Description
"Zinc" is an essential mineral naturally present in meats, nuts, seeds, legumes, and whole grains. Supporting hundreds of enzymatic reactions, it is vital for immune defense, wound healing, and protein metabolism. Zinc also influences sensory perception, reproductive health, and metabolic efficiency, maintaining essential physiological functions. In addition to these functions, its antioxidant properties help protect cells from oxidative damage and aid tissue stability. A steady dietary intake ensures sufficient levels to sustain these biological processes and overall balance.
Functions in the Body
Category
Deficiency Symptoms
Zinc deficiency can lead to loss of appetite, slowed growth and development, sluggishness, irritability, impaired taste and smell, rashes, reduced sperm production, a weakened immune system, slower wound healing, and birth defects in pregnant women.
Synergists & Antagonists
Zinc synergizes with vitamins A, B6, D, E, selenium, chromium, potassium, magnesium, manganese, phosphorus, and glutathione to support immune defense, growth, and tissue repair. However, its absorption may be hindered by vitamin B1, PABA, B12, calcium, copper, iron, phosphorus, phytates in grains/legumes, and heavy metals (aluminum & mercury).
Zinc
Warnings
Zinc can interact with medications such as antibiotics, HIV/AIDS medications, cisplatin, penicillamine, and retinol. Long-term supplementation without balancing with copper can lead to copper deficiency.
Food Sources
Zinc can be found in nutritional yeast, red meat, poultry, oysters, beans, and nuts.
Time Frame
It is recommended to take zinc in the morning on an empty stomach for better absorption.
Depleted By
Zinc levels can be depleted by alcohol, antacids, hypothyroidism medications, corticosteroids, anticonvulsants, bisphosphonates, nicotine, hormone replacements, hyperuricemia medications, fluoride, diuretics, statins, anti-cancer medications, caffeine, blood thinners, blood pressure medications, antivirals, antibiotics, analgesics, anti-inflammatories, NSAIDs, and opioids. Additionally, phytates in certain plant-based foods can impair zinc absorption.