Health Benefits of Zinc
Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions,and associated effects.3 Zinc is also essential for creation and activation of T-lymphocytes.4,5 Further, low levels of zinchave been associated with increased susceptibility to pneumonia and other infections in children and the elderly.6-9
Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to weather or not zinc supplements canalleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms comparedto a control,10 however, other studies report no effect.11,12 Since no harm is reported, increasing zinc intake could only help.
Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zincis necessary for proper wound healing.13
Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity ofdiarrhea in undernourished children with infections.14-17
Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly.18
High Risk Groups for a Zinc Deficiency
Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreaseszinc absorption and increases urinary secretion of zinc.
Vegetarians - The bio-availability of zinc is higher in meats and thus moreeasily absorbed. Further legumes and whole grains contain phylates which bindzinc and inhibit absorption. Vegetarians should aim to eat 50% DV more zinc each day to ensure proper levels.(See lists of fruits and vegetables high in zinc.)
Pregnant and Lactating Women - A developing fetus requires a high amount of zinc,likewise, there is a high amount of zinc lost through breast milk after birth.
Older Infants who are Exclusively Breastfed - Infants older than 6 months shouldeat age-appropriate foods which provide zinc as the amount in breast milk is nolonger ample.
People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70%of adults with sickle cell disease have low levels of zinc.
People with Gastrointestinal and Other Diseases -Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome,and other digestive diseases can all decrease zinc absorption and increase zincloss from the body.
People consuming high doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, ironsuppliments should be taken between meals to allow time for zinc to be absorbed properly.
People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton) and hydrochlorothiazide (Esidrix and HydroDIURIL)can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc rich foods.
Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions,and associated effects.3 Zinc is also essential for creation and activation of T-lymphocytes.4,5 Further, low levels of zinchave been associated with increased susceptibility to pneumonia and other infections in children and the elderly.6-9
Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to weather or not zinc supplements canalleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms comparedto a control,10 however, other studies report no effect.11,12 Since no harm is reported, increasing zinc intake could only help.
Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zincis necessary for proper wound healing.13
Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity ofdiarrhea in undernourished children with infections.14-17
Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly.18
High Risk Groups for a Zinc Deficiency
Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreaseszinc absorption and increases urinary secretion of zinc.
Vegetarians - The bio-availability of zinc is higher in meats and thus moreeasily absorbed. Further legumes and whole grains contain phylates which bindzinc and inhibit absorption. Vegetarians should aim to eat 50% DV more zinc each day to ensure proper levels.(See lists of fruits and vegetables high in zinc.)
Pregnant and Lactating Women - A developing fetus requires a high amount of zinc,likewise, there is a high amount of zinc lost through breast milk after birth.
Older Infants who are Exclusively Breastfed - Infants older than 6 months shouldeat age-appropriate foods which provide zinc as the amount in breast milk is nolonger ample.
People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70%of adults with sickle cell disease have low levels of zinc.
People with Gastrointestinal and Other Diseases -Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome,and other digestive diseases can all decrease zinc absorption and increase zincloss from the body.
People consuming high doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, ironsuppliments should be taken between meals to allow time for zinc to be absorbed properly.
People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton) and hydrochlorothiazide (Esidrix and HydroDIURIL)can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc rich foods.
