Everything you need to know about Zinc: benefits, best sources and dosage

You may have heard about the benefits of Zinc for hair, skin and nails, but this essential mineral plays a crucial role in dozens of other important bodily functions too. However, a lot of us might not be getting enough of it, and since our body doesn’t store Zinc like it does with some other nutrients, it’s essential that we get enough of it every single day!

In this article, we’ll dive into the health benefits of Zinc, how to tell if you’re deficient, and how to get the right amount through diet and supplementation.

 

The Health Benefits of Zinc

1. Immune Function

Zinc is essential for a strong, resilient immune system. It helps in the development and activation of T-lymphocytes, a type of white blood cell that works wonders to fight infection. Having higher Zinc levels might also reduce the duration and severity of common colds, flus and other infections. 

2. Wound Healing

Zinc plays a very significant role in wound healing. That’s because it’s necessary for cell division and protein synthesis, which are essential for tissue repair and regeneration. With this being the case, Zinc deficiency can lead to delayed wound healing, making adequate zinc intake vital for recovery from injuries, surgeries, and skin conditions like ulcers. 

3. DNA Synthesis

DNA synthesis is another critical function supported by the mighty mineral zinc. This is because it acts as a cofactor for numerous enzymes involved in DNA replication and repair.

Therefore, having adequate zinc levels is necessary for maintaining healthy genetic expression and ensuring proper cell division, which is crucial for growth and development. 

4. Growth and Development

Zinc is vital for growth and development, particularly during various phases of life such as: pregnancy, childhood, and adolescence. For example, zinc deficiency in children has been shown to lead to stunted growth, and even impaired cognitive function. 

5. Skin Health

Zinc benefits skin health by supporting collagen synthesis (the main protein that makes up the structure of your skin and maintains its elasticity) and inflammatory response regulation.

Research now shows us that zinc might help to treat acne, eczema, and psoriasis due to its anti-inflammatory and antibacterial properties. Also, topical zinc oxide is often used in creams and ointments for treating skin irritations and conditions. 

6. Cognitive Function

Next up, zinc is a super essential for cognitive health and brain function. It plays a role in neurotransmitter signalling and helps to protect our precious neurons from oxidative stress and damage. Studies suggest that zinc may improve memory and cognitive performance, particularly in those with low zinc levels. 

7. Hormonal Health

Zinc is crucial for maintaining hormonal balance, especially in men. That’s because it plays a role in testosterone production, which is essential for muscle mass, energy levels, and reproductive health. 

8. Nail Health

Zinc is also a key factor in maintaining healthy nails thanks to its essential role in cell growth and division, and interestingly, signs of zinc deficiency often first show up on your nails in the form of white spots.

Having healthy zinc levels help prevent common nail issues such as brittleness, white spots, and slow growth. On the other hand, zinc deficiency can result in weak, thin nails that are prone to breakage and other abnormalities. 

Understanding Zinc Deficiency

Zinc deficiency can cause various health issues, including impaired immune function, hair loss, nail weakness, delayed wound healing, diarrhea, and even taste abnormalities. Symptoms of zinc deficiency include frequent infections, unexplained weight loss, poor appetite and more.

Signs of Zinc Deficiency

Common signs of zinc deficiency include:

• Frequent infections
• Hair loss
• Loss of appetite
• Impaired wound healing
• Brittle nails
• Delayed growth in children
• Diarrhea
• Poor taste and smell

How Much Zinc Do You Need?

We’re all unique, so the amount of zinc you need will vary based on age, sex, and the stage of life you’re in.

For instance, adult men require about 11 mg of zinc per day, while adult women need 8 mg.

Pregnant and breastfeeding women require higher zinc intake to support their increased needs.

Food Sources High in Zinc

Including zinc-rich foods in your diet is the best way to maintain adequate zinc levels. Food sources of zinc include meat, shellfish, dairy products, nuts, seeds, legumes, and whole grains.

Whole Food Sources of Zinc Include:

• Oysters (highest amount of zinc per serving)
• Red meat and poultry
• Beans
• Nuts and seeds (particularly pumpkin seeds)
• Crab and lobster
• Whole grains
• Dairy products

Getting the Right Amount of Zinc

• Daily Recommended Intake: Follow the recommended dietary allowances (RDAs) for zinc.
• Balanced Diet: Include a mix of meat, seafood, dairy, nuts, seeds, and whole grains.
• Supplements: Use supplements wisely if dietary sources are insufficient, and you feel you need extra support.

Zinc Intake and Toxicity

While zinc is vital, too much zinc can cause side effects such as nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. Excessively high doses of zinc over an extended period can lead to zinc toxicity, which may cause more severe issues like lowered immunity and decreased levels of "good" HDL cholesterol.

Get A Healthy Daily Dose of Zinc With Jennah Organics Hair Growth

Looking for an easy way to up your daily zinc intake while reaping the benefits of other powerful nutrients that support the health of your hair, skin and nails? Jennah Organics Hair Growth Supplement is the perfect addition to your routine!

 

 

Written by Zaheera Swing - Nutritional Therapist & Herbalist

(BSc Hons Nutritional Science + NTPD)