The positive effect of the mineral zinc
The mineral zinc is only present in our body in traces, but these are essential: numerous enzymes contain zinc or are activated by the mineral, including for example the enzymes for carbohydrate, energy and fat metabolism. Zinc strengthens the immune system and is involved in the formation of many hormones. What makes zinc so indispensable for our body?
All-rounder zinc
Zinc is a true multi-talent: as a component of numerous enzymes, it plays a crucial role in metabolism. It is indispensable for our physical well-being because it is found in almost every cell of the body. It fulfils its important tasks in bones, muscles, skin, hair and organs. Although it is only present in the body in traces, the body would not function without zinc. Even a slight zinc deficiency ensures that processes can no longer run properly or at all.
Immune system
Our body is constantly exposed to viruses and bacteria. The immune system, on the other hand, develops defence cells that protect the body against pathogens. Special T lymphocytes, also called T cells, which belong to the group of leukocytes (white blood cells), attack viruses and bacteria in the body. A sub-form of the T-cells, the T-killer cells, destroy cells that have been altered by a virus or tumour-like. Zinc ions are necessary for the formation of these T-cells. An optimal zinc level helps strengthen the immune system, whereas even a slight zinc deficiency can weaken the immune system and make the body more susceptible to bacterial, viral or parasitic infections. High-dose zinc, taken at the onset of the first symptoms of a cold, can shorten the duration of the illness by a few days and reduce its severity.
Wound healing
Zinc promotes cell division, cell formation and cell metabolism, thus influencing the health and growth of the skin. After an injury or operation, zinc promotes wound closure and supports the formation of new proteins to replace the destroyed tissue. It also prevents inflammation through its antibiotic effect on bacteria.
Anti-inflammatory property
The anti-inflammatory property of zinc not only helps with skin diseases such as acne, neurodermatitis or psoriasis, but also with inflammations of the stomach and intestinal mucosa. Skin diseases are also treated externally with zinc ointment.
Hormone balance
Zinc is significantly involved in the production of hormones that have a specific effect on the function of certain organs. An optimal zinc supply is important for the hormones of the thyroid gland, which influences the metabolism in almost all body cells. A deficiency of thyroid hormones can lead to mental developmental disorders in children, and to depressive moods, weight gain and thyroid enlargement (goitre) in adults. In the pancreas, the hormone insulin, which is produced there, controls the blood sugar level; a deficiency leads to increased blood sugar levels. The pituitary gland produces, among other things, the growth hormone somatropin. A deficiency can cause dwarfism in children, visceral adipose tissue, muscle breakdown and brittle bones in adults. The hormones oestrogen and progesterone are produced in the sexual organs of women, and testosterone in those of men. A deficiency of these hormones can affect a woman's fertility; in men, potency problems and inability to conceive can be the result. Zinc does not stop at our moods either: it is an important component of the enzymes involved in the production of serotonin, dopamine and GABA. Dopamine release occurs as a reward to a positive experience, while serotonin release motivates us to repeat the positive experiences. GABA (gamma-aminobutyric acid) is a neurotransmitter, and the most important calming neurotransmitter in the central nervous system. The natural anti-stress remedy is one of the best natural remedies for mental relaxation.
Regulation of the acid-base balance
Zinc serves as an activator of an enzyme that drastically increases the excretion capacity of acids via the urine. This regulates the acid-base balance of the body. Sufficient zinc intake is therefore particularly important during an active deacidification cure.
Detoxification
Certain endogenous proteins, synthesised mainly in liver and kidney tissue, bind toxic heavy metals such as mercury, lead, nickel and cadmium so that they can no longer harm the body. This only works in the presence of zinc, and here's how: The body's own transport proteins, metallotioneins (MT), have 7 free binding sites: 6 of them bind toxic heavy metals, one binding site is occupied by zinc. Zinc directs the protein occupied by toxins to the kidney, where it is excreted.
Radical scavenger
Zinc plays a central role in the fight against free radicals by the body's antioxidant protection systems. As a radical scavenger, it binds free radicals and counteracts an increase in the concentration of free radicals.
Sensory organs
Hearing, seeing, smelling, tasting: these senses need zinc. Zinc is involved in numerous metabolic processes and ensures that the sensory cells recover quickly after stress. Zinc deficiency can lead to dry eyes and night blindness, hearing loss and hearing impairment. The mucous membranes in the mouth, throat and nose receive stability and resistance to pathogens from zinc, and regeneration after inflammations and infections is promoted. Zinc deficiency can destroy mucosal tissue and reduce the sense of smell and taste.
