healthy red blood cells due to insufficient amounts of iron in your body

Sideroblastic anemia: a lack of healthy red blood cells due to an inability to metabolize iron properly

Neutropenia: a lack of healthy white blood cells due to a disruption in their formation

If you are taking copper supplements or have a health condition associated with copper deficiency, talk with your doctor before taking zinc.

7. Frequent infections

Zinc plays an important role in immune system function, and zinc deficiency can affect its function. However, too much zinc may suppress your immune response.

In test-tube studies, excess zinc reduced the function of T cells, a type of white blood cell. T cells play a key role in your immune response by attaching to and destroying harmful pathogens. This means that too much zinc may reduce your body’s ability to fight infections.

In conclusion, zinc is an essential mineral in our bodies and deficiency can have a far-reaching effect, generally adequate amounts can e obtained from our diet if we are eating whole nutrient dense foods, however, there are occasions where zinc supplementation can be beneficial as long as you closely monitor the dosage and consult with your doctor before supplementing.