Everything we need to know about zinc

Everything we need to know about zinc

Everything we need to know about zinc is discussed below zink binds to heavy minerals in the body, as does selenium, another trace mineral. This neutralizes the heavy metal and prevents it from damaging your cells.

What is zinc?

 Zinc is a type of metal and a fundamental mark substance. It is “essential” because it must be obtained from the diet since the body does not produce it.

After iron, it is the second greatest abundant mark substance in the human body.

It is often taken as a natural remedy to combat common colds and symptoms of illness. When taken for at least five months, it can reduce the risk of getting sick with the common cold, plus supplementing once you’re already feeling sick can speed up the healing process.

One study found that when zinc supplements were given within 24 hours of the onset of cold symptoms, the duration of symptoms was significantly reduced compared to the control group that did not supplement with them. 

Symptoms of zinc deficiency

  • Impotence in men
  • Trouble healing wounds
  • Weight loss
  • Loss of appetite
  • Eye and skin sores
  • Hair loss
  • Reduced alertness
  • Slow growth in infants and children
  • Problems with taste and smell
  • Delayed sexual development

Zinc rich foods

MushroomsWhole grains
Pumpkin seedsLamb shank
Chicken breast Crab 
Yogurt Chickpeas
LobsterBaked beans 

What are the benefits of zinc?

  • Strengthens our immune system.
  • They reduce the risk of catching colds and help make them less intense and shorter in time.
  • It contributes to our skin, hair, and nails being healthy.
  • Promotes wound healing and tissue repair.
  • Helps our senses of taste and smell work properly.
  • Helps in the synthesis of insulin.
  • By helping cell regeneration, it is essential to overcome injuries or to slow down aging.
  • It helps our metabolic system since it intervenes in the regulation of thyroid function.
  • Improves melatonin production, so it will help us sleep better.
  • It helps fix calcium in the bones, so it is very helpful if you suffer from osteoporosis.
  • It is very important for children since it helps the development and growth of bones, but it also regulates the production of growth hormones, so it will help children grow properly.
  • It helps in the coagulation processes, so it can especially help people who have suffered cardiovascular accidents.
  • It regulates the production of dopamine and other neurotransmitters, so it will help us in our state of mind, as well as in the different cognitive functions.
  • In men, it helps sperm production as well as its quality, in addition to reducing inflammation of the prostate.
  • Helps prevent colon cancer.

Benefits of zinc for men

1. May help improve sleep

Due to its role in the cognitive system, zinc can help induce sleep and improve sleep quality. In a study of nurses working in an intensive care unit, those who took zinc supplements reported a higher quality of sleep than those who did not.

Sleep deprivation has also been linked to low testosterone levels. In a study comparing 8 and 5 hours of sleep,

The group that slept 5 hours a night reported a 10-15% reduction in testosterone levels.

Therefore, taking a zinc supplement to improve sleep may help prevent low testosterone levels from sleep deprivation.

2. May help preserve immunity

Zinc helps maintain immune system function by contributing to the production of immune cells that fight viruses and the spread of bacteria. While the results are mixed and inconclusive, recent studies have suggested that taking zinc supplements may help reduce the duration of the common cold.

3. Help maintain gut health

Zinc may contribute to intestinal health as it helps maintain the integrity of the intestinal lining. The intestinal lining is held together by “tight junctions” and zinc plays a key role in the production and regulation of these.

5 Taking zinc supplements can reduce the chance of a “leaky gut,” which is the term used to refer to damage to the intestinal lining.

4. Helps prevent testosterone deficiencies

Zinc is involved in the modulation of testosterone levels. Restricting dietary zinc over a 20-week period has been shown to have a negative effect on testosterone levels.

While evidence that zinc increases testosterone in men with healthy testosterone levels is minimal, studies suggest that zinc supplementation may help increase testosterone in older men who are marginally deficient.

What does zinc do for the body female?

It has a major impact on hormonal balance, so even a slight deficiency can increase the risk of infertility or diabetes. Since it is necessary for the production of estrogens and progesterone in women, which are compatible with reproductive health.

You can reduce your risk of experiencing menstrual problems, mood swings, early menopause, infertility, and possibly some cancers by avoiding having levels that are too high or too low.

More need for health

Helps with hormone production, growth, and repair enhances immunity, and promotes normal digestion. Including the regulation of insulin, the main hormone involved in the regulation of blood sugar and as a natural treatment for diabetes.

Zinc benefits diabetes levels because it binds to insulin, so is properly stored in the pancreas and clear when glucose enters the bloodstream.

How much zinc should we take daily?

It would be best if you took zinc with water or juice. If zinc upsets the stomach, it can be taken with food. Do not take zinc at the same time as iron or calcium supplements.

Do not give a child zinc supplements without talking to your doctor.

Daily dietary zinc intakes (according to the National Academy of Sciences) are listed below:

Babies birth – 6 months: 2 mg (AI)
Babies 7 to 12 months: 3 mg (RDA)
Children 1 to 3 years: 3 mg (RDA)
Children 4 to 8 years old: 5 mg (RDA)
Children 9 to 13 years: 8 mg (RDA)
Children 14 to 18 years: 11 mg (RDA)
Girls 14 to 18 years: 9 mg (RDA)
Men 19 years and older: 11 mg (RDA)
Women 19 years and older: 8 mg (RDA)
Pregnant women ages 14-18: 12 mg (RDA)
Pregnant women 19 years and older: 11 mg (RDA)
Lactating women ages 14 to 18: 13 mg (RDA)
Lactating women 19 years of age and older: 12 mg (RDA)
You should not take high doses for more than a few days unless your doctor tells you to. Talk to your doctor before taking more than 40 mg of zinc a day, and take breaks from supplementation.

Zinc dosage for men

The RDA for zinc for men is 11 mg and can be taken orally. Some of the best foods with zinc are beef, lobster, oysters, chicken, baked beans, and fortified breakfast cereals; but, if your diet is not rich in any of these foods, a zinc supplement could benefit you.


Research has shown that less than 40 mg a day is a safe amount to take over time, but researchers aren’t sure what happens if more is taken over a long period of time.

Additional concerns have been raised about the combination of multivitamins and additional zinc supplementation and an increased risk of death from prostate cancer. Talk to your doctor.

Taking 100 mg of zinc daily, or taking zinc supplements for 10 years or longer, has been linked to a doubling of the risk of developing prostate cancer in men.

Side effects of zinc

Common side effects of zinc include upset stomach, nausea, vomiting, and a metallic taste in the mouth. High doses can cause dizziness, headache, drowsiness, increased sweating, loss of muscle coordination, alcohol intolerance, hallucinations, and anemia.

There are reports that a single dose of zinc of up to 10-30 grams can be fatal.

Very high doses can actually weaken immune function. High doses can also lower HDL (“good”) cholesterol and increase LDL (“bad”) cholesterol.

Some people who have used certain nasal sprays to treat a cold have lost their sense of smell. Talk to your doctor before using a zinc nasal spray.

***Due to the potential for side effects and drug interactions, you should take dietary supplements only under the supervision of a trained healthcare professional.

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