Are you getting enough zinc?
A supply of minerals is essential for all living creatures, whether plants, animals, or humans. Minerals are essential elements found in the soil through the erosion of mineral salts. We consume minerals by eating plants that grow in the soil and animal-derived foods from animals that consume plants. Minerals are used by the human body for many biochemical activities, including the functioning of the nervous, musculoskeletal, and cardiovascular systems. Some minerals, such as calcium, are macrominerals required in large quantities. Others, known as trace minerals, are needed in small quantities. One of these trace minerals necessary for daily health is the mineral whose name begins with the letter at the end of the alphabet: zinc.
Zinc, like other minerals, is needed for a variety of vital functions. It plays a role in immune function and healing. It is a powerful antioxidant important for eye health. Zinc also plays a role in energy production, protein metabolism, enzyme activity, as well as growth and development. Although we do not need large quantities of zinc, many of us still do not get enough.
Zinc Deficiency
While zinc deficiency is much more common in people living in developing countries, it is not uncommon for those living in Canada to have innocuous zinc deficiencies that can have negative effects on their health. Health Canada estimates that 10% to 35% of Canadians have a diet deficient in zinc.1 This percentage increases to 40% in men over 70 years old.2 Many people theorize that our soils are increasingly poor in minerals, including zinc, due to modern agricultural methods.3
A lack of zinc can impair immunity and wound healing. It can also lead to increased infections, unwanted weight loss, hair loss, diarrhea, poor intellectual performance, as well as skin problems and male infertility.4
Several groups are more susceptible to innocuous zinc deficiencies: those suffering from diarrhea, vegans and vegetarians, alcoholics, pregnant and breastfeeding women, and anyone experiencing malabsorption issues, which often affect seniors.5
Consuming zinc-rich foods is key to maintaining an adequate level of this nutrient. Plant- and animal-derived foods containing a good supply of zinc exist: pumpkin seeds, cashews, mushrooms, egg yolks, and grass-fed chicken, lamb, and beef. People who do not consume zinc-containing foods or who are unable to absorb enough can turn to zinc supplements.
Zinc Supplements: Choices and Benefits
Zinc supplements are available in various potencies and can come from different sources. Zinc citrate, zinc bound to citric acid, is considered a readily absorbed form of zinc. In a study demonstrating zinc absorption by isotope tracing, zinc citrate showed increased absorption compared to zinc gluconate and zinc oxide forms.6 Typically, in Canada, zinc supplement doses range from 10 to 50 mg, with the appropriate amount depending on the person's level of deficiency. Zinc supplements are recognized to offer the following benefits:7
- They help maintain immune function.
- They contribute to the formation of connective tissues.
- They help maintain healthy skin.
- They help the body metabolize carbohydrates.
- They help the body metabolize proteins.
- They help the body metabolize fats.
Copper and Zinc: A Perfect Balance
Preventing zinc deficiencies is important, but supplementation must be done with caution. Taking zinc as a single supplemental ingredient can have unintended consequences. While taking high-dose zinc supplements helps increase zinc levels over long periods, it can also lead to a deficiency of another mineral, copper. This deficiency is caused by the competition between these two minerals in the digestive tract. In fact, Health Canada recommends that an adult consuming more than 30 mg of zinc per day ensure they consume at least 2 mg of copper.8 Copper, like zinc, is necessary for human immune health.
A Balanced Solution: Zinc Citrate and Copper
Health First® Zinc Citrate + Copper is a good choice for people with a zinc deficiency. This formula has been designed to promote high absorption and mineral balance. It contains zinc from a citrate source to facilitate the absorption of a high dose of 50 mg. According to Health Canada's recommendations, the formula contains 2 mg of copper to maintain an appropriate level of copper in the body.