The Benefits of Zinc: Why It Is So Important for Health
While zinc (Zn) is one of the most important minerals for human health, it is believed that as many as two billion people suffer from its deficiency. What are the benefits of zinc, and what supplements with this mineral are best for your health? How much of it do you need to take daily? Is it true that Zn can promote both male and female sexuality? Read on, and you will find answers to all these questions.
1. What Is It?
The benefits of zinc for the body are truly enormous. This mineral is required for:
- immune system — insufficient Zn intake can lead to weakened immunity;
- skin health — there is no stage of wound healing that is possible without Zn. People who suffer from ulcers and long-term wounds often demonstrate low levels of this mineral;
- eyesight — people with Zn deficiency have a markedly higher chance of developing of age-related macular degeneration that can lead to vision loss;
- nervous system — Zn is crucial for synaptic plasticity and ability to learn;
- proper functioning of taste and olfactory organs;
- cells of the body — this mineral is used by more than 300 enzymes that regulate all kinds of processes in the organism;
On average, the human body contains up to 4 grams of this mineral. The highest concentrations of Zn can be found in the muscle tissue, bones, brain, liver, kidneys, eye — and prostate.
2. Zinc and the Reproductive System
The fact that the prostate and male semen are very rich in Zn leads to a wide-spread belief that one of the benefits of zinc for a sexually active man is increased potency. Unfortunately, there is no scientific evidence for this claim: the biological role of Zn in men is to improve the quality of their sperm, not make them capable of a higher number of sexual intercourses.
On the other hand, men who want to give their fertility a boost can use supplements that contain Zn and various other vitamins and minerals, like this one:
- 180 softgels — enough for 3 months of use
- Contains Zn, selenium, B vitamins, and vitamin E
- Additionally contains saw palmetto extract and plant sterols that can help prostate health
Similarly, while Zn is important for the female reproductive system, the benefits of zinc for a sexually active woman do not include any aphrodisiac properties. Still, Zn (together with calcium, magnesium, and vitamin D3) can help women with PCOS (polycystic ovary syndrome) avoid the development of such conditions as obesity, diabetes, and insulin resistance.
Here is one of the most popular supplements with Zn for female reproductive health on iHerb:
Calcium, Magnesium, Zinc + D3 by 21st Century
- 90 tablets — enough for 1 month of use
- Each tablet contains 5 mg of Zn as well as calcium (333 mg), magnesium (133 mg), and vitamin D3 (133 IU)
- Well-known affordable brand
3. The Benefits of Taking Zinc Daily
This mineral is not stored in the body in any way: as there is no deposit of Zn, you need to take it (from food sources or supplements) every day to prevent the development of deficiency.
For healthy men aged 19 and older, the recommended daily intake is 11 mg of Zn. For women, this figure is 8 mg daily.
You can find this mineral in such plant foods as blackcurrant, seeds (pumpkin, sunflower, sesame), beans, and nuts (such as almonds). The list of animal foods includes fish, meat, eggs, and dairy.
Zn dietary supplements offer such important benefits as affordability and ease of use. You can choose between numerous supplement forms; the most popular of them are:
- 11 mg of Zn per gummy; 120 gummies
- Benefits of zinc gummies include pleasant taste and natural mixed berry flavor
- 7 mg per lozenge; 18 lozenges
- An ideal Zn supplement for healthy women: you get exactly the right quantity of this mineral
- Benefits of zinc elderberry lozenges: they dissolve in the mouth and have an extremely pleasant taste
Zinc Picolinate by Thorne Research
- 60 capsules, 15 mg each
- What are the benefits of zinc picolinate? It is one of the more easily absorbed types of Zn supplements
- Reputable brand
If you seek to boost your immunity, you will greatly benefit from this complex Zn supplement:
Immune 4 Multivitamin Formula by California Gold Nutrition
- 60 capsules
- Each capsule includes highly bioavailable zinc picolinate (10 mg), as well as vitamin D3 (1000 IU), selenium (50 mcg), and vitamin C (500 mg), all of which work to strengthen your immune system
- Reputable brand
4. The Symptoms of Zinc Deficiency
Not only is the deficiency of Zn an extremely widespread condition in developing countries, but it is also very common among the elderly and infants in developed countries as well. What’s more, this deficiency can develop in:
- vegetarians who don’t eat enough nuts and beans
- people with such conditions as sickle cell disease, chronic liver disease, chronic renal disease, Crohn’s disease, ulcerative colitis, and diabetes
- people who abuse alcohol
- women who are pregnant or lactating.
The symptoms of Zn deficiency include:
In infants and children:
- frequent diarrhea
- frequent infections
- delayed growth
In adults:
- changes in taste and smell
- loss of appetite
- infertility
- slow wound healing
- changes in cognition
5. Why Take Higher Doses of Zn?
There are conditions that can be effectively treated by temporarily using high doses of this mineral:
- Supplements with Zn (in a dose above 75 mg per day) were shown to reduce the duration of the common cold
- Acute diarrhea in children: this inexpensive mineral is widely used as an effective treatment in the developing countries
- People who took 80 mg of Zn daily (in combination with vitamins A, C, and E) have a markedly lower risk of development of macular degeneration
- Supplements with Zn in varying doses were demonstrated to improve the symptoms of type 2 diabetes
- As Zn deficiency can provoke a loss of appetite, this mineral can be used in the treatment of anorexia and to stimulate weight gain
- This mineral can be of help to people with major depressive disorder.
6. Toxicity
While you might be tempted to use Zn to alleviate the symptoms of your condition, it is recommended that you first discuss this idea with an experienced health professional. While the above-mentioned recommended daily doses are safe to use, doses that exceed 100 mg a day can have such chronic toxic effects as:
- Copper and iron deficiency (as both these metals and Zn are transported within the body using the same biological mechanisms)
- Urinary tract conditions
- Adverse effects on the ratio of “good” and “bad” cholesterol
Symptoms of acute Zn poisoning (that usually appear when very high quantities of the mineral are taken in one or several doses) include:
- Stomach pains
- Vomiting
- Nausea
- Fatigue and lethargy
- Diarrhea
7. High-Dose Zn Supplement to Use
If your doctor approves of your using a higher-dose Zn supplement, here is one of the most popular supplements with this mineral on iHerb:
- 50 mg of chelated zinc per tablet (in the form of Zn gluconate)
- What are the benefits of chelated zinc? It offers very high bioavailability, so a higher percentage of mineral is absorbed by the body
- 250 tablets (equals 8 months of use)
- Well-known dependable brand
Hopefully, now you know the benefits of zinc for the body. Be sure not to exceed the recommended daily dosage, and this mineral will help you boost your immunity and improve overall health. Take care and see you next time!