Minerals
Zinc
An essential trace mineral vital for immune function, protein synthesis, DNA creation, growth, development, and wound healing
Quick Facts
Daily Needs
8-11 mg for adults, with variations based on age, sex, pregnancy, and lactation
Importance
Zinc is crucial for immune function, protein synthesis, cell division, DNA creation, enzymatic reactions, hormone regulation, and proper growth and development.
Key Functions
- •Immune system function and regulation
- •Protein synthesis
- •Wound healing
- •DNA synthesis and cell division
- •Enzymatic reactions (involved in over 300 enzymes)
- •Growth and development
- •Taste and smell perception
- •Antioxidant activity
- •Hormone production and regulation
- •Stabilization of cell membranes
Deficiency Signs
- •Impaired immune function and increased susceptibility to infections
- •Poor wound healing
- •Loss of taste or smell
- •Unexplained weight loss
- •Diarrhea
- •Hair loss
- •Skin problems and rashes
- •Reduced appetite
- •Growth retardation in children
- •Delayed sexual maturation
- •Hypogonadism in males
- •Eye and vision changes
- •Impaired cognitive function
Excess Signs
- •Nausea and vomiting
- •Loss of appetite
- •Abdominal cramps and diarrhea
- •Headaches
- •Reduced immune function (paradoxically)
- •Reduced absorption of copper and iron
- •Altered cholesterol levels
- •Changes in taste perception
Best Food Sources
- •Oysters (highest concentration)
- •Red meat (beef, lamb)
- •Poultry (chicken, turkey)
- •Shellfish (crab, lobster)
- •Legumes (chickpeas, lentils, beans)
- •Nuts and seeds (pumpkin seeds, hemp seeds)
- •Dairy products
- •Eggs
- •Whole grains
- •Dark chocolate
Absorption Facts
- •Animal sources provide more bioavailable zinc than plant sources
- •Phytates in grains, legumes, and nuts can inhibit absorption
- •Soaking, sprouting, or fermenting reduces phytate content
- •Protein enhances zinc absorption
- •High calcium intake may interfere with zinc absorption
- •Iron supplements, especially in high doses, can reduce zinc absorption
- •Absorption efficiency increases during deficiency states
- •Alcohol consumption impairs zinc absorption and increases excretion
Special Considerations
- •Vegetarians and vegans may need up to 50% more zinc than non-vegetarians due to lower bioavailability
- •Pregnancy and lactation significantly increase zinc requirements
- •Excessive sweating can increase zinc losses
- •Certain medications can deplete zinc (diuretics, some antibiotics, acid reducers)
- •Chronic conditions like diabetes, kidney disease, and IBD can increase zinc needs
- •Zinc lozenges may reduce duration of common cold if taken within 24 hours of symptom onset
- •Long-term high-dose supplementation can interfere with copper absorption
- •Zinc status can affect testosterone levels in men
About Zinc
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