We hear the message repeatedly to get all your vitamins and minerals in order to stay healthy. But what does that mean, exactly? Which vitamins and which minerals?
As a naturopathic doctor, I commonly see people with a deficiency in one or more nutrients.
There are so many nutrients that the body needs to function and stay healthy that I would need hundreds of articles to cover them all. Some of these are “macronutrients” – ones we need in large amounts, like protein, fat, and carbohydrate. Others are “micronutrients” – those we require in smaller amounts, like vitamins and minerals.
Of the minerals, there are varying amounts that we need of each. Some, like calcium and magnesium, are needed in relatively large quantities, while others, like strontium, are needed in only very trace amounts.
Today, I’d like to discuss a mineral which is somewhere in the middle – Zinc!
What is Zinc?
Like calcium and magnesium, Zinc is a metal that is abundant in nature. It is commonly found in the earth’s crust as a mineral bound with sulphur and oxygen.
Chemically, zinc is atomic number 30 on the periodic table. Like calcium and magnesium, it has a +2 charge and a similar size to that of magnesium.
In humans, zinc is considered a trace mineral and is the second-most abundant one of these, after iron. Zinc is essential, meaning that the body requires zinc to function but cannot manufacture it. So, we must obtain zinc from the diet.
What Does Zinc Do?
It might almost be easier to ask, “what doesn’t zinc do?”
In all seriousness, it does a lot. It’s present in every cell for this reason.
Zinc is necessary for gene expression, DNA and protein synthesis, pre- and post-natal growth and development, immune system health, blood sugar management, and the function of over 300 enzymes in the body.
Along with selenium, zinc is needed for healthy thyroid system function.
Our senses of taste and smell are also dependant on adequate zinc levels in the body. A loss of taste and/or smell can sometimes be due to zinc deficiency1.
So, we already have a long list of what zinc does for the body.
Let’s focus in on a few of them.
1. Maintains a Healthy Immune System
Whether we consider the immune system to be there primarily to protect the body from outside microbial invaders or as a detox and repair system, zinc appears to be a critical nutrient for this system to function.
Zinc has the ability to increase the body’s antioxidant capacity, which is key to immune system function and disease prevention2.
Research suggests that deficiency in zinc can predispose a person to allergies and autoimmune conditions3.
So, low zinc in the body can cause problems with the immune system. Does supplementing with zinc actually help, though?
According to some research, the answer appears to be yes. An analysis in 2017 on several studies with people using zinc lozenges for symptoms of the common cold showed a significant benefit in reducing the duration of the symptoms4.
2. Promotes Wound Healing
No one gets very far in life without picking up a few cuts and scrapes along the way. Fortunately, our bodies have an efficient mechanism for healing up from these minor maladies. This function requires, among other nutrients, zinc.
Because it’s a key component of the enzyme complexes responsible for cell membrane repair and growth, zinc is very much involved in the wound healing process5. It makes sense that about 5% of the body’s zinc is contained in the skin, then.
Poor nutrition is the most common cause of zinc deficiency. Inadequate zinc levels have been shown to slow wound healing6.
The good news is that some studies have shown that supplementing with zinc can help turn this around. A review of different routes of zinc administration to wound patients revealed benefits to healing from topical zinc use7. The benefit of oral zinc supplementation for wound healing is less clear.
3. Supports the Thyroid System
The “thyroid system” is a term used to describe the thyroid gland and the other organs and tissues that work with it to maintain a healthy metabolism. This supporting cast includes the adrenal glands, pituitary gland, liver, kidneys, digestive tract, and most other cells in the body.
To maintain this thyroid system, several nutrients are required: Vitamin A, Vitamin D, iodine, selenium, and zinc, among others.
Zinc’s role in the thyroid system is related to the balance of the thyroid hormones. Healthy metabolism requires sufficient levels of the active thyroid hormone, T3, that must be made from the precursor thyroid hormone, T4.
