Zinc – a crucial component in our bodies

Every cell in the body needs zinc, but many of us do not get enough of this vital mineral. Zinc is contained in enzymes – chemicals that do everything from digesting food to healing wounds. It is a crucial component of the immune system, helping to fight infections, including the common cold.

What is it?

Zinc is concentrated in the muscle, bones, skin, kidneys, liver, pancreas, eyes and, in men, the prostate. It is plentiful in high-protein foods such as meat and fish. The body does not produce or store zinc, so it depends on external sources for a continuous supply.

What it does

Zinc is critical for hundreds of processes that take place in the body, from cell growth to sexual maturation and immunity – even for taste and smell. Consequently, everyone who takes a daily multivitamin and mineral supplement should make sure that it contains zinc.

Major benefits: Necessary for the proper functioning of the immune system, zinc helps to protect the body against colds, flu, conjunctivitis and other infections. In an American study of 100 people in the initial stages of a cold, those who sucked zinc lozenges every couple of hours recovered from their illness about three days earlier than those who sucked placebo lozenges. Zinc lozenges may also speed the healing of mouth ulcers and sore throats. Takes as a dietary supplement, zinc may support the body’s natural defence and repair systems in treating more serious illnesses, such as rheumatoid arthritis, lupus, chronic fatigue syndrome and possibly multiple sclerosis, as well as other conditions which are associated with an impaired immune system.

Additional benefits: Zinc exerts beneficial effects on the production of various hormones, including the sex and thyroid hormones. It could be helpful for enhancing the fertility of both men and women, and is also important for the health of the prostate gland. In addition, it may be effective for people with underactive thyroids and, because it improves insulin levels, it may help those with diabetes. The fact that zinc is involved in so many systems of the body means that it has other functions too. It stimulates the healing of wounds and skin irritations, which makes it a useful treatment for acne, burns, eczema, psoriasis and rosacea, and it promotes the health of the hair and scalp. Zinc has also been shown to slow vision loss in people with macular degeneration, a common cause of blindness in those aged over 50. In a recent Japanese study, tinnitus (ringing in the ears) improved with zinc supplementation. Zinc may also be useful for alleviating osteoporosis, haemorrhoids, inflammatory bowel disease and ulcers.

Common uses

  • Helps to prevent colds, flu and other infections.
  • Helps to treat a wide range of chronic ailments, from rheumatoid arthritis and underactive thyroid to chronic fatigue and osteoporosis.
  • Alleviates skin problems and digestive complaints.
  • May improve fertility, build healthy hair and diminish tinnitus.

How much do you need

The current recommended target for zinc is 7 mg for women and 9,5 mg for men daily. Higher doses are usually reserved for specific complaints.

If you get too little: Severe zinc deficiency is rare, but mild zinc deficiency can lead to poor wound healing, more frequent colds and flu, a depressed sense of taste and smell, and skin problems such as acne, eczema and psoriasis. It can result impaired blood sugar tolerance (and an increased diabetes risk) and a low sperm count.

If you get too much: Long-term use of more than 100 mg a day has been shown to impair immunity and lower the level of HDL (“good” cholesterol). Larger doses (more than 200 mg a day) can cause nausea, vomiting and diarrhoea.

How to take it

Dosage: The recommended target is 15 mg once a day. Taking high levels of zinc for longer that a month may interfere with copper absorption, so dietary supplements should include 2 mg of copper for every 30 mg of zinc. For colds and flu: Use zinc lozenges every two to four hours for a week; do not exceed 150 mg a day.

Guidelines for use: Take zinc an hour before or two hours after a meal; if it causes stomach upset, have it with a low-fibre food. If you are taking iron supplements for a specific sondition, do not take them at the same time as zinc. Take zinc at least two hours after taking antibiotics.

Other sources

When looking for foods rich in zinc, think protein. It is abundant in beef, pork, liver, poultry (especially dark meat), eggs and seafood (especially oysters). Cheese, beans, nuts and wheat germ are other good sources, but the zinc in these foods is less easily absorbed that the zinc in meat.

Buying guide

Zinc supplements come in many forms, often in a combination with vitamin C. When buying capsules, tablets or liquids, choose zinc picolinate, acetate, citrate, amino acid chelate or aspartate; they are all easily absorbed and gentle on the stomach. For treating colds and flu, look for lozenges containing zinc gluconate, ascorbate or glycinate.

Did you know?

Brazil nuts and almonds are excellent sources of zinc: for example, 100 grams of brazils yield 3-4 mg of zinc, about half the daily target for women.

Caution!

Do not take too much zinc. More than 30 mg daily can, in the long term, interfere with copper absorption, leading to anaemia. Daily doses of more than 100 mg of zinc can also impair immunity.

REMINDER: If you have a medical condition, consult your doctor before taking supplements.

Reference: Practitioner´s Guide to Nutritional Supplements

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