What is Zinc?

Definition: Zinc is an essential trace mineral required for numerous enzymatic functions in the body. It plays a vital role in growth, immune function, wound healing, and DNA synthesis.
Significance: As the body cannot produce or store zinc, it must be obtained through diet or supplements to maintain optimal health.

What Types of Zinc are There and What Do They Do?

Zinc Picolinate: Known for high bioavailability, making it an excellent choice for supplementation.
Zinc Gluconate: Often used in lozenges to support immune function, particularly during colds.
Zinc Citrate: A common form with good absorption and used in general supplementation.
Zinc Oxide: Found in sunscreens and topical creams; less bioavailable when ingested.
Zinc Acetate: Commonly used in cold remedies to reduce symptoms.
Zinc Sulfate: Sometimes prescribed to address severe zinc deficiencies, though less bioavailable.

Daily Requirements for Zinc

Infants: 2–3 mg/day
Children (1–8 years): 3–5 mg/day
Adolescents (9–13 years): 8 mg/day
Adult Women: 8 mg/day
Pregnant Women: 11 mg/day
Lactating Women: 12 mg/day
Adult Men: 11 mg/day
Note: Upper tolerable intake levels are 40 mg/day for adults to avoid toxicity.

What Does Zinc Do in Our Body?

Enzyme Activation: Zinc is involved in over 300 enzymatic reactions.
Immune Function: Supports the development and activation of T-lymphocytes.
Wound Healing: Promotes skin repair and reduces inflammation.
DNA Synthesis and Growth: Crucial for cell division and repair processes.
Hormonal Balance: Influences the production and activity of hormones, including thyroid hormones.

Symptoms of Zinc Deficiency

Thyroid Dysfunction: Sluggish metabolism, fatigue, and cold sensitivity.
Weakened Immune System: Increased susceptibility to infections.
Hair Loss: Often associated with hypothyroidism and low zinc.
Poor Wound Healing: Skin injuries take longer to heal.
Loss of Appetite and Taste Changes: Zinc plays a role in taste and smell perception.
Skin Issues: Acne, dermatitis, and dry skin are common signs.

What Does Zinc Do for Our Thyroid Pathway?

Thyroid Hormone Production: Zinc is critical for the conversion of T4 (inactive thyroid hormone) to T3 (active form).
TSH Regulation: Zinc supports the pituitary gland’s production of TSH (thyroid-stimulating hormone).
Antioxidant Support: Protects the thyroid gland from oxidative damage caused by free radicals.

What Does Zinc Do for Our Liver?

Detoxification: Zinc activates enzymes involved in liver detox pathways.
Fat Metabolism: Plays a role in breaking down fats and reducing fatty liver risk.
Oxidative Stress Reduction: Protects liver cells from inflammation and damage.

What Does Zinc Do for Our Gut?

Gut Integrity: Strengthens the gut lining to prevent leaky gut syndrome.
Microbiome Support: Maintains a healthy balance of gut flora.
Digestive Enzyme Production: Promotes proper digestion and nutrient absorption.

Physical Ailments That Affect Zinc

Hypothyroidism: Can impair zinc absorption and increase the need for it.
Digestive Disorders: Conditions like Crohn’s disease or IBS can reduce zinc levels.
Alcoholism: Interferes with zinc absorption and increases excretion.
Diabetes: Zinc is often depleted in people with diabetes due to increased urinary excretion.

Foods That Impact Zinc

High-Phytate Foods: Grains, legumes, and nuts contain phytates that bind zinc and reduce absorption.
Calcium-Rich Foods: High amounts of calcium may compete with zinc for absorption.

Medications That Impact Zinc

Antacids: Reduce stomach acid, impairing zinc absorption.
Diuretics: Increase zinc excretion through urine.
Birth Control Pills: May interfere with zinc metabolism over time.

Natural Supplements That Negatively Impact Zinc

Iron Supplements: High doses of iron can compete with zinc for absorption.
Copper Supplements: Excessive copper intake may imbalance zinc levels.

Heavy Metals That Impact Zinc

Cadmium: Found in tobacco smoke and some industrial products, it competes with zinc for absorption.
Mercury and Lead: Disrupt zinc’s function in enzymatic processes.

Testing for Zinc

Serum Zinc Test: Measures zinc levels in the blood but may not reflect intracellular levels.
Hair Analysis: Can provide insights into long-term zinc status.
Zinc Taste Test: A qualitative test that assesses zinc status based on taste perception.

Nutrients Required for Zinc Absorption

Protein: Enhances zinc absorption from foods.
Vitamin C: Aids in the uptake of zinc.
Magnesium: Works synergistically with zinc for optimal absorption.

Foods High in Zinc

Oysters: The richest source of zinc.
Red Meat: Particularly beef and lamb.
Pumpkin Seeds: A plant-based option with good zinc content.
Chickpeas: A zinc-rich legume.
Nuts: Particularly cashews and almonds.

A Recipe High in Zinc

**Beef and Pumpkin Seed Salad**

Ingredients: Beef Steak, mixed greens, roasted pumpkin seeds, roasted red peppers, light gravy of choice, lemon juice, seasoning to taste
Instructions: Combine greens, peppers, seeds, lemon juice and seasoning, place on plate and top with beef and gravy.

Other Random Information About Zinc

Zinc Lozenges: May shorten the duration of colds when taken at the first sign of symptoms.
Absorption Variability: Zinc from animal-based foods is absorbed more efficiently than plant-based sources.
Excessive Supplementation: Can lead to nausea, vomiting, and a copper deficiency over time.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Zinc