The often overlooked immunity booster
I’ve been zeroing in on zinc a great deal lately. Mostly due to its necessity for our immune system to work properly. During our lifetimes, there’s never been a greater need than now.
Boost immunity & heal faster with zinc
Zinc plays a vital role in various bodily functions, including supporting immunity, wound healing, and DNA synthesis. Today, we'll dive deep into everything you need to know about zinc, from its sources to potential deficiencies and absorption tips.
What do you need zinc for?
Zinc plays a crucial role in various bodily functions, including supporting our immune system, promoting wound healing, aiding in DNA synthesis, insulin production, and even helping with taste and smell sensation. Zinc is also required to make prostaglandins (from essential fatty acids), which are hormonelike substances that help balance hormones and control inflammation, they also control the stickiness of the blood.
When it comes to immunity, zinc is like your body's personal bodyguard, helping to keep those pesky pathogens at bay. I think we often forget this when we’re struck with a cold, but zinc lozenges can shorten the duration and severity of cold-like symptoms.
How much zinc is enough?
How much zinc do we actually need? Well, it depends on factors like age, gender, and life stage. Below is a handy table outlining the recommended daily allowance (RDA) of zinc for different groups.
For most adult females, 8 mg of zinc is recommended and for males, 11 mg. During the teenage years, females tend to need slightly more, 9 mg. And children need less up until the age of 8 or 9. Consult with a health professional before considering supplementing zinc in any diet.
What does a deficiency look like?
Unfortunately, not getting enough zinc can lead to some very unpleasant symptoms. A zinc deficiency might manifest as weakened immunity, and you find yourself sick all the time. It might look like:
delayed wound healing
a loss of taste and your sense of smell which can lead to a loss of appetite and changes in your weight
hair loss, spots on thinning fingernails, or poor hair growth
delayed in growth and development for children
stretchmarks, dermatitis, psoriasis, and acne
fertility problems or loss of periods
night blindness
depression
A few more are listed below:
What conditions could cause a zinc deficiency?
Certain conditions, such as malabsorption disorders like Crohn's disease or Celiac disease, can hinder zinc absorption and lead to deficiencies. Additionally, a diet low in zinc-rich foods can increase the risk of deficiency.
Is zinc deficiency common? Who is most susceptible?
While zinc deficiency is not as common as some other nutrient deficiencies, certain populations may be at higher risk, including vegetarians and vegans, pregnant and breastfeeding women, and individuals with gastrointestinal disorders.
What can a zinc deficiency lead to?
Left untreated, a zinc deficiency can lead to serious health consequences, including impaired immune function, delayed wound healing, and even growth delay in children.
What sbout zinc toxicity?
Now, while zinc is essential, too much of a good thing can sometimes be harmful. Zinc toxicity is rare but can occur with excessive supplementation. Symptoms of zinc toxicity may include nausea, vomiting, diarrhea, headaches, and in severe cases, even copper deficiency. So, it's essential to stick to the recommended doses and consult with a healthcare professional before starting any new supplement regimen.
What to know about zinc absorption?
When it comes to absorbing zinc, there are a few things to keep in mind:
Phytates: Found in whole grains like oats, legumes, and nuts, phytates can inhibit zinc absorption. Cooking, soaking, sprouting, or fermenting these foods can help reduce phytate levels and ultimately eliminate the concern for them in the first place. But unless you’re eating in a pasture all day and only one food source, you need not worry about phytates and phytic acid.
High Fibre: While fibre is fantastic for digestion, high-fibre diets may impair zinc absorption. Balancing fibre intake with zinc-rich foods can help optimize absorption.
Iron and Calcium: Interestingly, iron and calcium supplements taken with zinc may interfere with its absorption. It's best to space out the intake of these minerals and consult with a healthcare provider for guidance.
What you need to know about zinc and copper
Ah, the dynamic duo of zinc and copper! Zinc and copper have a strong relationship and therefore striking a balance is important. Too much of one and not enough of the other can cause a deficiency. While both are essential, too much zinc can actually interfere with copper absorption, potentially leading to copper deficiency over time. So, it's crucial to maintain a balance between the two and ensure you're getting adequate copper from sources like nuts, seeds, and whole grains.
Iron and calcium may also interfere with absorption. Minerals tend to compete with one another or complement their absorption. This is why supplementing with minerals is far more nuanced and should not be recommended on a whim.
If you’re already taking a zinc supplement, speak with your healthcare team to ensure what you’re taking has an adequate balance.
Which foods are rich in zinc?
While animal products tend to be higher sources of zinc, that need not be the reason to consume foods that are also higher in saturated fats and may lead to chronic diseases.
Here are 25 vegan foods rich in zinc:
Plant-based foods can help you meet your daily zinc needs while nourishing your body with other essential nutrients, plus contributing to your fibre and protein goals. Load up on these foods to meet your daily requirements.
Considerations: Zinc absorption
Pairing zinc-rich foods with sources of vitamin C can enhance absorption. Consider incorporating citrus fruits, bell peppers, and strawberries into your meals for a nutrient boost!
Adding in protein sources with your dietary zinc may also increase absorption. Some amino acids do inhibit zinc absorption, such as casein in dairy products. While histidine and methionine have positive effects on zinc absorption.
Zinc Supplementation
As always, work with your healthcare provider before starting any supplement regimen. I really have to emphasize how important it is to not be the “hero” and overdo it with supplements, especially with minerals. You can flush them all down the toilet and be more effective than over-dosing or taking the wrong type. There can also be other very serious side effects and interactions with other supplements, or medications. So talk to your doctor, naturopath, and nutritionist first.
This is an exhaustive list of the types of zinc supplements available. Again, I do not recommend one over the other as everyone’s needs and requirements are unique.
When incorporating these tips and zinc-rich foods into your diet, you can ensure you're meeting your body's overall needs and optimizing your health. Remember, a balanced diet is key to nourishing your body from the inside out!
Feel free to share this and other guides with your friends and family. For more vitamin and mineral guides, head on over to our insights page.
SOURCES:
Balch, P. A., & Balch, J. F. (2006). Prescription for Nutritional Healing. Avery Publishing Group.
Holford, P. (2011). The New Optimum Nutrition Bible. Crossing Press.
Klein, L., Dawczynski, C., Schwarz, M., Maares, M., Kipp, K., Haase, H., & Kipp, A. P. (2023). Selenium, zinc, and copper status of vegetarians and vegans in comparison to omnivores in the Nutritional Evaluation (NuEva) study. Nutrients, 15(16), 3538. https://doi.org/10.3390/nu15163538
Lönnerdal, B. (2000). Dietary factors influencing zinc absorption. The Journal of Nutrition, 130(5), 1378S-1383S. https://doi.org/10.1093/jn/130.5.1378s
Olechnowicz, J., Tinkov, A., Skalny, A., & Suliburska, J. (2018). Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism. The Journal of Physiological Sciences: JPS, 68(1), 19–31. https://doi.org/10.1007/s12576-017-0571-7
Zinc. (n.d.-a). The Vegan Society. Retrieved February 12, 2024, from https://www.vegansociety.com/resources/nutrition-and-health/nutrients/zinc
Zinc. (n.d.-b). Nih.gov. Retrieved February 12, 2024, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Zinc. (n.d.-c). Mount Sinai Health System. Retrieved February 12, 2024, from https://www.mountsinai.org/health-library/supplement/zinc
