In the world of nutrition, few minerals are as versatile and essential as zinc. Zinc plays a pivotal role in maintaining our overall health and well-being. This unassuming micronutrient is involved in several vital bodily functions, and the benefits of zinc extend far beyond merely keeping colds at bay.
Zinc deficiency is a worldwide health issue due to poor diet, soil depletion, food processing, aging, and stress. If you are an American, you probably need more zinc than you are getting daily. Statistics indicate average intake ranges from 47% to 57% of Recommended Daily Allowance (RDA) — not enough to prevent outright deficiency. The factors contributing to lack of zinc in the body include issues of inadequate intake, absorption, excess demand, and excess loss.
Inadequate intake can be due to malnutrition or limited ingestion of zinc-containing foods such as meat and fish, especially in strict vegetarian diets, or with conditions such as anorexia nervosa.
Inadequate absorption can be caused by a host of reasons. Consuming excess phyates (in soy, legumes, seeds, whole grains), oxalates (in spinach, nuts, tea, and okra), calcium, and phosphate can interfere with zinc absorption. Crohn’s disease and other bowel conditions, as well as taking certain medications can also interfere.
Excess demand for zinc occurs during pregnancy and lactation, and excess loss is seen in cases of excess alcohol ingestion, diarrhea, burns, hemodialysis , and taking diuretics.
As you can see, there are many factors that can prevent you from getting the zinc you need. In this article, we will discover why zinc deserves a place of prominence in your daily diet and supplement regimen.
Benefits of Zinc
Zinc is an essential mineral that plays an important role in various physiological processes within the human body. In fact, zinc is involved in more body functions than any other mineral. Here are some of the benefits of zinc:
- Immune System Support: Zinc is known to enhance the function of the immune system. It helps maintain the integrity of the skin and mucous membranes, which act as barriers against infections. Zinc also supports the production of immune cells and helps regulate immune responses.
- Wound Healing: Zinc is involved in cell division and protein synthesis, both of which are essential for wound healing. It helps repair and regenerate tissues, making it important for the healing process.
- Antioxidant Defense: Zinc is a component of several antioxidant enzymes that help protect cells from oxidative stress and damage caused by free radicals. This can help reduce the risk of chronic diseases and slow down the aging process.
- Skin Health: Zinc is beneficial for maintaining healthy skin. It aids in controlling oil production, reducing inflammation, and promoting the healing of skin conditions like acne and eczema.
- Hormone Regulation: Zinc is involved in the production and regulation of various hormones, including insulin, thyroid hormones, and sex hormones. It’s important for reproductive health, fertility, and normal growth.
- Digestive Health: Zinc supports the production of digestive enzymes, aiding in the breakdown of food and nutrient absorption. It also contributes to the health of the gut lining, helping to prevent leaky gut and related issues.
- Cognitive Function: Some research suggests that zinc plays a role in cognitive function, memory, and learning. It may have a positive impact on brain health and may help reduce the risk of cognitive decline.
- Bone Health: Zinc is involved in the maintenance of bone density and structure. It contributes to the synthesis of bone-building proteins and minerals.
- Metabolism and Energy Production: Zinc is a cofactor for numerous enzymes involved in energy metabolism. It helps convert carbohydrates, proteins, and fats into usable energy.
- Mood Regulation: Zinc has been linked to mood regulation and may have a role in managing mood disorders like depression and anxiety.
- Reproductive Health: Zinc is essential for both male and female reproductive systems. In males, it supports healthy sperm production, and in females, it’s important for proper egg development and hormone regulation.
- Eye Health: Zinc is found in high concentrations in the retina, suggesting its importance for maintaining vision health. It may help protect against age-related macular degeneration and other eye conditions.
- Sense of Taste and Smell: Adequate zinc levels are important for the proper functioning of taste and smell receptors. Zinc deficiency can lead to a reduced ability to taste and smell.
How Much Zinc Should you Take?
Zinc in its biological and bioavailable form is very safe. Our zinc lozenges contain 15 mg and our zinc tabsules contain 25 mg and we recommend taking a minimum of one daily. You can take up to 100 milligrams of zinc, especially if you’re unwell. Taking too much will lead to a very specific type of queasiness, so you would know you are getting too much.
When is the Best Time to Take Zinc?
There really isn’t a “best” time to take it. We suggest a form of zinc like the PERQUE Zinc and Throat Guard™ lozenge which allows the zinc to come in very slowly and be taken up where it’s needed and when it’s needed to do its job. However, if you just want to swallow a PERQUE Energized Double Zinc Guard™ tabsule, you can. It’s quite bioavailable. The tabsules is quite small and it will replenish your zinc deficiency.
Zinc is a mineral, and in the forms that we’re recommending it, it’s a soluble mineral which means you take it with food so it can mix with the food, and then the body can take it up where and when it’s needed to capitalize on the benefits of zinc.
At the end of the day, Americans need extra zinc to support their immune and other body systems – probably 50 milligrams a day, if not more, but watch for the queasiness that may set in if you take too much. If you have that feeling, you’ll want to decrease the dose of zinc that you are taking. In general, the benefits of zinc are manifold.
In this important video, Dr. Russell Jaffe (DrJ) talks about the benefits of Zinc. Tune into hear what DrJ has to say!
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