By Nicolas Martineau, B.Sc.
Zinc is often unknow by most people. While many are
familiar with the importance of iron, calcium, and magnesium for health, very
few understand the crucial roles of zinc in their well-being.
Zinc in Biology
Zinc plays a crucial role in biology for both plants and
animals, including humans. It serves as a cofactor for numerous enzymes and
proteins, participating in a wide range of biological processes. In humans,
zinc is essential for growth, cell division, the immune system, and wound
healing.
Health Benefits of Zinc
Zinc is renowned for its numerous health benefits. It is
crucial for the proper functioning of the immune system, aiding the body in
fighting infections and diseases. Additionally, zinc contributes to DNA
synthesis, promoting cell growth and tissue repair.
Studies also suggest that zinc may play a role in
maintaining healthy skin, regulating hormonal function, and even preventing
certain chronic diseases.
Prevalence of Zinc Deficiency
Despite its importance, zinc deficiency is a reality for
many people worldwide. Populations most at risk include those with a
zinc-deficient diet, pregnant and breastfeeding women, and individuals with
certain chronic illnesses.
Symptoms of Zinc Deficiency
Symptoms of zinc deficiency may include:
Delayed growth and development in children.
Reduced immunity, leading to a greater susceptibility to
infections.
Skin problems, such as rashes and lesions.
Gastrointestinal issues, including diarrhea.
Hair loss.
Changes in taste and smell.
Night vision disturbances.
It's important to note that these symptoms can vary based on
the severity of zinc deficiency.
Recommended Daily Amounts
Recommended daily amounts of zinc can vary based on age,
gender, pregnancy, breastfeeding, and certain health conditions. Values are
generally expressed in milligrams (mg) per day. Here are general
recommendations:
Children:
1 to 3 years: 3mg/day
4 to 8 years: 5mg/day
Adolescents:
9 to 13 years: 8mg/day
14 to 18 years: 9 to 11mg/day
Adults:
Women: 8mg/day
Men: 11mg/day
Pregnant Women: 11 to 12mg/day
Breastfeeding Women: 12 to 13mg/day
It's important to note that these values are general
recommendations, and individual needs may vary. Consulting a healthcare
professional for personalized nutritional advice is always advisable.
Best Forms of Zinc Supplements
When taking a zinc supplement, choosing the most appropriate
form is essential. Common forms include zinc sulfate, zinc gluconate, zinc
picolinate, and zinc acetate. Each of these forms has different
bioavailability, affecting how the body absorbs zinc. As an example, Zinc sulfate is water soluble and in water Zinc ions are rapidly absorb by the body. In general, if zinc is in
liquid form and, even better, in ionic form, it will be easily absorbed and
utilized.
Recommended Daily Amount of Zinc Supplement
The recommended daily amount of zinc supplement can vary
based on individual needs. Generally, experts recommend not exceeding a daily
dose of 40mg to avoid undesirable side effects. The optimal dose depends on
several factors, including age, gender, health status, and the presence of
underlying medical conditions. A healthcare professional can assess individual
needs and recommend an appropriate dose based on specific circumstances.
Nevertheless, a zinc supplement made in Canada will have the generally recommended
dosage on its label to cover your needs.
Factors Reducing Zinc Absorption
Several factors can reduce zinc absorption in the body.
Diets rich in phytates, found in some whole grains and vegetables, as well as
excessive fiber intake, can impair zinc absorption. Additionally, certain
medical conditions, such as celiac disease and Crohn's disease, can negatively
affect the body's ability to absorb zinc.
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In conclusion, while recognizing the health benefits of
zinc, it is crucial to adopt a balanced approach to supplementation. Consulting
a healthcare professional allows for the assessment of individual needs,
identification of the best supplement forms, and determination of appropriate
quantities to ensure safe and effective zinc supplementation.
References:
https://www.hsph.harvard.edu/nutritionsource/zinc/
https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112
https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=multi_vitmin_suppl&lang=eng