Zinc is necessary for the activity of more than 300 enzymes that support metabolism, digestion, nerve function and many other processes essential for the proper functioning of the body. Here are the other beneficial actions of this oligomenineral.

       

Supports the immune system

The body needs zinc for the proper functioning of the immune system. A low level of zinc can lead to pneumonia or other types of infections. Studies show that Zinc stimulate certain immune cells and reduce oxidative stress.

In a study conducted by scientists in Finland, it was observed that taking 80-92 mg of zinc per day reduced the duration of a common cold by up to 33%. In addition, zinc-based supplements significantly reduce the risk of infections and support the body's immune response, especially in the case of older adults, who are more prone to illness.

Accelerates wound healing

Zinc is used by doctors to treat burns and other skin injuries. Since this mineral is involved in collagen synthesis and supports immune function, it is used to speed up wound healing. When a person is zinc deficient and experiencing skin lesions, zinc supplementation provides major benefits. In a study conducted by Iranian researchers on a group of diabetic patients with lower limb ulcers, it was shown that those who received 200 mg of zinc per day for 12 weeks showed significant reductions in ulcer size, unlike the placebo group.

Reduces inflammation in the body

Zinc reduces oxidative stress and the levels of certain inflammatory proteins in the body. Oxidative stress can trigger chronic inflammation in the body that, over time, leads to certain health problems, the most common being heart disease. American researchers from Detroit, Michigan, USA, observed that taking 45 mg of zinc per day in adults led to a significant decrease in inflammatory markers, thus also reducing their risk of suffering from cardiovascular diseases or other chronic diseases.

It slows the progression of macular degeneration

This eye condition that progresses with age can be prevented by taking supplements containing minerals such as zinc. This trace mineral supports the health of the retina, which is why it is recommended for people prone to macular degeneration. But before taking a zinc supplement it's important to talk to your doctor about whether or not this mineral should be part of your treatment plan.

Fights diarrhea in children

Studies show that dietary zinc supplements help reduce the symptoms and duration of diarrhea in children who are malnourished or zinc deficient. The World Health Organization and UNICEF recommend that in the case of children with diarrhea, for 10-14 days, 20 mg of zinc per day or 10 mg/day in the case of infants who are not yet 6 months old.

Decreases the risk of premature birth

Zinc helps the body make DNA and proteins and is also needed for proper growth and development of babies in the womb, according to the US National Institutes of Health. Because of these essential roles in the proper functioning of the body, zinc is considered important for pregnant women and young children, and zinc supplementation can help pregnant women avoid early labor, especially for those at risk.

A meta-analysis, including the results of studies carried out in Australia and Japan, shows that pregnant women who take zinc during pregnancy have a 14% lower risk of giving birth prematurely, in contrast to women who were not given this mineral . However, specialists recommend that zinc supplements be administered only when there is a proven deficiency and in accordance with the recommendations of the attending physician.

Fights acne

Due to its anti-inflammatory properties and its role in reducing sebum levels, zinc helps fight acne. Specialists claim that zinc helps to reduce inflammation on the face and inhibits the growth of the Propionibacterium acnes bacteria that, in most cases, leads to skin infection in the T-zone (forehead, nose, chin). In addition, experts say that people with acne usually have a low level of zinc in the body, so using a zinc supplement leads to the improvement of this unsightly problem. However, the administration of zinc is done only after a specialist consultation.

Recommended doses of zinc

The recommended daily dose of zinc is determined according to age, as follows: newborn babies up to the age of 6 months need 2 mg; babies from 7 to 12 months need 3mg; children aged between 1-3 years need 3mg; children from 4 to 8 years old need 5mg; children between the ages of 9-13 need 8 mg; boys aged 14-18 need 11 mg; girls between the ages of 14-18 need 9mg; men need 11 mg, while for women the recommended daily dose is 8 mg, increasing to 11 mg during pregnancy and 12 mg during breastfeeding.

Zinc supplements with a high concentration are not taken without the recommendation of a specialist doctor, otherwise side effects may occur as a result of too much zinc accumulation in the body.

Natural sources of zinc and dietary supplements

There are a number of foods that contain zinc, such as oysters (one of the best sources of zinc), beef, pork and poultry, crab, lobster, fortified cereals, nuts, whole grains, oatmeal, yogurt , pumpkin and sesame seeds, cashews, chickpeas, lentils, beans and quinoa.

Zinc is also found in many dietary supplements, on its own or in combination with other minerals and vitamins.Zinc most often found in combination with calcium and magnesium or together with vitamin C. Dietary supplements may contain different forms of zinc, including zinc gluconate, zinc sulfate, or zinc acetate.

According to the US National Institutes of Health, zinc supplementation is not recommended without the advice of a healthcare professional. In addition to choosing the best form and determining the required dosage, zinc can interact with certain medications, medical conditions, other supplements and foods, which is why it is recommended to discuss this with your doctor beforehand.

For example, zinc in the form of a nasal spray should not be used because it can cause permanent loss of smell. Zinc can decrease the absorption of antibiotics in the body, can lower blood sugar in people with type 2 diabetes, which can affect blood sugar control. Furthermore, high-dose calcium supplements can decrease zinc absorption, and taking zinc sulfate with black coffee has been shown to be an inappropriate combination, as black coffee can halve the body's absorption of the mineral.

What is zinc deficiency?

Zinc deficiency is quite rare and occurs most commonly in people who do not absorb zinc well due to digestive disorders such as inflammatory bowel disease or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a zinc deficiency, as well as severe conditions with increased zinc needs, such as burns and sepsis (an infection caused by harmful bacteria entering the bloodstream). Zinc is absorbed more efficiently when given in smaller doses and in people who are deficient.

Other categories of people who may suffer from a zinc deficiency:

• Vegetarians , as they do not consume meat, and meat is an important source of zinc. In addition, certain grains and other foods often eaten by vegetarians can reduce the absorption of zinc in the body. For this reason, vegetarians should include more natural sources of zinc in their diet or opt for a dietary supplement as recommended by a specialist.
• Babies over 6 months who are breastfed. Breast milk does not contain enough zinc for infants older than 6 months, which is why it is important that their diet includes foods rich in zinc for the harmonious development of the body.
• Alcoholic people. Alcoholic beverages decrease the amount of zinc the body absorbs and increase the amount lost in the urine.

Signs of zinc deficiency

A zinc deficiency can cause a number of health problems, both in children and adults. When the body does not have enough zinc, babies and children grow much more slowly than normal, delayed sexual development can occur in adolescents, and men can end up suffering from impotence.

Zinc deficiency also causes hair loss, diarrhea, eye and skin sores, and loss of appetite. A person may also experience sudden weight loss, lowered immunity, problems with wound healing, depressive moods, decreased sense of taste, and lower levels of alertness.

Zinc excess

Administered in too large amounts, zinc can be harmful to the body, leading to symptoms such as nausea and vomiting, loss of appetite, abdominal pain, indigestion, headaches and diarrhea.

Over time, zinc administered in excess (between 150-450 mg/day) can lead to decreased copper levels in the body and damage to the nervous system, changes in iron function, reduced immune function, reduced "good" cholesterol levels (HDL) and the occurrence of urogenital problems.

To prevent all these problems, zinc can be administered at the doctor's recommendation in a maximum amount of 40 mg/day.

Talk to your doctor if, in addition to zinc, you also take other medications, as this trace mineral can interact with certain antibiotics and diuretics.

Now that you know what are the most important roles of zinc in the body and what symptoms indicate a deficiency, consume as many foods as possible rich in this mineral and seek the advice of a specialist to find out whether or not you need a zinc-based supplement.