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In the body of an adult, the zinc content averages from 1,5 g in women to 2,5 g in men. Zinc is present in all organs, tissues, fluids and body secretions. Most of all it is in the muscles and bones, and in men it is also in the prostate gland and sperm.
But there is no depot of zinc, and it is not produced by the body. Therefore, it is necessary to replenish it daily (preferably with food) in order to avoid a deficiency of this vital trace element.
The role and importance of zinc for the human body
- Zinc is a component of many enzymes and proteins and thus participates in vital chemical reactions for the body.
- Zinc is important for the normal functioning of the immune system.
- Zinc affects the activity of hormones and vitamins.
- Zinc plays an important role in DNA synthesis; building proteins of the body, including collagen, which is necessary for the formation of connective tissue and bones.
- Zinc is necessary for the normal functioning of the reproductive system of both men and women.
- Zinc is involved in fat, protein and carbohydrate metabolism, that is, the body needs it to break down proteins, carbohydrates and fats.
- Zinc plays an important role in cell growth and division, so it is especially necessary for pregnant women, children and adolescents.
- Zinc provides a normal sense of smell and taste sensitivity.
Zinc deficiency
Zinc deficiency in children slows growth and development. In adults, zinc deficiency can lead to sexual dysfunction, depression, memory problems, loss of taste or smell.
Slow wound healing, hair loss, diarrhea, eye and skin lesions are also signs of zinc deficiency.
Since zinc supports the growth and normal function of immune cells, even a mild to moderate deficiency can slow down the activity of lymphocytes, neutrophils, and macrophages that protect the body from viruses and bacteria.
Who is more likely to be deficient in zinc?
Vegetarians are at risk for zinc deficiency (this microelement is absorbed worse from products of plant origin than from products of animal origin); pregnant and lactating women. Health problems can also significantly worsen the absorption of zinc: diseases of the gastrointestinal tract; alcoholism; sickle cell anemia.
At risk are the elderly, whose appetite decreases with age, and those who, for some reason, are malnourished. Some medications that are taken for chronic kidney and liver disease can reduce the absorption of zinc in the intestines and accelerate its excretion in the urine.
Excessive or prolonged diarrhea can also lead to zinc deficiency, as well as severe conditions with an increased need for zinc.
Excess zinc
An overdose of zinc is dangerous. The ability of high doses (150–450 mg per day) of zinc to disrupt the absorption of copper and iron and thereby contribute to the development of anemia has been revealed.
daily requirement for zinc
In Russia, the recommended daily requirement of zinc for adults is one of the highest – 12 mg (during the 2nd and 3rd trimesters of pregnancy and lactating – 15 mg).
How to take zinc
Do not take zinc without considering the diet. This is the first thing to pay attention to.
If a person eats fully, and he has meat, dairy products, and 30 g of nuts or seeds, etc. in his daily diet, then the need for zinc is covered. Another thing is if there are symptoms of zinc deficiency with such a diet. In this case, the question is raised about a disease that does not allow the microelement to be absorbed, and it is necessary to solve the problem first of all, and not the consequences.
The second point that is taken into account when prescribing zinc is to determine if you are at risk for zinc deficiency. For example, a vegetarian’s daily requirement is already higher than the recommended 12 mg, because zinc absorption is 40 percent lower.
If you decide that you need zinc, then it is better that the dosage is no more than the daily requirement – 12 mg. Tolerable upper intake level is 25 mg per day, less for children. Excess zinc is dangerous.
It doesn’t make much difference what form zinc is in supplements. But, for example, for colds, zinc lozenges or syrups are recommended to alleviate the condition, provided that you start using them within 24 hours of the onset of symptoms.
Popular questions and answers
Why does a man need zinc?
Why does a woman need zinc?
What are the most common signs of zinc deficiency in the body?
• concentration of attention decreases, memory worsens;
• worsening sleep;
• the healing of wounds on the skin worsens;
• reduced libido; in men, spermatogenesis worsens;
• weakened immunity.
Which products contain zinc?
The bioavailability of zinc (the part that is retained and used by the body) is higher in meat, eggs and seafood – where there are practically no compounds that interfere with the absorption of zinc, and there are amino acids that improve its absorption.
Phytates, found in whole grain breads, cereals, legumes, and other foods, bind zinc and interfere with its absorption. Thus, the bioavailability of zinc from grains and plant foods is lower than from animal products. The enzymatic action of yeast reduces the level of phytate in foods. Therefore, whole grain sourdough bread contains more bioavailable zinc.
No matter how high the zinc content in the product, much less of it can get into the body due to phytate. It is, in fact, phytic acid, which is found in seeds, legumes, and whole grains. It binds zinc in the gastrointestinal tract, preventing it from being fully absorbed. You can “outsmart” him. Soaking, sprouting, or sourdough fermentation helps break down phytate and increase zinc bioavailability. Animal protein intake also increases the bioavailability of zinc. However, vegans, who are likely to ingest large amounts of phytate, should also increase their zinc intake.