Performance and strength
Athletes appreciate the positive effect of zinc because it not only promotes muscle growth, but also boosts fat burning and supports regeneration. It prevents muscle soreness and micro-injuries in the tissue and reduces the susceptibility to infections that is often increased in athletes.
Zinc deficiency is a deficiency disease caused by a lack of the trace element zinc. The mineral is a component of numerous enzymes that act as catalysts to support many chemical reactions in our body. If the body is not supplied with enough zinc, many processes cannot take place properly. Zinc deficiency manifests itself in skin and mucous membrane problems, increased susceptibility to infections, fatigue and listlessness.
For an adult human, the reference value in the blood is 60 to 120 micrograms of zinc per decilitre of blood serum. Values below 60 micrograms certainly indicate a zinc deficiency. However, values in the normal range do not rule out a deficiency, because the body keeps the zinc concentration in the blood constant over a longer period of time, even with insufficient intake, by releasing the mineral from the cells. In contrast to a pronounced deficiency, a latent undersupply cannot be detected in the blood.
Even during pregnancy, a zinc deficiency in the mother can affect the growth of the foetus and increase the risk of a premature birth. Zinc deficiency in babies can cause febrile convulsions and skin inflammation. It can weaken the immune system and make it more susceptible to disease. A deficit of zinc can have a negative effect on lung growth and general development. Children with attention deficit hyperactivity disorder (ADHD) often have low zinc levels, and there seems to be a correlation between the severity of the zinc deficiency and the severity of the ADHD symptoms.
The German Nutrition Society (DGE) recommends 1.5 milligrams of zinc per day for infants under 4 months of age, 2.5 milligrams from 4 to 12 months, 3 milligrams up to 4 years of age, 4 milligrams up to 7 years of age and 6 milligrams up to 10 years of age. From puberty onwards, boys have a higher zinc requirement than girls: From 10 to under 13 years of age, boys are recommended to take 9 milligrams of zinc per day, and girls 8 milligrams. For boys aged 13 to 15 years, the recommended dose is 12 milligrams of zinc per day, and for girls, 10 milligrams.
During pregnancy, especially from the 4th month, the zinc requirement is increased. If you consciously make sure to eat foods containing zinc, you reduce the risk of suffering from a zinc deficiency. Since many women avoid shellfish, undercooked meats and soft cheeses during pregnancy, they should turn to plant sources of zinc such as wheat bran, soybeans, peanuts, whole grains or dried fruits. Zinc supplementation is also an alternative, but the choice of supplement and dosage should be discussed with your doctor.
The reference values for the zinc content, measured in the blood serum or plasma, are given in the blood count. They indicate whether the body is sufficiently supplied with the essential mineral or whether there is a deficiency.
If you are looking for a suitable product, you should consider the following criteria: Organically bound compounds, for example zinc glycinate or gluconate, have a high bioavailability. The combination with the amino acid histidine improves zinc absorption. A dosage of 10 to 15 milligrams of zinc per daily dose is sufficient for people who do not have an increased zinc requirement; higher-dosed products can lead to overdosing. High-quality products are free of additives and allergens.
The natural content of zinc in food is so low in most foods that overdosing through food is very unlikely. However, taking a zinc supplement in too high a dose, or taking a low-dose supplement in the wrong way, can lead to zinc overdose. Acute zinc poisoning occurs when a very high dose of zinc, more than 200 to 400 milligrams, is taken. Zinc poisoning can occur if zinc is taken for several months at a moderate overdose of about 50 milligrams per day. It also inhibits iron and copper absorption and impairs the immune system.
A deficiency can be caused by a lack of magnesium intake in the diet, for example due to malnutrition, eating disorders or frequent diets. In chronic intestinal inflammation such as celiac disease or Crohn's disease, but also in ingestion disorders, magnesium cannot be absorbed properly in the intestine. Another cause of magnesium deficiency is intensive excretion via the kidneys due to draining medicines, antibiotics or waste medicines. Heavy sweating during sports or physical work increases magnesium excretion through the skin.
Vitamin C, carnitine and the B vitamins promote hair growth and counteract hair loss, while zinc and omega-3 fatty acids provide shine and elasticity to the hair. A deficiency of one or more of these micronutrients can promote hair loss.
Conclusion
Zinc is vital: it strengthens the immune system, is important for hormone balance and indispensable for numerous metabolic processes. It supports the body in detoxification and acts as a radical scavenger. Our sensory organs also depend on zinc. Without the mineral zinc, our body would not function.
