The Benefits of Zinc

Zinc

Zinc (Zinc Citrate) is a trace mineral essential for immune function, wound healing, and DNA synthesis. It plays a vital role in maintaining skin health, and it helps the body grow and develop properly. Zinc also boosts immune system efficiency, helping to shorten the duration of colds and other illnesses, and it has antioxidant properties that protect against cellular damage.

Key highlights of Zinc:

• Helps protect cells from oxidative stress (free radical damage)
• Contributes to the normal function of the immune system
• Supports the maintenance of normal bones and teeth
• Is involved in normal DNA synthesis
• Promotes healthy hair, skin and nails
• Essential for energy production
• Important for wound healing
• Aids in the ability to cope with stress
• Supports normal fertility and reproduction

Biochemistry Timeline

Supplementation with vitamin K2 typically shows improvements in immunity and wound healing within 1-2 weeks. However, benefits for skin health may take longer, often requiring up to 12 weeks. This delayed response is due to K2’s role in calcium metabolism and its gradual accumulation in the body.

What is Zinc?

Zinc is an essential mineral (meaning your body cannot produce it) therefore you must get a continuous supply through your diet or supplementation. Due to soil depletion (a reduction of nutrients in soil) and heavy food processing, the amount of zinc available in many foods is reduced. The best food sources of zinc are oysters and other seafood, chicken, fish, red meat, ginger root, pecan nuts, dry split peas, turnips, Brazil nuts, egg yolks, wholewheat grain, rye and oats.

Required for the function of over 300 enzymes, zinc plays a vital role in numerous physiological processes, including metabolism, digestion, and nerve function. This essential mineral is also crucial for immune system performance, DNA synthesis, and cell division. Zinc’s involvement extends to wound healing and the maintenance of taste and smell.

Common signs of insufficient zinc levels include the appearance of white marks on more than one fingernail, a condition known as leukonychia, and a diminished sense of taste and smell. Other symptoms of zinc deficiency may include hair loss, impaired immune function, and delayed wound healing. Ensuring adequate zinc intake through diet or supplements is essential for maintaining overall health and preventing these deficiency symptoms. Foods rich in zinc include meat, shellfish, legumes, seeds, nuts, and dairy products.

The Amazing Benefits of Zinc:

Shortened Length of Illness

Zinc has a key role in the effective functioning of the immune system and people who are deficient in this essential nutrient are at greater risk of falling ill to a variety of pathogens (diseases causing microorganisms).

Respiratory tract infections and the common cold are conditions where zinc supplementation has been shown to reduce the duration of illness. Studies indicate that zinc, especially in lozenge or syrup form, can significantly shorten the length of colds when taken within 24 hours of symptom onset by inhibiting viral replication in the nasal passages and throat.

Dermatological Conditions

Topical preparations of zinc have been used in items such as sun protection creams, shampoos, and soothing agents (burns and nappy rash creams) for many years. More recently its use has expanded to address dermatological conditions such as acne, rosacea, pigmentation disorders, and skin infections.

Ance Control

Severe zinc deficiency is associated with a variety of skin problems, and one study suggests that zinc levels may be related to the severity and type of acne lesions in patients with acne vulgaris. It works by regulating sebum production, the skin’s natural oil, and promoting healthy cell turnover, which helps prevent the clogging of pores that leads to acne. Zinc also possesses anti-inflammatory and antibacterial properties, making it effective in reducing the severity and frequency of acne breakouts.

Bones & Joints Health

Essential to the normal growth and maintenance of skeletal bone, zinc positively affects the cells which regenerate bone whilst inhibiting the activity of those which break it down. Dietary zinc deficiency is linked to compromised skeletal development in humans.

One study found that zinc levels were significantly lower in Rheumatoid Arthritis patients compared to healthy individuals, and the disease progression was far greater in individuals with the lowest levels.

Mental Health Support

Zinc plays a significant role in managing stress by influencing various biological processes. Prolonged stress can lead to decreased zinc levels in the blood due to the stress hormone cortisol, which down-regulates zinc concentrations and increases the body’s demand for zinc. This depletion necessitates a constant and consistent intake of zinc, as the body cannot store it. Research indicates that zinc deficiency is associated with increased depressive symptoms, and zinc supplementation can lead to a significant reduction in these symptoms.

Summary

Zinc (Zinc Citrate) is a vital trace mineral essential for immune function, wound healing, and DNA synthesis. It supports skin health, boosts immune efficiency, and helps shorten the duration of colds. Key benefits include protecting against oxidative stress, promoting bone health, and aiding in energy production. Zinc deficiency can lead to weakened immunity, hair loss, and delayed healing. Sources include oysters, red meat, legumes, and nuts. Supplementation can improve immunity and wound healing within 1-2 weeks, but skin health benefits may take up to 12 weeks due to zinc’s gradual accumulation in the body, enhancing overall well-being.

FAQs

What are the symptoms of zinc deficiency? Symptoms can include weakened immune response, hair loss, delayed wound healing, loss of appetite, taste alterations, and skin lesions.

What foods are high in zinc? Foods rich in zinc include meat (especially red meat), shellfish (like oysters), legumes, seeds, nuts, dairy products, whole grains, and fortified cereals.

Can zinc supplements help with colds? Some studies suggest that zinc can reduce the duration and severity of cold symptoms when taken within 24 hours of onset. However, results can vary.

Are there any interactions with medications? Yes, zinc can interact with certain medications, such as antibiotics and diuretics. It’s important to discuss any supplements with your healthcare provider to avoid potential interactions.

Research:

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3. Hemilä H. (2017). Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM open, 8(5), 2054270417694291. https://doi.org/10.1177/2054270417694291
4. Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. (2014). Zinc therapy in dermatology: a review. Dermatology research and practice, 2014, 709152.
5. Rostami Mogaddam, M., Safavi Ardabili, N., Maleki, N., & Soflaee, M. (2014). Correlation between the severity and type of acne lesions with serum zinc levels in patients with acne vulgaris. BioMed research international, 2014, 474108.
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7. Mierzecki, A., Strecker, D. & Radomska, K. A Pilot Study on Zinc Levels in Patients with Rheumatoid Arthritis. Biol Trace Elem Res 143, 854–862 (2011).
8. Mossink, J, P., (2020) Zinc as nutritional intervention and prevention measure for COVID–19 disease. BMJ Nutrition, Prevention & Health;3:doi: 10.1136/bmjnph-2020-000095
9. Hunter, J., Arentz, S., Goldenberg, J., Yang, G., Beardsley, J., Myers, S. P., Mertz, D., & Leeder, S. (2021). Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. BMJ open, 11(11), e047474.
10. Wang, M. X., Win, S. S., & Pang, J. (2020). Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation. The American journal of tropical medicine and hygiene, 103(1), 86–99.
11. Yosaee, S., Clark, C. C. T., Keshtkaran, Z., Ashourpour, M., Keshani, P., & Soltani, S. (2022). Zinc in depression: From development to treatment: A comparative/ dose response meta-analysis of observational studies and randomized controlled trials. General hospital psychiatry, 74, 110–117.
12. Sawada, T., & Yokoi, K. (2010). Effect of zinc supplementation on mood states in young women: a pilot study. European journal of clinical nutrition, 64(3), 331–333.