Zinc – deficiency, properties and sources in the diet

Zinc is an element responsible for many reactions in the body. Our body is unable to produce it, so in order to benefit from zinc supplementation in the diet or in the form of supplements, it is necessary to meet the daily requirement for zinc. It is currently referred to as the immunity element. It is involved in regenerative, regulatory and anti-inflammatory processes.

Zinc is involved in over 300 enzymatic reactions in the body. It is therefore time to learn about its properties, main sources in the diet and the potential effects of deficiency.

1. Properties of zinc
2. Sources of zinc in the diet
3. Zinc deficiency – symptoms
4. Zinc excess – symptoms
5. Zinc dosage – supplementation
6. What to combine zinc with?

Properties of zinc

The benefits of zinc include supporting DNA regeneration and synthesis processes, hormone regulation, immune support and more. Zinc will benefit a wide range of people, from those interested in basic health prevention to professional athletes who want to continuously improve their performance and practise their discipline at the highest level. The main properties of zinc include:

• improvement of the enzymatic system
• support for protein synthesis
• regeneration of body tissues
• improvement of the immune system
• support in the wound healing process
• responsibility for the growth and development of the body
• prevention of lifestyle diseases
• regulation of the endocrine system
• improvement of mood and cognitive functions
• improvement of the condition of hair, skin and nails

It is therefore worth expanding your knowledge about each of the properties that zinc provides for our body

Improved enzyme function

Zinc is involved in the activity of over 300 enzymes involved in human metabolism. These enzymes are responsible for proper digestion, DNA synthesis and nerve tissue function. This is a very important property, which covers the activity of the vast majority of metabolic reactions.

Support for protein synthesis

The human body functions thanks to the interconnection of individual tissue systems, which combine to form a single whole. This means that protein is a key compound contributing to the overall functioning of the body. Protein performs structural and regenerative functions. In order for protein to be transferred for structural purposes, the presence of zinc is necessary, which is responsible for the action of enzymes involved in the formation of the tissue system.

Regeneration of body tissues

As already mentioned, protein plays a structural role. It can also be used for regenerative purposes. This is particularly important for people who engage in physical activity and those who are prone to certain losses in muscle mass or other parts of the musculoskeletal system.

In order to properly initiate regenerative processes, an adequate concentration of zinc is needed, which will allocate protein for building purposes and trigger a series of reactions leading to the regeneration of tissues damaged by inflammation.

Improvement of the immune system

The immune system is one of the most important systems responsible for efficiently initiating immune responses that lead to the elimination of threats to the body. The proper functioning of this system guarantees long-term health and well-being despite the presence of various stressors/environmental factors.

Zinc is an essential cofactor for the immune system, enabling the action of enzymes with antioxidant and anti-inflammatory properties. A cofactor is a compound that accelerates and improves the action of individual enzymatic reactions. In the case of the immune system, these are enzymes from the superoxide dismutase group, which effectively stimulate the body's immunity to destroy pathogens or other inflammatory conditions.

One of the most common ailments associated with a weakened immune system is the common cold. It is the most frequent cause of reduced functioning during the day and a deterioration in quality of life. It has been proven that adequate zinc levels, or zinc supplementation, reduce the duration of colds by approximately 33%.

Another beneficial property of zinc is its ability to stimulate lymphocyte proliferation, i.e. the intensification of the division and multiplication of phagocytic cells, which are responsible for the efficient removal of pathogens from the body. In addition, zinc supports the more intensive activity of NK (Natural Killer) cells, which are responsible for effectively combating various types of inflammation, including cancer cells.

It is worth remembering that the daily requirement for zinc is 8 mg for women and 11 mg for men. In the case of colds, it is definitely worth increasing your zinc intake for the duration of the inflammation in order to combat it effectively. Effective doses for infections are estimated at 70-90 mg per day.

Improved wound healing

It turns out that zinc can be an effective support for people with various types of wounds. Starting with cuts, where zinc can act as an initiator of enzymatic reactions leading to faster regeneration cell multiplication, and ending with reducing the discomfort associated with wounds such as bedsores or limb necrosis in cases of poorly treated diabetes.

Zinc supports the process of collagen synthesis, which contributes to more efficient wound closure and regeneration. This is also important for athletes, who will be discussed later. It has also been proven to reduce pain associated with diabetic foot as a result of advanced type II diabetes. The necrotic area has been reduced.

Growth and development of the body

During growth, there is a rapid increase in the demand for various nutrients involved in cell development and growth. There is also an increased demand for zinc, which is involved in enzymatic reactions related to cell division and DNA synthesis. This means that adequate zinc levels in the body have a beneficial effect on physiological growth and development in early adolescence.

Health prevention

One of the most important aspects of modern life is proper education on nutrition and healthy lifestyle choices in order to reduce the risk of lifestyle diseases. Unfortunately, modern times are not conducive to good preventive healthcare. It is therefore worth bearing in mind the importance of zinc in the context of preventing chronic inflammation.

Zinc improves the functioning of internal enzyme systems responsible for supporting the immune system. Zinc's ability to increase the titre of superoxide dismutase enzymes helps the body to cope better with inflammation and regulates all parameters related to the body's homeostasis.

In the case of common diseases such as those related to the cardiovascular system and carbohydrate metabolism, zinc is ideal as a daily support and regulator of these systems. In atherosclerosis and related inflammatory conditions, zinc reduces the levels of inflammatory markers thanks to its ability to inhibit the action of the nuclear transcription factor NF-κB, which is responsible for inducing inflammatory cascades and the expression of pro-inflammatory cytokines. In addition, it inhibits the oxidation of LDL cholesterol lipids. In other diseases, such as type II diabetes, it regulates glycated haemoglobin (HbA1C) levels and improves the insulin sensitivity of peripheral tissues. As can be seen, zinc can also be useful as a support for people with insulin resistance, a very common metabolic disorder.