A study in rats showed that a zinc deficient diet is correlated to a lower rate of conversion of T4 to T38.
Zinc also seems to have an overall positive effect on the thyroid system. A case study in 2007 showed improvement in thyroid-related hormones when zinc was supplemented9.
So, zinc deficiency can be a factor contributing to underactive thyroid, or hypothyroidism. When the thyroid is low, it can lead to poor digestion, resulting in zinc deficiency. Your classic vicious circle!
A common symptom of hypothyroidism is hair loss. In thyroid-related hair loss, it’s important to check for zinc deficiency and supplement if required or the improvement in the hair may be limited10.
Signs and Symptoms of Zinc Deficiency
As I mentioned earlier, the most common cause of a deficiency in zinc is nutritional. That is, either you’re not consuming enough in the diet and/or you’re not digesting it sufficiently.
Severe zinc deficiency can result in poor growth and development in children, skin rashes, chronic diarrhea, and delayed wound healing11.
Milder forms of zinc deficiency can result in symptoms such as delayed wound healing, thinning hair, diarrhea, dry skin, and the loss of taste and smell12. Physical signs such as low body temperature, thinning eyebrows, and white spots on the nails may also indicate a zinc deficiency.
Testing for zinc levels can be a bit tricky as it’s not evenly distributed throughout the body. The zinc found inside the red blood cells (RBC zinc) is probably the closest we can get to a reliable test. However, even this test should be taken in the context of signs and symptoms.
Sources of Zinc
The recommended daily intake (RDI) for zinc is 11 mg for adult males and 8 mg for adult females. This value goes up to 11 mg during pregnancy and is lower for children13.
Although deficiency in zinc is not uncommon, it’s not too difficult to get it in the diet if you know where to find it.
The richest food sources of zinc include:
- Oysters
- Beef
- Crab
- Pumpkin seeds
- Turkey
- Cheese
- Lentils
- Sardines
- Yogurt
- Brown rice
- Egg
Of course, making sure that your digestion is working is critical to absorbing all of that zinc that you may be eating.
Sometimes, it may be necessary to supplement with zinc. Although zinc oxide is one of the most common forms of zinc to be found, it’s not the best absorbed. Zinc citrate, (bis)glycinate, and picolinate are a few better-absorbed options. Doses in capsules and tablets usually range between 15 and 50 mg.
Consider as well that it is possible to overdo zinc, especially if you are supplementing with it. Zinc and copper exist in a delicate balance in the body. Taking too much zinc can deplete copper levels in the body (and vice versa).
If you need to supplement with zinc for an extended period, check with a qualified health practitioner about adding copper to your regimen.
To summarize, if you’re concerned that you’re not getting enough zinc from your diet, consider taking a zinc supplement.
It’s best to consult with your practitioner, though, to ensure that you’re getting the right amount.
- https://www.ncbi.nlm.nih.gov/books/NBK493231/
- https://pubmed.ncbi.nlm.nih.gov/32828910/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
- https://pubmed.ncbi.nlm.nih.gov/28515951/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
- https://pubmed.ncbi.nlm.nih.gov/28448263/
- https://pubmed.ncbi.nlm.nih.gov/17244314/
- https://pubmed.ncbi.nlm.nih.gov/3761111/
- https://karger.com/anm/article-abstract
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746228/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4902399/
- https://www.ncbi.nlm.nih.gov/books/NBK493231/
- https://ods.od.nih.gov/factsheets/zinc-healthprofessional/
Book An Appointment With Nardini Naturopathic
Are you interested in finding out if you’re getting enough zinc?
Or perhaps you’d like a review of your overall diet to see where you could be doing better.
Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.
I’m Dr. Pat Nardini, a naturopathic doctor who offers nutritional counseling services to help ensure all of those gaps in your diet are filled, and that you’re getting enough of all the important nutrients which your body needs to function at its best.
Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.
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