What is it?
Zinc is a mineral mainly found in the liver, muscles, kidneys and eyes. Zinc is needed for over 200 biochemical reactions in the body.
Function |
How it helps |
|---|---|
| Enzyme function & metabolism |
One of the primary catalytic nutrients in the body, zinc is an essential coenzyme (non-protein portion of an enzyme) in over 200 enzymes. Included among the countless functions of zinc-dependent enzymes are energy production; metabolism of proteins, fats and carbohydrates; protein synthesis and digestion; amino acid synthesis; detoxification of alcohols; and bone metabolism. |
| Antioxidant | Zinc is an essential component of the antioxidant superoxide dismutase which protects cells from free radical damage. |
| Immune function | Zinc is needed for the funtion of the thymus gland which is the master gland of the immune system. It is needed for white blood cell production and activity. It also possesses anti-viral properties. |
| Skin health | Encourages skin tissue regeneration and is often deficient in people with acne, psoriasis, eczema and dermatitis. |
| Reproductive health | Zinc helps to regulate androgens and lower levels of prolactin. This function helps prevent PCOS, infertility, hair loss. |
| Prostate health | Zinc helps regulate the androgen DHT which can over stimulate tissue growth in the prostate. |
| Male fertility | Zinc is critical to the production of testosterone, and the production and motility of sperm. |
| Blood sugar balance | Zinc is needed in order for insulin to be manufactured and secreted by the pancreas, it also works with chromium to help the body utilise insulin. |
| Eye health | As zinc is an important component of superoxide dismutase it helps with the protection of delicate eye tissues from free radical damage. |
| Mental health | Zinc deficiency is implicated in learning disorders, Attention Deficit Disorder, hyperactivity, mental retardation, depression, dementia including Alzheimer’s Disease and schizophrenia. |
| Growth and development | Zinc is necessary for proper growth and development of the foetus, depleted maternal zinc levels are implicated in several pregnancy-related and developmental problems such as premature birth; low birth weights; neural tube defects and other neurological problems; labour problems and abnormalities; and spontaneous abortion. |
|
What is it used for?
|
||
|---|---|---|
| Immune support |
Excessive facial and body hair (women) |
Male hormonal health (general) |
|
Prostate enlargement |
Foetal growth and development |
Male fertility (general) |
|
Low sperm count |
Wilson’s Disease |
|
|
Polycystic ovaries |
Female infertility |
Skin health (general) |
|
Acne Psoriasis Eczema |
Wound healing |
Diabetes |
| Eye health | Mental health | Learning disorder |
|
Best food sources
|
||
|---|---|---|
| Oysters | Clams | Beef |
| Liver | Pumpkin seeds | Whole grains |
| Nuts | Peas | Cheese |
| Eggs | Shellfish | Poultry |
Deficiency Symptoms |
||
|---|---|---|
|
white spots on nails, |
loss of sense of taste/smell |
weak immunity, chronic infections |
|
defects in male reproductive maturation |
male infertility/low sperm count |
hair loss (general and male pattern) |
|
polycystic ovaries |
female infertility |
skin disorders, acne, psoriasis, eczema, dermatitis |
|
learning disorders |
ADD/ADHD |
copper excess |
|
diabetes/poor glucose tolerance |
eye problems | mental health problems |
Supplementation dosage range
15mg per day long term. 50mg per day short term.
Other information
Although severe deficiency is rare, mild to moderate deficiency is common.
Cautions
-
Long-term intake of more than 100-150mg of zinc per day may suppress immune function, lead to irritation or even damage of the stomach lining and reduce levels of HDL (good) cholesterol (potentially increasing the risk of certain cardiovascular problems).
-
Intake of more than 200mg per day may cause nausea, diarrhoea, vomiting and digestive pain or irritation.
- If you have stomach or duodenal ulcers you should only use zinc supplements with the consent and under the strict monitoring of a doctor.
- High doses of zinc can cause copper deficiency and an impaired immune response. Look for formulas that have copper added.
- Zinc supplements should be avoided if taking the drugs amiloride, penicillamine, tetracycline, warfarin or fluoroquinolone antibiotics.
- Do not take zinc on an empty stomach as it can cause nausea.
Factors which deplete levels, impair absorption and/or inhibit activity: |
||
|---|---|---|
| Alcohol | Coffee | Sugar |
| Phytates | Soy | High copper intake |
| High iron intake | Aspirin | Oral contraceptives |
| Warfarin | Antacids | H2 antagonists |
| Proton pump inhibitors | ACE inhibitors | Diuretics |
