Zinc
Zinc is a mineral in cells throughout the body. You need zinc for your immune system to work correctly; it plays a role in cell division, growth, wound healing, and the breakdown of carbohydrates. Your body needs zinc to change tyrosine and phenylalanine into dopamine.
The mineral is key to your senses of taste and smell. The body needs zinc to grow and develop during pregnancy, infancy, and childhood. According to Medline Plus, it also enhances the action of insulin. (1)
The best way to get the zinc you need by eating a healthy and balanced diet. Food sources include beetroot, beef, chicken, eggs, nuts, seeds, legumes, seafood and lamb. It is also in barley grass, goji berries and bee pollen.
Proven benefits of zinc
- Promotes skin health
- Maintenance of testosterone levels in the blood
- Supports immune system function
- Helps break down macronutrients
- Protects the body from oxidative stress
Based on reports, It may help to
- Alleviate acne
- Relieve colds, flu, and infections
- Promote muscle growth and repair
- Alleviate prostate problems
Benefits
1) Promotes skin health
Zinc deficiency is associated with acne. It also contributes to the proper metabolism of fatty acids, which are vital to healthy skin and oil balance.
2) Maintenance of testosterone levels in the blood
The mineral helps to maintain testosterone levels in the blood. Fluctuating testosterone levels can contribute to acne. Zinc deficiency reduces sperm levels and quality in men and can cause benign prostatic hyperplasia (BPH).
3) Supports immune system function
Many individuals trying to fight colds, flu and other infections take zinc. Taking vitamin C and zinc tablets at the start of a cold virus may act directly on the throat to stop it from spreading. (2)
4) Helps break down macronutrients
Zinc contributes to the metabolism of carbohydrates, fats and proteins and plays a role in protein synthesis. It is essential for the breakdown and absorption of the macronutrients for efficient muscle growth. Individuals consuming a high protein and carbohydrate diet may benefit from a zinc supplement to help metabolise their food.
5) Protects the body from oxidative stress
It acts as antioxidant and helps to protect your cells from oxidative stress and damage. Free radicals are produced by metabolic processes which may slow down recovery and repair after exercise. It follows that zinc may be useful for individuals who exercise regularly.
Zinc works well with
- Vitamin A because zinc deficiency limits the bioavailability of vitamin A. Zinc and vitamin A deficiency often coexist in malnourished children. (3)
- Pumpkin Seed Oil to reduce the size of an enlarged prostate, improve the flow of urine and how many times you urinate.
- Saw palmetto to decrease the size of an enlarged prostate
- BCAAs for muscle growth and repair
- Whey Protein because zinc improves protein digestion
- Calcium, manganese and magnesium for muscle and bone health
- Vitamin C to support the immune system to prevent colds and flu
- Echinacea to relieve colds and flu
- Essential fatty acids to help break down fatty acids
- Biotin (Vitamin B7) and thiamin (B1) to help with the metabolism of macronutrients
- L-carnitine to improve fertility in men
- Wheatgerm oil to support the reproductive system
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Some things to consider
Zinc supplements are generally safe, and side effects are rare. Side effects include nausea and other gastrointestinal upsets.
According to Joshua Bailey from Livestrong, copper and zinc have an intriguing relationship where the intake of one of these elements results in the other decreasing in your body. (4)
Resources:
- https://medlineplus.gov/ency/article/002416.htm
- https://www.ncbi.nlm.nih.gov/pubmed/15496046
- https://www.ncbi.nlm.nih.gov/pubmed/11756065
- https://www.livestrong.com/article/511087-how-to-take-copper-with-zinc/
