Learn everything about zinc!

Efi Daskalou

17/12/2021

Health Infographic Supplements

Table of Contents

What is Zinc?

Zinc is one of the most important minerals in the body and is one of the 24 micronutrients needed for survival. After iron, it is the second most common component of the body, as it participates in many biochemical processes and helps the function of many enzymes. Its actions in the body are many but also very important.

In particular, it is a cofactor in over 300 enzymes responsible for gene expression and cell proliferation. [1]

In what foods is it?

Foods rich in zinc are red meat, chicken, fish, especially shellfish, eggs, legumes, as well as many cereals are enriched in this important metal. Rich dietary sources of zinc are mainly animal foods and to a lesser extent plant foods, while its absorption increases when there is protein in the meal. The body has the ability to absorb about 20-40% of what it takes in from food.

Do not forget that zinc is now available in the form of dietary supplements, in concentrated elemental form, which offers the maximum benefit and the highest absorption.

What are the properties of zinc?

Zinc is one of the key elements for the proper functioning of the body. It has a strong antioxidant effect, participates in the metabolism of macronutrients (proteins, carbohydrates and fats) while participating as a cofactor in over 300 enzymes. In addition, it plays an active role in gene expression, cell proliferation, the body’s defenses, and contributes to normal psychological function, fertility and reproduction, normal vitamin A metabolism, skin, hair and bone health. in maintaining normal testosterone levels in the blood, and in maintaining normal vision.

Acne

While zinc is known for its ability to help maintain the overall health of the body, numerous studies have proven its undeniable benefit in acne.

In particular, it appears to destroy the P. acnes bacteria responsible for creating acne, reducing the redness and inflammation that accompany acne skin lesions. [4]

It also acts on the sebaceous glands of the skin and effectively reduces sebum secretion. This benefit is seen in high doses (100-130 mg per day) for up to 3 months. [4] [5]

Hair loss

Zinc is a key element in the hair growth cycle as well as eyelash and eyebrow hairs and is needed in the follicles to produce new stems. Do not forget that the lack of zinc makes the hair dry and brittle, prone to breakage. It can also lead to discoloration. [17]

Common cold

One of the most common and popular uses of zinc is to strengthen the immune system and treat the symptoms of the common cold. Zinc is a “key” element for a strong immune system. Taking zinc can reduce the severity of symptoms (runny nose, cough and sore throat) and even the duration of a cold. There is evidence that adequate zinc intake may reduce the chances of catching a cold or virus, especially in vulnerable groups such as the elderly. [1] [3]

For a faster recovery from a cold or better prevention, you can combine zinc intake with a Vitamin C supplement.

Higher immune infections

Studies have shown that people with low zinc levels who were given zinc (acetate or gluconate) at doses up to 100 mg per day had reduced morbidity and fewer upper respiratory tract infections during the cold winter months. [1] [3]

Zinc and intestine

Zinc contributes to the healing of wounds and ulcers and to the faster recovery of the mucosa. Many studies have found that zinc helps to heal the gastric mucosa faster in cases of ulcers, while significantly strengthening the intestinal mucosa. This was shown in a study in which patients consumed zinc in its sulfate form. [1]

Depression

Studies have shown that people with depression have lower levels of zinc in their body while people with high levels of zinc have a correspondingly lower risk of developing depression. Zinc supplementation along with antidepressant treatment can have benefits in reducing depressive symptoms. In any case, you need a doctor’s advice before taking any supplement. [1]

Fertility

Both zinc deficiency and chronic exercise are associated with abnormally low blood testosterone levels and therefore with male infertility. In these cases, taking zinc supplements has been shown in studies to increase testosterone levels in the body and improve fertility. It also appeared to have a positive effect on sperm quantity as well as its quality (motility). [15]

There is no inherent increase in testosterone with zinc if both of the above conditions are not met.

Cold sores

Cold sores are caused by the HSV-1 (Herpes Simplex Virus -1) virus. Zinc has strong antioxidant properties. Studies have shown that people who use topical ointments with zinc oxide at regular intervals, have faster healing of herpes and reduce symptoms (itching, pain, etc.). [1]

Reduction of glucose levels

Zinc is a trace element that is involved in the action of insulin, a hormone responsible for the metabolism of glucose and carbohydrates. Research has shown that zinc supplementation can enhance insulin action, especially in obese people who have insulin resistance or zinc deficiency. To prevent hypoglycemia and especially people taking insulin or diabetes medications, it is advisable to consult their doctor first before taking a zinc supplement. [16]

Forms and species of zinc

When choosing a zinc supplement, you will probably notice that there are many different types available.

