Zinc is an essential trace element needed in small amounts every day in order to maintain health. Its benefits include its ability to act as an anti-inflammatory agent, therefore may have significant therapeutic benefits for several common, chronic diseases like fighting cancer or reversing heart disease. Zinc is present within all bodily tissue and needed for healthy cell division. Acting like an antioxidant within the body, it can help fight free-radical damage and slow the aging process. Zinc has a big impact on hormonal balance; therefore, even a small zinc deficiency can result in an increased risk for infertility or diabetes.

Symptoms Linked to Zinc Deficiency:

  • Poor concentration and memory
  • Acne/adult acne
  • Aggression issues
  • Psychiatric disorders (i.e.: dementia, psychotic disorders, bipolar) in the elderly (65 & older)
  • Eczema, psoriasis
  • Loss of appetite
  • Loss of taste/impaired sense of taste
  • Body odor
  • Brittle nails, white spots on nails
  • Chronic fatigue syndrome
  • Weight gain or loss
  • Hair loss
  • Infertility
  • Low immunity
  • Digestive problems, including diarrhea
  • Hormonal problems, including worsened PMS or menopause symptoms
  • Changes in appetite, including food cravings for salty or sweet foods
  • Changes in ability to taste and smell
  • Slow ability to heal wounds, skin infections or irritation
  • Nerve dysfunction

Zinc Deficiency Contributors or Those at Most Risk:

  • Alcoholics
  • Elderly
  • Vegans/Vegetarians: These diets tend to be high in copper and low in zinc
  • Older Infants who are exclusively breastfed
  • Oral contraceptives
  • People with Sickle Cell Disease
  • People with chronic digestive disorders (i.e.: low HCL, Acid reflux, GERD, IBD, IBS)
  • People consuming high doses of iron supplements
  • People taking diuretics
  • Pregnant and lactating women
  • Smokers
  • Those who sweat a lot/athletes
  • Those who have too much copper in their diet

Health Problems Associated to Zinc Deficiency: 

  • ADHD – Cofactor for dopamine synthesis which affects mood & concentration in ADHD. Low zinc depresses both melatonin & serotonin production which affect information processing & behavior in ADHD.
  • Anxiety – Reduces anxiety in clinical trials, possibly due to its interaction with NMDA (N-methyl-D-aspartate) receptors in the brain which regulate mood.
  • Autism – Eliminates toxic mercury from brain tissue. Zinc/copper ratio is particularly low in autistic kids. Low zinc impairs the protein (called metallothionein) that removes heavy metals from the body.
  • Asthma – Regulates immune system including allergic response. Deficiency can exacerbate asthma symptoms.
  • Depression – Improves efficacy of antidepressant drugs. Particularly useful for treatment resistant patients. Regulates neurotransmitters.
  • Diabetes – Needed in the synthesis, storage & secretion of insulin. Protects pancreatic B-cells from damage. Affects the expression of genes linked to diabetes.
  • Dyslipidemia – Suboptimal zinc raises dangerous lipoproteins that promote vascular inflammation and arterial plaque formation. Cellular zinc controls the gene that makes heart-protective HDL (high density lipoprotein).
  • Estrogen – Estrogen lowers risk of zinc deficiency. Zinc dependent proteins metabolize estrogen.
  • Fatigue – Zinc deficiency lowers immunity and may cause muscle fatigue. Involved in several reactions for energy metabolism.
  • Female Fertility – Several enzymes needed to protect a woman’s reproductive organs (such as superoxide dismutase) are dependent on the trace elements zinc, copper and magnesium.
  • Fibromyalgia – Blood levels of zinc are associated with a number of tender points in fibromyalgic patients.
  • Gastrointestinal Health – Decreases intestinal permeability. Maintains integrity of intestinal wall, especially when inflammatory chemicals (TNFa) compromise epithelial lining. Works with Vitamin A in regenerating cells that line the gut.
  • Hypothyroidism – Increases thyroid hormone T3 in deficient subjects.
  • Hypertension – Regulates angiotensin and endothelin, two enzymes that directly affect blood pressure. Deficiency causes blood vessels to constrict.
  • Inflammation – Inflammation raises demand for zinc. Pro-inflammatory chemicals (cytokines) dose dependently decrease in response to zinc repletion.
  • Insomnia – Zinc and Copper both interact with NMDA (N-methyl-D-aspartate) receptors in the brain that regulate sleep. A higher Zn/Cu ratio is linked to longer sleep duration.
  • Methylation – Deficiency can lower the ability to use methyl groups from methyl donors such as SAMe, thus causing global hypo-methylation of DNA.
  • Pain – Minerals are a cofactor for the potent antioxidant superoxide dismutase which fights free radicals, a known source of pain. Research suggests both Calcium and Zinc play a role in the transmission of pain signals through nerves.
  • Sleep Apnea – The trace minerals Zinc, Magnesium, Manganese, Selenium, and Copper are critical cofactors for the major antioxidant enzymes which are important in repairing cellular damage caused by hypoxia (lack of oxygen) in sleep apnea.
  • Sports Nutrition – Interacts with hormones to improve body composition and strength. Deficiency impairs peak oxygen uptake during exercise. Low Zinc common in distance runners & gymnasts. Supplementation should be accompanied by Copper.
  • Telomeres – Important cofactor for DNA repair enzymes. Key role in regulating inflammation.
  • Testosterone – Deficiency lowers testosterone levels. Inhibits prolactin secretion (testosterone inhibiting hormone. Supplementation increases testosterone depending on baseline levels.
  • Weight Management – Deficiency of zinc reduces leptin, a beneficial hormone that regulates appetite, which is reversed by zinc repletion.

How to Acquire Zinc:

  • Grass-fed Beef (lean, cooked) – per 100 grams 12.3mg
  • Veal Liver (cooked) – per 100 grams 11.9
  • Pumpkin & Squash Seeds – per 100 grams 10.3mg
  • Sesame Seeds –  per 100 grams 10.2mg
  • Venison (cooked) – per 100 grams 8.6mg
  • Lamb (lean, cooked) – per 100 grams 8.7mg
  • Veal – per 100 grams 7.4mg
  • Cocoa & Dark Chocolate (Cocoa Powder) – per 100 grams 6.8mg
  • Cashews (Roasted) – per 100 grams 5.6mg
  • Pork Shoulder (lean, cooked) – per 100 grams 5.0mg

Clinical Updates on Zinc