How does zinc affect well-being?

Most zinc is found in muscles

More than half of the body’s zinc is located in muscle tissue. About 30% is in bone, and the remaining 10% is distributed between the skin, hair, pancreas, liver, and blood plasma. Unlike magnesium or calcium, zinc is not stored in tissues in the same way. Instead, its concentration is highest in areas where it is most needed. Zinc is transported throughout the body by binding to proteins circulating in the blood.

(Zinc Adequacy Is Essential for the Maintenance of Optimal Oral Health. Nutrients. 2020 Mar 30;12(4):949.)

Zinc can also be obtained from plant-based foods when chosen wisely

Zinc deficiency may result from too little dietary intake, poor absorption, or increased excretion from the body. In developing countries, it is estimated that up to a quarter of the population suffers from zinc deficiency due to nutrition, but in Western countries the problem is fortunately much rarer. Nevertheless, it is worth ensuring sufficient zinc intake, which also promotes, for example, dental and skin health.

Animal products such as meat, organ meats, poultry, and shellfish are the main sources of zinc and provide most people with an adequate intake. The daily recommended amount is about 10 mg. Whole-grain products such as bread are also good sources of zinc. Special attention should be paid to zinc intake if animal products are excluded from the diet.

There are still good alternatives for vegetarians. Soy products, mushrooms, legumes, nuts, seeds, wheat germ, and bran can all ensure sufficient intake. For example, soy granules contain 5.1 mg, cashew nuts 5.6 mg, and pumpkin seeds as much as 8.4 mg of zinc per 100 g. For comparison, liver, which is considered an excellent zinc source, contains 5.7 mg. Plant-based foods can therefore provide this essential trace element when the right ingredients are chosen.

(Fineli)

(Zinc Adequacy Is Essential for the Maintenance of Optimal Oral Health. Nutrients. 2020 Mar 30;12(4):949.)

Gene mutations are the second most common cause of zinc deficiency

After dietary factors, the most significant causes of zinc deficiency are found in genetics. In some individuals, the gene SLC39A4, which produces a protein responsible for zinc absorption, is mutated. This mutation leads to a condition called acrodermatitis enteropathica, which causes skin problems, diarrhea, hair loss, and developmental disorders. The gene mutation is inherited recessively, meaning zinc deficiency occurs only if the mutated gene is inherited from both parents. Another gene mutation that can cause zinc deficiency may occur in the gene SLC30A2. This is seen only in women during breastfeeding. Because of the mutation, zinc does not transfer from the mother’s blood into breast milk, resulting in zinc deficiency in the nursing infant.

(Acrodermatitis enteropathica [Orphanet]. Duodecim. 2019)

(Zinc Adequacy Is Essential for the Maintenance of Optimal Oral Health. Nutrients. 2020 Mar 30;12(4):949.)

The risks of dieting are linked to muscle breakdown

As mentioned earlier, zinc deficiency can also result from accelerated excretion. Zinc is lost through urine and sweat. Weight loss increases the risk of deficiency, not only due to a more restricted diet but also because fasting affects the rate of zinc excretion. Muscle breakdown caused by dieting leads to rapid depletion of zinc reserves. A useful tool here is the Eat genetic test, which helps identify the most suitable nutrients for supporting weight loss based on one’s genome, making it possible to minimize muscle loss. Often, the best results for weight management are achieved by combining diet with exercise. However, physical activity and sweating in hot weather further reduce zinc levels in the body.

(Zinc Adequacy Is Essential for the Maintenance of Optimal Oral Health. Nutrients. 2020 Mar 30;12(4):949.)

5 health benefits supported by zinc

1. Immunity. Zinc can help prevent recurring colds.
2. Oral health. It prevents plaque and tartar buildup and supports gum health. Did you know zinc is added to mouthwashes and toothpastes?
3. Absorption of vitamins A and E and folate. These vitamins play key roles in skin health, slowing age-related changes, vision, boosting immune defenses, DNA formation, and fetal development.
4. Sleep quality. Recent studies suggest that zinc intake increases both the amount and quality of sleep.
5. Fertility. Fertile men have been observed to have higher zinc levels than men with reduced fertility. Zinc has antibacterial properties, and sperm perform better in environments free of bacteria. In women, zinc supports the development of eggs into a fertilizable state.

(Vitamins. Duodecim. 2021)

(How to boost your immune system. Harvard Health Publishing. 2021)

(Dietary Zinc Acts as a Sleep Modulator. Int J Mol Sci. 2017 Nov 5;18(11):2334)

(Role of zinc in female reproduction. Biol Reprod. 2021 May 7;104(5):976-994)

(The Role of Zinc in Male Fertility. Int J Mol Sci. 2020 Oct 21;21(20):7796)