These different forms of zinc offer different health benefits.

More specifically:

Zinc gluconate: As one of the most common forms of zinc, zinc gluconate is often used in colds, tablets, lozenges and nasal sprays. [9]
Zinc acetate: Like zinc gluconate, zinc acetate is often added to lozenges and tablets to reduce the symptoms of the common cold and speed up the recovery rate. [10]
Zinc Sulfate: In addition to helping prevent zinc deficiency, zinc sulfate has been shown to reduce the severity of acne. [11]
Picolinate Zinc: Some research suggests that your body can absorb this form better than other types of zinc, including zinc gluconate and zinc citrate. [12]
Serum zinc: This form is associated with seric acid and is one of the most common types of zinc supplements on the market. [13]
Zinc citrate: A study showed that this type of zinc is absorbed as well as zinc gluconate. Compared to zinc gluconate it shows better taste. [14]

Zinc deficiency and risk groups

Zinc deficiency is not a very common condition. Symptoms of zinc deficiency include loss of appetite, impaired immune function, hair loss, diarrhea, delayed wound healing, and taste disturbances. [6]

Some population groups at increased risk of deficiency: [1] [7]

Pregnancy, due to the requirements of the fetus.
Age: Older people are more likely to develop zinc deficiency.
Breastfeeding, because stocks are depleted
Absorption syndrome, when the body tries to absorb certain nutrients
Digestive disorders such as ulcerative colitis and Crohn’s disease
Diseases such diabetes, cystic fibrosis, sickle cell disease, liver disease and chronic kidney failure.
Alcoholism, as a large amount of zinc is excreted with increased urination, while the ethanol of alcohol prevents its proper absorption.
Use of diuretics
Excessive exercise, because the body’s need for nutrients increases and because zinc is excreted in sweat.

Recommended daily dose

The recommended zinc intake varies depending on the sex, age and stage of development of the individual. In adults it ranges from 8-11 mg while in pregnancy and breastfeeding, the needs increase to 12-13 mg per day. [1]

The usual preventive dose is 5-15 mg per day, while if there is a risk of zinc deficiency the dose may be increased to more than 25 mg per day. The upper limit of daily intake is set (Tolerable Upper Limit) 40 mg. Of course, doses up to 100-130 mg can be given for a short time without the risk of side effects, especially in cases where strong reinforcement is required and after the consent of a specialist. [1]

Side effects and overdose

The most common side effects of zinc are mainly nausea, diarrhea, vomiting and indigestion even when taken up to 40mg / day. [8]

When taken in doses higher than 40mg / day it can cause fever, cough, abdominal pain and fatigue, but again cases of toxicity from overdose remain rare. [1]

Interactions and contraindications

Intake of iron in excess of 25 mg can significantly reduce zinc levels. In addition, zinc can reduce the absorption of copper, it is often recommended to take copper and zinc or zinc and a multivitamin at the same time, especially if zinc supplements are taken in large doses or for a long time. [2]

Zinc interacts with various types of drugs such as antibiotics (quinolone, tetracycline) and penicillamine. Taking the drug at least 2 hours before or 4-6 hours after taking zinc minimizes this interaction. Diuretics increase the excretion of zinc in the urine. [1]

At Vita4you you can find a wide range of zinc supplements.

Sources

Efi Daskalou

PhD, MSc, BSc Dietitian - Nutritionist specializing in Nutritional Assessment, Child Nutrition and Nutritional Supplements. Associate of vita4you.gr, Nutrition Advisor on Dietary Supplements, content editor of the "Ask the Experts" column.

Disclaimer

The content of this blogspot is not and can not be considered as medical advice, diagnosis or treatment. All information is provided to readers solely for informational purposes. There is no intention to substitute this content for personalized medical advice, diagnosis, prognosis or treatment.

Learn everything about zinc!

What is Zinc?

In what foods is it?

What are the properties of zinc?