Zinc is a trace mineral essential for human health. It is also recognized as an antioxidant and anti-inflammatory agent used to prevent cell damage that contributes to serious conditions like heart disease and cancer. While the body doesn’t naturally produce zinc, it can be obtained through the foods you eat. If you don’t get enough zinc in your diet, a supplement can help fill this nutritional gap.
The body requires zinc to perform a variety of functions. It is used in wound healing, provides immune system support, and helps produce and store insulin. Your body also uses zinc to develop your reproductive system, help your metabolism and thyroid work properly, and develop your sense of smell and taste. This mineral even plays a role in the creation of DNA.
If you do not take in enough zinc through your diet, you could develop a zinc deficiency. A zinc deficiency can result in skin changes, such as cracks and rashes. It can also lead to a lack of alertness, open wounds on the skin, and a decreased sense of taste and smell. Individuals with zinc deficiency may also experience the following symptoms:
- Irritability
- Hair loss
- Eye problems
- Weight loss
- Diarrhea
- Poor nail health
- Lack of smell and taste
- Slow wound healing
- Impotence
- Loss of appetite
- More infections
Zinc can be found in both animal and plant-based foods. Some examples of animal sources rich in zinc include oysters, blue crab, beef, turkey breast, pork, fish, sardines, shrimp, eggs, milk, and Greek yogurt. Examples of plant-based sources of zinc include lentils, pumpkin seeds, breakfast cereals, rice, broccoli, kidney beans, peanuts, cherry tomatoes, whole-wheat bread, and blueberries.
Most people can get the recommended daily amount of zinc by maintaining a balanced diet. The recommended dietary allowance (RDA) of zinc for adult men is 11mg per day and for adult women is 8mg per day. Pregnancy and lactation require slightly higher levels at 11mg and 12mg per day. Zinc deficiency may be present if a person’s levels fall below these numbers.
Zinc supplements can help correct a zinc deficiency and help a person achieve better health and wellness. However, zinc can interact with certain medical conditions, medications, and other supplements. A naturopathic physician can recommend a zinc supplement and dose that is likely to work best for you. Examples of zinc supplements include acetate, zinc gluconate, picolinate, and citrate.
While zinc is important for good health, it’s important not to overdo it. Too much zinc in your system can lead to a variety of uncomfortable symptoms, such as headaches, dizziness, nausea, upset stomach, loss of appetite, and vomiting. Taking too much zinc over an extended period of time can result in lower immunity, low copper levels, and low levels of HDL or “good” cholesterol.
Zinc is present in all tissues, organs, fluids, and secretions in the body. However, the majority of zinc (83 percent) is present in bone and skeletal muscle. There are also high concentrations of zinc in white blood cells (WBC) and red blood cells (RBC). Testing zinc levels is generally done by looking at RBC zinc levels as this can generally provide more accurate results compared to the testing of urine or serum.
At Vitalia in Vancouver, BC, we offer a variety of testing and diagnostic services to identify the causes of concerning symptoms and illnesses. Our red blood cell mineral analysis panel can be useful for determining your zinc levels. To learn more about the importance of zinc for good health or to schedule an appointment to visit our naturopathic doctors at Vitalia, contact us at 604-566-9355.
Dr. Tasreen Alibhai
