What is Zinc and what does it do in the body?

Zinc is a mineral that is necessary for the functioning of more than 300 different enzymes in the body and is probably involved in more body functions than any other mineral. Some of these roles include acting as a cofactor for the antioxidant enzyme superoxide dismutase (SOD), playing a part in a number of enzymatic reactions involved in carbohydrate and protein metabolism, and enhancing the immune system. 

 

Zinc enhances the immune system by the regulation of T lymphocytes, CD4 cells, natural killer cells, and interleukin-2; it also may have antiviral activity. Zinc is needed for male reproductive health; there is a high concentration of zinc in the prostate gland. It is also needed for the normal development of a baby in the womb. It is needed for sensory perception and controls the release of stored vitamin A from the liver, which is one reason why it may help in conditions involving skin and membranes because vitamin A is needed for skin and membrane health. 

 

Zinc is also necessary for hormone support because it helps regulate insulin activity and participates in the conversion of thyroid hormone from its inactive form thyroxine to the active form triiodothyronine. It is also useful in wound healing due to its role in vitamin A regulation and collagen production and has been used since ancient Egyptian times in wound healing. 

 

Zinc is also needed for the production of stomach acid, so it has a role in the digestive process. For more information on zinc and digestion, check out our blog post- Digestion 101: Physio and Pathophysiology Part II. There are many other functions of zinc in the body, but those listed above are a good snapshot of how zinc is used in the body. 

 

What are some causes of zinc deficiency?

Zinc deficiency is fairly common now due to depleted soil and loss of zinc during food processing. Zinc from animal foods is better absorbed because it is bound to proteins; zinc from plant sources bound with phytates or oxalates has a lower absorption. 

 

Some factors that may contribute to zinc deficiency include diet, aging, pregnancy, growth periods, birth control pills, increased copper intake, fasting, serious injury, stress, burns, infections, surgery, alcoholism, diuretic therapy, psoriasis, parasites, malabsorption, cirrhosis, renal disease, chronic disease, athletics, and cadmium toxicity. 

 

Symptoms associated with zinc deficiency include lowered resistance, fatigue, susceptibility to infection, slow development in children, acne, hair loss, loss of taste, slow wound healing, PMS symptoms, and issues with fertility. 

 

What is Zinc used for?

Zinc is used in conditions such as acne, age-related macular degeneration, alcoholism, anorexia, benign prostate hyper trophy, boils, cataracts, cold, fatigue, gastric ulcers, hypertension, immune suppression, infections, infertility, male sexual problems, pregnancy, prostate conditions, psoriasis, schizophrenia, skin ulcers, sore throats, surgery recovery, and wound healing. 

 

When taken before and after surgery, zinc has been shown to speed up recovery time and reduce the incidence of postoperative complications. Its wound healing effects are likely due to zinc's role in DNA synthesis, vitamin A regulation, and role in collagen production. Zinc is helpful in skin and nail conditions due to its role in collagen production and because of its regulation of vitamin A; it may be helpful with acne due to its action on the skin’s oil glands. Zinc is used in a variety of immune problems because of its role in the immune system discussed above. 

 

What are food sources of zinc?

Most animal foods contain an adequate amount of zinc. Foods that are particularly high in zinc include oysters, red meats, eggs, and dairy products. The nuts and seeds with the highest zinc content are pecans, Brazil nuts, and pumpkin seeds. Whole grains are also a good source of zinc. 

What are the available forms of zinc?

Some of the available forms of zinc include zinc picolinate, zinc glycinate, zinc citrate, zinc carnosine, and zinc gluconate. 

 

Zinc picolinate is zinc chelated with picolinic acid ; it is one of the better absorbed types of zinc and is also a form that can be gentler on the stomach. Some options for zinc picolinate include Zinc Picolinate Thorne, 15mg and 30 mg, Zinc 15 and Zinc 30 Pure, and Zinc Picolinate Douglas. 

 

Zinc glycinate is chelated with the amino acid glycine; it is one of the forms of zinc that is highly bio available and well-absorbed. It is also a gentle form on the stomach. An option for zinc glycinate is Zinc Glycinate Xymogen.

 

Zinc citrate is zinc chelated with citric acid. Zinc citrate is comparable to zinc gluconate as far as absorption and it is the form that's most commonly used in dental hygiene products because it may help with plaque and gingivitis. Options for Zinc Citrate 25 and Zinc Citrate 50 Allergy Research Group. 

 

Zinc carnosine is chelated with a dipeptide of the amino acids beta-alanine and histidine. It is the form that can be helpful for leaky gut, stomach issues, and H. pylori. An option for zinc carnosine is Zinc Carnosine Integrative Therapeutics. 

 

Zinc gluconate is zinc chelated with gluconic acid. Zinc gluconate may have antiviral properties, so it may support viruses affecting the nose and throat. It is the form used mainly in making lozenges and nasal gels. An option for this form of zinc is Zinc Gluconate Bio Tech.

 

What are contraindications of zinc?

Zinc may increase the risk of bleeding if it is taken with drugs that increase the risk of bleeding, such as aspirin, anticoagulants (blood thinners) such as warfarin (Coumadin®) or heparin, antiplatelet drugs such as clopidogrel (Plavix®), and nonsteroidal anti-inflammatory drugs such as ibuprofen (Motrin®, Advil®) or naproxen (Naprosyn®, Aleve®).

 

Zinc may also lower blood sugar levels, so use caution if taking medications that may also lower blood sugar. People taking insulin or drugs for diabetes should be monitored closely by a qualified healthcare professional.

 

Substances that may interact with zinc include acetazolamide, ACE inhibitors, angiotensin-converting enzyme receptor blockers, antibiotics, antidiarrheals, anti-inflammatory agents, anticancer agents, antiulcer agents, antivirals, caffeine, calcium salts, carbenoxolone analog (BX24), cholera vaccine, cholesterol-lowering agents, corticosteroids, deferoxamine (Desferal®), dexrazoxane, disulfiram, diuretics, drugs that affect the immune system, drugs used for osteoporosis, estrogens, ethanol (alcohol), folic acid, H2 blockers, iron salts, magnesium supplements, methylphenidate, niacin, pain relievers, pancreatic enzyme replacements, penicillamine (Cuprimine®), phenytoin, propofol, proton pump inhibitors, thyroid hormones, tricyclic antidepressants, trientine, and zidovudine. (Cute natural medicine journal)

 

What are the side effects of taking zinc?

Oral administration of zinc may cause diarrhea, dizziness, headache, nausea, upset stomach, and vomiting. Some of the issues with an upset stomach and nausea may be helped by taking zinc with food and taking a form that is less likely to cause stomach upset such as Zinc Picolinate. 

 

Long term use of zinc or taking high doses can lead to a copper deficiency. To prevent a copper deficiency if taking zinc long term, the recommended ratio of zinc to copper administration is 15mg Zinc: 1mg Copper. 

References

Haas, E.M. (2006). Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine: 21st Edition. Ten Speed Press. 

 

https://www.naturalmedicinejournal.com/journal/zinc-bottom-line-monograph

 

https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112 

 

https://www.onedaymd.com/2021/03/types-zinc-supplementation-absorption.html?m=1