Zinc for Pinnacle Health

Zinc

Known to be essential for bread mold 100 years ago, essential for rats 50 years ago and only the past few decades discovered to be essential for humans.

There is approximately 1.4 to 2.3 grams of zinc in the average human adult body. The majority is stored in the liver, pancreas, kidney, bones, skeletal muscles, eyes, prostate gland, semen, skin, hair, fingernails and toenails.

High amounts of copper, iron and phytates in the diet will limit the amount of zinc we absorb in the intestine therefore putting us on a path to zinc deficiency. During exercise we tend to sweat which can further deplete our zinc stores (including magnesium and other important minerals). It is for this reason I recommend an active athlete to include quality protein sources in the diet such as lean meats which are the highest sources of zinc (additional supplementation may be necessary).

Zinc's importance is recognized through the activity of over 300 enzymes, it is involved in most major metabolic pathways. The immune system depends on zinc in almost every aspect. Zinc has an inverse relationship with copper in the body, they are synergistic with one another in terms of immune response and connective tissue, while they are antagonistic in the small intestine where they will compete for absorption. This means that as zinc goes down, copper goes up and vice versa. Adequate copper levels are essential for the growth of new blood vessels, wound healing, recovering from heart attacks and strokes. When levels are only slightly above normal physiological amounts, copper can be toxic. Any mild abnormality or impairment of liver function can lead to copper excess.

However it is less commonly talked about that zinc works closely with calcium and magnesium. All three provide a sedative effect in the body because they inhibit excessive sympathetic nervous system activity, brain activity, and help calm neurotransmitters.

Zinc's competitive nature isn't exclusive to copper, it is known to compete with other essential minerals such as; manganese, chromium and iron etc. This means that the same transporters that absorb zinc through the intestines are used by the body to absorb the other trace minerals. This is how taking too much of one mineral could cause an imbalance of another or several others.

Even though they can compete with each other, they all work together to perform certain functions in the body such as energy production in the Krebs cycle and specifically the electron transport system.

Symptoms of deficiency can occur in the form of stretch marks on the skin, varicose veins, and many cases of acne, dermatitis, eczema, psoriasis, boils, vitiligo, skin infections and others. Check for white spots under the fingernails as these can also indicate a zinc deficiency (although not exclusive only to zinc).

When the copper/zinc ratio is in favor of copper, acne may develop and may indicate a need for additional supplementation.

Conditions including prostatitis, enlarged prostate, prostate cancer and other metabolic conditions related to male infertility are definite signs of a zinc imbalance in the body. This also includes erectile dysfunction and some male hormone imbalances such as low testosterone and perhaps other hormone-related conditions in men. Visionary problems as the eyes require large amounts of zinc to function. The retina of the eye is one of the richest tissues in zinc in the human body and one of the tissues most dependent on zinc, along with the male prostate gland and the intestines.

As I've mentioned earlier zinc has a calming effect on neurotransmitters, problems we encounter in today's society such as hyperactivity, irritability, nervousness, moods swings and anxiety can be related to zinc.

As zinc is required for mental development of the neocortex which is involved with; sensory perception. Generation of motor commands, spatial reasoning, conscious thought and language, having sufficient zinc in the cells can greatly increases these senses.

Required for all digestive enzyme production, rebuilding of the fast-growing intestinal tissue, production of bile, liver and pancreatic secretions. Ulcers, irritable bowel syndrome, yeast infections, colitis, and many other digestive problems often have to do with a low zinc status. A normal copper to zinc ratio is required to give flexibility to the arteries and veins. Imbalances could cause; hardening of the arteries, high blood pressure, aneurysms, strokes, heart attacks and other cardiovascular problems.

Be aware however no matter how beneficial one nutrient can be if taken excessively it can throw the body out of homeostasis and cause a further array of problems. Signs of chronic zinc excess include;

prostatitis, visionary problems, skin problems, digestive upset, and blood sugar problems (notice that signs of toxicity look a lot of like signs of deficiency).

The most abundant sources of zinc are found in red meats, poultry, seafood and free range eggs. It is slightly scarcer in vegetarian sources; and even more difficult to digest due to enzyme inhibitors. It is critical to monitor your zinc status if you are on a long-term vegan diet and if necessary include additional zinc supplementation

Among the highest vegetarian sources of zinc are pumpkin seeds and seaweeds.

If you are looking at adding a zinc supplement be sure to speak to a trained physician who understands the role of zinc in the body. A general recommended dose to prevent deficiency and not cause an imbalance of copper would be 5-10mg per day of a highly absorbable form such as zinc chelate, zinc glycine, or colloidal zinc (stay away from inorganic sources such as zinc oxide).

As you can see from this brief article that zinc is an absolutely critical mineral for healthy bodily functions, as mentioned at the start it is involved in over 300 different enzymatic reactions and therefore affects almost every area of our bodies. In terms of exercise I think this is one mineral that should almost always be supplemented.