Zinc provides similar support for older people who, due to their age and reduced organ function, are more prone to diseases and inflammation. Zinc is also a component that should be replenished more regularly with age. Older people tend to eat too little, which results in numerous deficiencies and the resulting symptoms.

Regulation of the endocrine system

One of the properties of zinc is its effect on the regulation of the endocrine system in both women and men. In women, zinc reduces excessive oestrogen concentrations and limits DHT (dihydrotestosterone) levels, which in excess can cause acne. Zinc also regulates insulin activity, which sensitises peripheral tissues to the effects of this hormone. This affects other organs that are subject to hormonal regulation, and thus zinc influences the well-being resulting from the concentration of individual hormones.

In men, zinc limits the action of the SHBG protein, which can bind large amounts of testosterone, making a small pool of this hormone available to men. This allows men to enjoy adequately high levels of testosterone and other related hormones, which undoubtedly affects their well-being, comfort and motivation. Zinc also influences the conversion of cholesterol and other lipids into steroid hormones, which is important for comprehensive hormonal regulation in both sexes.

Zinc and mood and cognitive functions

Zinc has been subjected to numerous analyses examining its impact on mental health. This is not without reason, as the constant pursuit of responsibilities and the desire for self-fulfilment can often contribute to a deterioration in mental health. This can even lead to symptoms of depression. Zinc, as it turns out, increases the concentration of neurotrophin (a protein secreted by the nervous system) called brain-derived neurotrophic factor, which influences the formation of new nerve connections. This also affects mood in the case of psychophysical problems and increases the ability to concentrate, remember and learn.

Condition of skin, hair and nails

Zinc is a component that has a significant impact on collagen synthesis, cell division, hormonal regulation and regeneration, and plays a structural role. Thanks to these properties, it also affects the condition of the skin and its appendages, i.e. hair and nails. With the right amount of zinc, you can enjoy fantastic elasticity, durability and shine of your hair, skin and nails.

Sources of zinc in the diet

As can be seen from the properties listed above, zinc is a very important component for maintaining good health and fitness. Its daily requirement can be easily met with a well-balanced diet rich in zinc sources.

Products rich in zinc include:

• meat and seafood
• fish
• legumes
• seeds
• nuts
• dairy products and dairy products
• eggs
• whole grains
• mushrooms
• vegetables (mainly kale, peas, asparagus, tomatoes, parsley, cabbage, lettuce)

As you can see, zinc is found in a fairly large group of foods. This makes it worthwhile to eat a healthy and varied diet in order to meet the body's daily requirements for this element. However, there may be situations where it is difficult to meet the demand for zinc. In such cases, zinc supplements, such as zinc lactate and zinc citrate, come to the rescue. They are characterised by a high degree of absorption, which guarantees quick results.

Zinc deficiency – symptoms

As already mentioned, zinc is an element found in a wide range of foods. However, there may be people who do not have time to balance their diet, or there may be other independent factors that prevent them from taking an interest in proper dietary balance. In such cases, deficiencies of this element may occur. These manifest themselves as:

• problems with the functioning of the digestive system
• weakening of the immune system
• stunted growth in children
• hormonal problems
• disorders of the nervous system
• deterioration of the condition of hair, skin and nails
• anaemia

To prevent such symptoms, zinc supplementation should be used or deficiencies should be quickly and efficiently replenished with an appropriate diet.

Zinc excess – symptoms

There is also a reverse situation to deficiencies. It is, of course, possible to overdose on zinc, just like any other compound, and even pure water and sunlight. This issue mainly concerns chronic and excessive supplementation at a given stage, which can affect our health in the form of:

• headaches
• vomiting
• nausea
• diarrhoea
• abdominal cramps
• disturbances in lipidogram markers
• loss of appetite

Zinc dosage – supplementation

Before starting zinc supplementation, it is worth learning the basics about how zinc works, what its properties are, and what the recommended daily dose of zinc in the form of a dietary supplement is.

In order to ensure the benefits of zinc supplementation, the recommended daily dose ranges from 15 to 20 mg. For some inflammatory conditions, the amount of zinc to be supplemented may vary. For example, for colds and other types of infections, zinc doses of 50-75 mg/day are used periodically. Before taking such measures, it is worth consulting a specialist.

What to combine zinc with?

In the world of supplementation and health in general, there is a group of preparations that can be combined with zinc to enhance the mutual action of these substances and exploit their full potential in regulating health. Among the supplements recommended for combination with zinc are:

• vitamin D (together with zinc, they support mutual absorption and metabolism)
• vitamin A (this combination supports the health of the skin, hair and nails, as well as the endocrine system)
• B vitamins (together they support the proper functioning of the nervous system)

In order to maximise zinc absorption, it is worth trying to supplement it with meals, which will increase the amount of the element absorbed from the intestines.

Sources

What is zinc:

• https://pubmed.ncbi.nlm.nih.gov/24506795/ 

Properties of zinc:

• https://pubmed.ncbi.nlm.nih.gov/28515951/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702361/
• https://pubmed.ncbi.nlm.nih.gov/28395131/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135093/
• https://www.ncbi.nlm.nih.gov/books/NBK493173/
• https://pubmed.ncbi.nlm.nih.gov/20446777/
• https://pubmed.ncbi.nlm.nih.gov/24621065/
• https://pubmed.ncbi.nlm.nih.gov/8936496/

Zinc – dietary sources:

• https://pubmed.ncbi.nlm.nih.gov/28684689/