Do I need zinc?
The age-old question, do I need zinc is an interesting one.
The answer undoubtedly is yes, you do. But why? And how much? Do I get it from
food? Lets take a look at some answers.
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| Image from interestingstuffwithme.blogspot.com |
What does zinc do in the body?
Zinc is a mineral involved in hundreds of enzyme systems in
the body. It all comes down to chemistry, so in the easiest way I can explain
it, enzymes are little units made of protein (If you’ve read previous posts you
know how important protein is). Enzymes participate in chemical reactions,
enabling them to happen at a much faster rate. They are catalysts, or things
that speed up these chemical reactions. A great example of an enzyme is alcohol
dehydrogenase (the ase on the end signifies an enzyme). Alcohol dehydrogenase
breaks down toxic alcohols and converts them into useful substances.
Remembering that enzymes are catalysts that speed up reactions, imagine the
consequence if this enzyme wasn’t around! Those 2 alcoholic drinks you had with
dinner would hit you hard because they wouldn’t be broken down quickly. Who
knows how long it would take, but while those toxic alcohol molecules are
floating around our body, not only would we be intoxicated, but also they’d be
doing damage all over the place. Thank goodness for enzymes! Zinc is vital for
alcohol dehydrogenase, and hundreds of other enzymes doing work that is just as
important.
Zinc is also involved in many other areas of the body
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Wound healing – important for the structure of collagen and
other connective tissues
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The immune system – necessary for development and function of
immune cells including white blood cells.
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Reproductive health – sperm need zinc for development and
motility (swimming ability), its important for foetal development
| Image from worldhealth.net |
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DNA and RNA metabolism and gene expression
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Zinc is involved with your sense of taste and smell
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Management of skin conditions
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Eye health – reducing the risk of macular degeneration
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Zinc is required for the proper use of Vitamin A in the body
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Hormone production – Zinc is required for the
production/function of hormones such as insulin, pituitary hormones, thyroid
hormones and adrenal hormones.
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Zinc the brain and nervous system and is involved in the
production of certain neurotransmitters.
So you can see, zinc is a necessity in our bodies!
How do I know if I’m low in zinc?
It can be a challenge to tell if you’re low in Zinc. The
physical signs of low zinc are varied and often easily attributed to other
things. For example you may have lowered immunity and pick up infections often.
You may have dandruff, eczema or slow wound healing. You may be struggling with
male fertility issues or have digestive problems. Given zincs vast range of
functions, low zinc levels could show up as anything!
As zinc is involved in your sense of taste and smell, which
are inextricably linked, there are zinc taste tests available. You simply swish
a zinc liquid around in the mouth and time how long it takes for you to notice
the flavour. The longer it takes you to taste the zinc, the lower your zinc
levels are and the more you need to increase them. Some question this type of
testing however, it isn’t conclusive, but it is a good indicator if you’re
already suspicious zinc levels may be low.
Then of course, there are the good old white spots on the
nails. I have no idea where this came from or whether it is scientifically
validated to be honest. But used in conjunction with the whole picture, I think
it can be helpful.
I would strongly suggest speaking to your practitioner if
you’re worried about your zinc levels. They’ll work it out for you.
In third world countries zinc deficiency is much more common
than in the developed world and symptoms include physical retardation, delayed
sexual maturity and low immunity.
| Image from yogaplace.com.au |
Where do I get my zinc?
Zinc is high in protein rich foods such as oysters, eggs,
dairy, red meat and liver. It can however be found in plant based foods,
although the amount present in plant foods will largely depend on the amount
that was in the soil where the food was grown. Plant based food sources of zinc
include pumpkin seeds, pecans and brazil nuts, legumes, buckwheat, whole
grains, wheat, rye and oats, ginger root, chilli and black pepper. Small
amounts are also found in peas, carrots, beets and cabbage.
Am I at risk of having low zinc?
People at risk for low zinc include
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Vegetarian and vegans
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People who eat a diet high in processed foods
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Those who don’t eat many vegetables
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Highly active people or people who are under a lot of stress
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The elderly
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Those with digestive issues such as low stomach acid and malabsorption
issues
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Alcoholics
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Pregnant and nursing
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Infants and children
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Those with acute infections
I’ve just been told my zinc levels are low, what do I do
now?
The obvious answer here would be to aim for a balanced diet
that is high in foods that contain zinc. That doesn’t mean you should go on an
all meat diet of course, try to increase your plant based zinc intake, there
are so many other benefits to eating more nuts, seeds and vegies. The recommended dietary intake for zinc is under 20mg for all age groups
and both sexs, however less than half the zinc you ingest through food is absorbed, so you really want to ensure you're getting more than that daily.
Zinc supplements
If, after seeing your practitioner, it is determined that
you may have low zinc, you’ll most likely be put on a supplement. There are
many forms of zinc available and your practitioner will recommend the right one
for you. Often you’ll find your zinc supplements have other nutrients that help
with its absorption and utilisation in the body, such as vitamin B6, selenium
or vitamin A.
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| Image from topnew.in |
How much should I take?
Depending on the situation, zinc is available in strengths
from around 10mg to 45mg of elemental zinc (in Australia). If you’re self
prescribing I would look at the lower end of the scale.
Can Zinc be toxic?
Yes! Too much zinc can be toxic. Zinc is a mineral, and as
with all minerals, they build up in the body over time. The biggest risk with
zinc is that large doses taken medium – long term can displace other minerals,
hampering their absorption and use. Watch out if you’re taking multiple
supplements. Many supplements contain zinc, even if it’s only in lower doses.
If you’re taking 5 or 6 different supplements that all contain low doses of
zinc, it becomes a medium to high dose by the end of the day. They all add up.
So, Zinc is a mineral that is vital to our overall health
and wellbeing. Most of us will be able to get it from food assuming we eat a
balanced diet, however there are times when supplementation is required.
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