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By Nicolas Martineau B.Sc.
Zinc is unknown to most people. The majority are already familiar with the importance of iron, calcium, and magnesium for health, but very few know about the essential roles zinc plays in their health.
Zinc in biology
Zinc plays a crucial role in biology, both for plants and animals, including humans. It is a cofactor for many enzymes and proteins, thus 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 also known for its many health benefits. It is crucial for the proper functioning of the immune system, helping the body fight infections and diseases. In addition, zinc participates in DNA synthesis, promoting cell growth and tissue repair.
Studies suggest that zinc may also 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 around the world. The populations most at risk include those with diets deficient in zinc, pregnant and breastfeeding women, and people with certain chronic diseases.
Symptoms of zinc deficiency
Symptoms of zinc deficiency may include:
- Delayed growth and development in children.
- Decreased immunity, leading to increased susceptibility to infections.
- Skin problems, such as rashes and lesions.
- Gastrointestinal disorders, such as diarrhea.
- Hair loss.
- Changes in taste and smell.
- Night vision disorders.
It is important to note that these symptoms may vary depending on the severity of the zinc deficiency.
Recommended daily amounts
The recommended daily amounts of zinc may vary depending on age, gender, pregnancy, breastfeeding, and certain health conditions. Values are generally expressed in milligrams (mg) per day. Here are some general recommendations:
Children:
- 1 to 3 years: 3mg/day
- 4 to 8 years: 5mg/day
Adolescents :
- 9 to 13 years old: 8mg/day
- 14 to 18 years old: 9 to 11mg/day
Adults :
- Women: 8mg/day
- Men: 11mg/day
Pregnant women: 11 to 12mg/day
Breastfeeding women: 12 to 13mg/day
It is important to note that these values are general recommendations and that individual needs may vary. It is always advisable to consult a healthcare professional for personalized nutritional advice.
Best forms of zinc supplements
When taking a zinc supplement, it is essential to choose the most appropriate form. Common forms of zinc include zinc sulfate, zinc gluconate, zinc picolinate, and zinc acetate. Each of these forms has a different bioavailability, which can affect how the body absorbs zinc. For example, zinc sulfate is highly soluble in water, and once in water, zinc ions are quickly absorbed 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 may vary depending on individual needs. In general, experts recommend not exceeding a daily dose of 40mg to avoid unwanted 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 your individual needs and recommend an appropriate dose based on your specific situation. However, zinc supplements manufactured in Canada will have the generally recommended dosage to meet your needs listed on the label.
Factors that reduce zinc absorption
Several factors can reduce zinc absorption in the body. Diets high in phytates, found in certain whole grains and vegetables, as well as excessive fiber intake, can hinder zinc absorption. In addition, certain medical conditions, such as celiac disease and Crohn’s disease, can also 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 take a balanced approach to supplementation. Consulting a healthcare professional can help assess individual needs, identify the best forms of supplements, and determine appropriate amounts 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
