Zinc is one of many important micronutrients for the normal functioning of the human body. First and foremost, it stimulates the pancreas, prostate and thymus glands and is also involved in the metabolism of proteins, fats and carbohydrates. It is thanks to it that we can smell and taste different flavours. Elemental zinc is crucial in determining absorption rates for various zinc forms. It protects us from colds, conjunctivitis, ringworm, flu and a whole host of other infections, as it improves the functioning of our immune system.
Adequate amounts of this micronutrient have a positive effect on intellectual performance, helping to treat illnesses such as depression or schizophrenia and dementia. It provides protection for the macula of the eye, reducing the risk of developing age-related macular degeneration. In addition, it accelerates wound healing, relieves symptoms of osteoporosis or inflammatory bowel disease. It is also very helpful in the treatment of diabetes and hypothyroidism. It helps with skin irritations, acne treatment and also strengthens our hair and nails, which is particularly important for women who want to take proper care of themselves. Zinc sulfate is effective in treating specific health conditions like childhood acute diarrhea and slowing macular degeneration.
What is Zinc?
Zinc is an essential mineral that plays a crucial role in various bodily functions, including immune function, wound healing, protein synthesis, and cell division. It is also involved in the regulation of gene expression, enzyme activity, and the maintenance of healthy skin, hair, and nails. As the second most abundant trace element in the body, after iron, zinc is found in every cell, underscoring its importance in maintaining overall health. This vital mineral supports the body’s defense system, helps in the production of DNA, and is necessary for the proper sense of taste and smell.
Zinc deficiency
The easiest way to recognise a lack of zinc in the body is that we sometimes have a lack of appetite, easily catch various infections, have problems with concentration, hair loss, brittle nails and an unpleasant feeling of tiredness almost all the time. Deficiency is also associated with dry mouth or skin diseases. It probably contributes to the development of Alzheimer’s disease. Unfortunately, a really huge number of people are at risk of a deficiency of this important element for our health. The reason for this is simple: Zinc is simply not found in the foods we eat often enough, and usually in small quantities.
Zinc deficiency can result in taste disturbances, such as a metallic taste in the mouth, no taste at all or a stronger taste than we should have. In most cases, this condition is also accompanied by depression. Zinc’s enemies are mainly alcohol, sugar, as well as bran and products that have a high copper and iron content. Excessive intake of zinc, particularly from supplements, can lead to copper deficiency, which may result in neurological issues such as numbness and weakness in the limbs. Therefore, people who struggle with alcoholism, digestive diseases, orthodox vegetarians, confectionery lovers, drastic weight loss or even athletes due to their higher demand for this micronutrient are prone to problems with adequate zinc intake. Serum zinc levels can be affected by dietary habits and other factors, impacting overall health outcomes.
Zinc Supplementation
Zinc supplementation is often used to treat and prevent zinc deficiency, which can occur due to inadequate dietary intake, increased zinc excretion, or impaired zinc absorption. Various forms of zinc supplements are available, including zinc gluconate, zinc citrate, zinc picolinate, and zinc acetate. Research suggests that zinc supplementation may enhance immune function, stabilize blood sugar levels, and support the health of the skin, eyes, and heart. For those experiencing symptoms of zinc deficiency, such as frequent infections, slow wound healing, or hair loss, taking zinc supplements can be a beneficial addition to their health regimen. However, it’s essential to choose the right form and dosage, ideally under the guidance of a healthcare professional.
Zinc supplementation: when to take?
Zinc tablets are a supplement indicated for anyone who sees symptoms of zinc deficiency in themselves. These include pimple acne, impaired wound healing, increased skin inflammation, alopecia areata, decreased libido, visual disturbances and growth disorders in children. Zinc should also be taken prophylactically by vegans and vegetarians (due to the exclusion of red meat from the diet, which is the best source of this element), alcohol abusers and all those who use drugs that interfere with the absorption of zinc from the digestive tract. Oral zinc supplementation can provide benefits such as treating colds, but it is important to adhere to recommended dosages to avoid potential side effects like digestive issues and copper deficiency. Zinc supplementation during pregnancy is also advisable. In consultation with a doctor, pregnant women can use preparations that minimise the risk of obstetric complications and guarantee the proper development of the foetus and a high intellectual performance of the child. Zinc lozenges are also commonly used to manage symptoms of the common cold by boosting immune function and potentially reducing the duration of cold symptoms.
