What is Zinc?

Zinc is a mineral that is essential for our overall health and well-being. It is involved in numerous important processes in the body

What is Zinc found in?

Food sources of zinc include oysters and other shellfish, red meat, chicken, pumpkin seeds, sesame seeds, hemp seeds, eggs, and cheese. However, it's important to note that legumes are also a source of zinc, but the presence of phytates in legumes can inhibit the absorption of zinc.

What are the benefits of Zinc?

Zinc is one of the most important trace minerals in humans[1]. It is crucial for all elements of health, but particularly for the nervous, reproductive, skin and immune systems.

Antioxidant status

Zinc helps protect our cells from damage caused by harmful substances called free radicals. It does this by supporting antioxidant enzymes and helping other antioxidants work effectively.

Immune system boost

In addition to its antioxidant status, it also influences the immune system by being a crucial part of the repair process (such as wound healing) and it stabilises the cell structure and membranes[3]. In the immune system, it has direct effects on the production, maturation and function of leukocytes (parts of the immune system involved in infection) and influences the function of immunostimulants[2].
Additionally, it regulates the innate and adaptive immune responses and interestingly a deficiency of zinc has been seen to increase inflammation in the body[4].

Cellular repair, skin and gut function

In regard to its role in cellular repair, zinc helps to reduce ‘leaky gut’[5], a term used to describe intestinal permeability, by supporting the mucosal integrity. In simpler terms, leaky gut is when the connections between cells (called tight junctions) in our digestive tract loosen, they can let larger particles into the bloodstream. This then leads to a range of health issues and symptoms such as allergy responses. Zinc is also involved in the digestion process of breaking down carbohydrates, proteins and fats from food, and in turn converting them to the energy we need to function well.

Zinc is commonly used in both skin supplement formulas as well as topical products due to its tissue healing properties. Interestingly, skin is the third most zinc abundant tissue in the body[7] and it has been shown to increase the rates of the natural processes of skin healing[8].

Fertility

In male reproductive health, zinc promotes sperm quality, balances hormones such as testosterone and also reduces free radical damage which may affect sperm health[6].

Safety

Long-term zinc supplementation in high doses can interfere with the absorption of other minerals like copper and iron. Additionally, if you take too much zinc for a long time, you could have problems such as lower immunity, low levels of high-density lipoprotein (HDL) (good) cholesterol, and low copper levels.

Interactions

Taking zinc with meals can enhance its absorption and minimise the potential for interactions. It is important to discuss supplementation with a healthcare professional, especially if you are taking a high dose alongside any medications or have specific health conditions.