zinc - everything you need to know
What’s the story with ZINC?
During this time of year, many people start taking zinc supplements to ward off colds and flus. I thought I would answer some common questions about zinc so you can feel well-informed as the cold/flu season ramps up.
What’s the skinny on zinc and why is it so popular?
Zinc is an essential trace element which must be obtained from your diet (or supplementation) since your body can’t make its own. Zinc has its hands in thousands of bodily functions. You can think of zinc as having its main role in healthy cell division and cellular repair. Zinc acts like an antioxidant within the body, fighting free radical damage (DNA damage) and, therefore, helping to slow the aging process. Zinc also reduces chronic disease. Zinc heals tissue, so is a great ally in repairing liver cells, damaged muscle cells, and the skin (i.e., wound healing). In fact, a sign of low zinc status is wounds that seem to heal slowly.
This mineral also has a major impact on hormonal balance, including thyroid hormone synthesis, testosterone (and sperm health), and female egg health. Zinc has gained popularity for how it supports immune function - in both preventing infections and reducing the duration of them. Research shows that zinc helps increase immune cells and interferes with the process which allows mucus, bacteria, and viruses to build up within the upper respiratory tract. Zinc, taken during cold and flu season, can reduce the incidence of these viral infections and, even when taken acutely, can significantly shorten the duration.
Can we get zinc from food?
YES!
Zinc can and should be consumed through a variety of zinc-rich foods! These foods are mineral-rich in general so they also help build the blood and immune health.
Your best bets are eating the following foods regularly:
Sea life: oysters, sardines
Land life: grass-fed beef, well (sourced) beef liver!, lamb, turkey,
Whole seeds and nuts (not seed oils) - pumpkin, hemp, sunflower, cashews
Additional great sources: eggs, lentils, shitake mushrooms, dark chocolate
Any tips on boosting bioavailability so you reap all the rewards of a zinc-rich diet?
Quercetin helps enhance the absorption of zinc (by increasing the uptake into the cell), and both have similar antiviral functions. Anything that aids the digestion of meats, in general, will help you get more zinc from your food (ie... chewing your food, using digestive enzymes (especially with some HCL in it), and eating in a calm, stress-free environment (don't sit on your phone while you eat). See my blog post on digestive tips entitled Healthy Digestion: The Root To Your Wellness (page 74, The Nourish Me Kitchen Book set) to learn more about this crucial topic.
Any supplemental forms of zinc to recommend?
I like zinc picolinate and zinc bisglycinate.
I would avoid Zinc sulfate – it’s poorly absorbed and may cause stomach upset.
You can get good quality zinc (and great forms for your supplement needs) through my Fullscript page. (link)
Is there a chance of getting too much zinc through supplements and what happens if you do?
YES! Too much zinc (in my opinion, over 40 mg daily for adults and much less for kids) can cause some trouble. With too much zinc acutely, you can have GI symptoms (nausea, belly ache) or even dizziness and headaches. If you take zinc (even appropriate amounts) for a long time, you can actually reduce immunity and create low copper levels. I suggest supplementing with zinc for up to four months at a time and taking a break. And I would caution against intranasal zinc (nasal spray). This form of zinc has been linked to the loss of the sense of smell with class-action suits (against Zycam) with people experiencing permanent smell loss!
Anything else I should know?
YUP! Always take zinc supplements with food (on a full belly) as it can cause some major nausea if not on a full belly. Long-term zinc supplementation can displace too much copper, causing a copper deficiency, so I suggest only taking it during cold/flu season or if you think you will be exposed to critters (i.e., flying). You can also mitigate this by taking a zinc supplement with copper added.
And my last fun fact: zinc oxide is an incredible healer for the skin when used topically! I grew up using a diaper rash cream (Balmex) on anything that needed healing. My friends would laugh at me when I would suggest a smear of “tushy cream” on super chapped lips, scabby wounds, or sores, and
anything red and angry... but it always worked wonders! Zinc is an incredible healer!
Want more essential health wisdom and nourishing recipes? The Nourish Me Kitchen 2-volume book has got you covered. Explore functional-medicine foundations and 300 family-friendly, body-thriving recipes by Dr. Erika Siegel here.