Zinc and selenium: review and meta analysis
Dietary supplements very often combine zinc with selenium. This is because the action of the two elements is complementary and dependent on each other. A deficiency of one can prevent the other from working properly, while an excess can affect health. A good solution is therefore to use a zinc supplement that is balanced in terms of zinc and selenium content, as it plays a crucial role in maintaining overall health. In the case of healthy people, a few tens of percent of the daily requirement in the form of a supplement, combined with natural sources of these elements, may already be sufficient. However, if one is deficient in any of these elements, it is better to reach for products with high doses. The duo formed by selenium and zinc is particularly important for the health of our thyroid gland, which contains these elements in the highest concentrations. They influence metabolic processes and the synthesis of hormones in the thyroid gland, which is why an adequate supply translates into its proper functioning. According to studies, there is a direct relationship between the amount of selenium and zinc in the diet and the size of the thyroid gland or the incidence of willpower. Supplemental zinc can also improve health outcomes for children, particularly those with conditions such as sickle cell disease and pneumonia, by enhancing growth and reducing hospitalizations and complications.
Occurrence of serum zinc
Zinc is mainly found in large quantities in seafood, such as mussels and oysters. In addition, calf and pork liver, pumpkin seeds, cheese, roast beef, white beans, buckwheat groats and even dark chocolate also contain high levels of zinc. So everyone is sure to find something that suits them, so that they can reconcile their health concerns with their taste preferences. It is worth mentioning that it is better to choose zinc of animal origin than of vegetable origin, as it is much easier to absorb.
The daily intake of zinc should be between 4 and 15 mg of this substance, but in the case of adolescents and adults, larger quantities of this micronutrient should be included in their diet. If an individual has problems balancing his or her diet and various symptoms of inadequate zinc intake are easily observed, supplementation with appropriate preparations may be necessary. Dietary supplements can play a crucial role in preventing zinc deficiencies, especially for those on limited diets. Herbs such as nettle and burdock are effective, but if you are not sure what to choose, it is worth asking your pharmacist for help and you will certainly get it. Zinc oxide, for example, has a different absorption rate compared to other forms of zinc.
Food Sources of Zinc
Zinc is found in a variety of foods, making it possible to meet daily requirements through a balanced diet. Rich sources of zinc include oysters, red meat, poultry, seafood, fortified cereals, and dairy products. The body’s ability to absorb zinc is influenced by protein intake, which is why animal-based foods are particularly effective in providing this mineral. Vegetarians and vegans, however, may face a higher risk of zinc deficiency due to lower absorption rates from plant-based sources. In such cases, zinc supplements or multivitamin supplements can help bridge the gap and ensure adequate zinc intake.
Health Risks from Excessive Zinc
While zinc is essential for health, excessive zinc intake can lead to several health problems. Consuming high doses of zinc, particularly above 40 mg daily, can cause nausea, vomiting, diarrhea, headaches, and fatigue. In severe cases, single doses of 10-30 grams of zinc can be fatal. Additionally, applying zinc to broken skin may result in burning, stinging, itching, and tingling sensations. Inhaling zinc through the nose is particularly dangerous as it may cause a permanent loss of smell. Therefore, it is crucial to adhere to recommended zinc intake levels and consult a healthcare professional before starting any zinc supplementation.
Conclusion
Zinc is an essential mineral that plays a crucial role in various bodily functions, from supporting the immune system to maintaining healthy skin, hair, and nails. While zinc supplementation can effectively treat and prevent zinc deficiency, it is important to avoid excessive intake to prevent adverse health effects. A balanced diet that includes zinc-rich foods can help meet daily needs and support overall health. Always consult a healthcare professional before starting any zinc supplements to ensure safe and appropriate usage.
