Nutrient Spotlight: Zinc

I’m so excited to kick off our monthly nutrient spotlight starting with ZINC! This under-appreciated powerhouse nutrient deserves to be highlighted all by itself. Zinc often gets lumped in with other nutrients but it is super important to recognize all that it does for our body.

First, the down and dirty: all the cool things zinc does!

Zinc is a structural component of approximately 3,000 proteins, including the catalytic enzymes deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) polymerase, involved in DNA replication and transcription, respectively. Therefore, zinc is vital for normal growth and cell replication. Not just for you but for your children as well as fetal development.

Zinc is also very important for pancreatic function and blood glucose regulation. In fact, insulin requires zinc to be stored properly.

It is also important in the healing process and in maintaining skin integrity. The micronutrient protects the body from lead and cadmium toxicity and represents a good defense against the common cold. Zinc is one of the most important minerals for the immune system because it assists antibodies, white blood cells, and the thymus gland. Deficiencies in zinc make children particularly susceptible to diarrhea, malaria, and pneumonia.

Sixty percent of zinc in your body is stored in the muscles, and the remainder is stored in the bones and skin. The prostate gland, pancreatic cells, and sperm cells contain very high levels of zinc. Similarly, red and white blood cells, the eye retina, the liver, and the kidneys contain high levels of the mineral.

Zinc deficiency…what does that look like?

Zinc deficiency affects 31% of our world population, although relatively rare in the US due to the fortification of processed foods (insert snarky attitude here—eat real food people!). Zinc deficiency is such a serious global problem that it’s responsible for 176,000 diarrhea deaths, 406,000 pneumonia deaths, and 207,000 malaria deaths — primarily in Africa, the Eastern Mediterranean, and South-East Asia. In fact, zinc deficiency has been estimated to cause more than 450,000 deaths annually in children under five years of age, comprising 4.4% of global childhood deaths.

While many of us eat enough of this nutrient because of the high consumption of processed foods, there are several conditions that put you at higher risk of deficiency:

• Alcoholism: Linked to poor zinc absorption, a history of long-term, excessive alcohol use puts people at a considerable risk of developing zinc deficiency.

• Diabetes: Most doctors agree that diabetics should use zinc products cautiously because large doses can dangerously lower blood sugar.

• Hemodialysis: Hemodialysis patients are also at risk for zinc deficiency and might require zinc supplements.

• Nutrient absorption syndromes: Malabsorption syndromes put people at a greater risk of zinc deficiency. This includes untreated or undiagnosed celiac disease.

• Rheumatoid arthritis: RA patients absorb less zinc and may require supplementation.

According to the Linus Pauling Institute report, these groups are also at risk of zinc deficiency:

• Premature and low-birth-weight infants

• Older breastfed infants and toddlers with inadequate intake of zinc-rich complementary foods

• Children and adolescents

• Pregnant and lactating (breastfeeding) women, especially adolescents

• Patients receiving total parenteral nutrition (intravenous feedings)

• Malnourished individuals, including those with protein-energy malnutrition and anorexia nervosa

• Individuals with severe or persistent diarrhea

• Individuals with malabsorption syndromes, including celiac disease and short bowel syndrome

• Individuals with inflammatory bowel disease, including Crohn's disease and ulcerative colitis

• Alcoholics and those with alcoholic liver disease who have increased urinary zinc excretion and low liver zinc levels

• Individuals with chronic renal disease

• Individuals with sickle cell anemia

• Individuals who use medications that decrease intestinal zinc absorption, increase zinc excretion or impair zinc utilization (see Drug interactions)

• Older adults (65 years and older)

• Vegetarians: The requirement for dietary zinc may be as much as 50% greater for vegetarians whose major food staples are grains and legumes because high levels of phytate in these foods reduce zinc absorption

In children, zinc is crucial for growth and cognitive development. In developing countries, children with zinc deficiencies experience severe growth retardation and developmental disabilities. The manifestations of zinc deficiency also include abnormal neurosensory changes, cell-mediated immune dysfunctions, delayed wound healing, lack of smell (anosmia), male hypogonadism in adolescents, mental lethargy, poor appetite, and rough skin.
There is also much-evolving research regarding zinc and its role in Diabetes Mellitus, Alzheimer’s, depression, and neonatal sepsis.

Could you be deficient?

Well, I was. Significantly.

If you suspect you are too, I suggest getting bloodwork done to really test your levels instead of guessing. You will want to work with a nutritionist or naturopath to figure out supplementation because taking straight zinc can be problematic. Zinc and copper (you, you have copper in your body!) work together and need each other in balance. If you start going crazy with zinc supplementation and don’t watch the ratio to copper, you could end up in trouble. This is a supplement you definitely want support with.

Signs of deficiency include cognitive impairment, immune system impairment (you catch EVERYTHING), frequent diarrhea, allergies (food and environmental), impaired histamine release (zinc deficiency allows for more elevated histamine levels), leaky gut, skin rashes and acne, and thinning hair.

Healthy ways to get zinc…

This is a LONG list, but I felt the need to include it. Notice how zinc is present in several animal products. If you are a vegetarian or vegan, supplementation may be necessary.

• Oysters (raw): 6 oysters, 15.6 milligrams

• Crabmeat (canned): 1 can, 5.0 milligrams

• Beef (cooked, lean and fat): 100 grams, 4.4 milligrams

• Lamb (cooked, lean and fat): 100 grams, 4.4 milligrams

• Lobster (cooked): 1 cup, 4.2 milligrams

• Salmon (canned): 1 can, 4.2 milligrams

• Veal (cooked, lean and fat): 100 grams, 4 milligrams

• Lamb kidney (simmered): 100 grams, 3.8 milligrams

• Cashews (salted): ½ cup, 3.8 milligrams

• Bran flakes: ¾ cup, 3.8 milligrams

• All Bran: ½ cup, 3.7 milligrams

• Sunflower seeds: ½ cup, 3.6 milligrams

• Oats: ½ cup, 3.1 milligrams

• Mixed nuts: ¼ cup, 2.6 milligrams

• Sausages (grilled): 100 grams, 2.5 milligrams

• Lentils (boiled): 1 cup, 2.5 milligrams

• Chickpeas (cooked): 1 cup, 2.5 milligrams

• Peanuts (salted): ½ cup, 2.4 milligrams

• Pork (cooked, lean and fat): 100 grams, 2.4 milligrams

• Plain hamburger: 1 serving, 2 milligrams

• Scallops (heated): 6 pieces, 1.8 milligrams

• Brown rice (boiled): 1 cup, 1.3 milligrams

• Tuna (canned): 1 can, 1.3 milligrams

• Barley (pearl, boiled): 1 cup, 1.3 milligrams

• Bulgur wheat (boiled): 1 cup, 1 milligrams

• Milk (whole): 1 cup, 1 milligrams

• Fruit yogurt: 1 tub, 1 milligrams

• Cod (cooked): 1 fillet, 1 milligrams

• Peanut butter: 2 tablespoons, 0.9 milligrams

As always, please seek out appropriate support with a nutritionist or functional medical practitioner to help you.

Here’s to your health!