Zinc is a trace element that occurs naturally in various minerals, soils, and numerous natural resources around the globe.

Zinc is essential for supporting growth and development. This is because it is essential for various biological processes including:

  • cell growth
  • differentiation
  • metabolism

The element plays a crucial role in the creation and function of new cells, which is vital for proper development throughout the body, particularly during childhood when growth is most rapid.

A deficiency in zinc can limit growth and increase susceptibility to infections.

Foods Highest in Zinc. Healthy eating. Flat lay

Signs of zinc deficiency

Zinc deficiency occurs when the body doesn’t have enough zinc to function normally.

It can affect many organs and tissues, including the skin, bones, and immune system.

Symptoms of zinc deficiency include:

  • Loss of appetite
  • Zinc deficiency may contribute to sugar cravings
  • Diarrhea
  • Slow growth in adolescents
  • Hair loss
  • Frequent infections
  • Poor wound healing
  • Rough skin or rashes
  • Canker sores
  • Lethargy
  • Deformed nails

Causes of zinc deficiency

  • Not consuming enough zinc in your diet
  • Problems absorbing zinc from your diet

Treatment for zinc deficiency

Zinc supplements can rapidly improve skin symptoms.

Eating more foods rich in zinc, such as red meat, poultry, wheat germ, wild rice, seeds, and nuts Soaking beans in water before cooking to reduce phytates, which makes it easier for the body to process zinc. Choosing leavened grain products to reduce phytates is a good place to start.

Potential Benefits and Risks

Zinc is recognised for its potential health advantages including:

  • Bolstering the immune system
  • Accelerating wound healing
  • May help slow the progression of age-related macular degeneration
  • May help prevent or shorten colds
  • Supporting healthy growth during crucial life stages like pregnancy, childhood, and adolescence
  • Essential for many physiological functions, including improving taste and smell. 
  • Zinc supplements can help reduce sugar cravings because zinc is important for sugar metabolism.

Despite zinc’s promising benefits for health, it is vital to consume it in appropriate amounts, as excessive intake can lead to adverse side effects such as nausea, vomiting, and gastrointestinal disturbances. Furthermore, zinc may interact with some medications, including antibiotics and diuretics, highlighting the importance of consulting a healthcare provider before use. 

Administration

Diet

Adequate zinc intake can be achieved through a balanced diet rich in nutrients, with foods such as red meat, poultry, seafood, whole grains, beans, and dairy serving as sound sources.

Supplements

Zinc can be taken in various forms for those needing supplementation, including tablets, gummies, powders, and topical creams or ointments.

Zinc lozenges have shown effectiveness in alleviating common cold symptoms when taken within 24 hours of the onset of symptoms. 

The best timing for zinc supplementation depends on individual circumstances and the specific supplement form. Generally, zinc supplements should be taken with meals to reduce potential gastrointestinal discomfort, whereas zinc lozenges intended for cold symptom relief should be taken every two to three hours while awake.

Consulting a healthcare professional is essential for tailored advice on proper dosage and timing for zinc supplementation. 

Zinc picolinate

Zinc picolinate is a chelated form of the mineral. Chelated minerals are formed when minerals are combined with amino acids to form a complex that can be more easily digested and assimilated by the body.

How zinc supplements are made

Zinc supplements are made by combining zinc compounds with other ingredients, such as amino acids or organic acids, to make tablets, capsules, powders, and more.

  1. Zinc ore is refined by froth flotation
  2. The ore is roasted
  3. The zinc is extracted using electricity through a process called electrowinning
  4. The zinc is purified from a zinc sulfate solution by electrowinning
  5. The zinc is combined with other ingredients to make supplements

Research and Studies

Numerous historical and recent studies have enriched the understanding of zinc’s biological importance and potential health benefits.

Research has highlighted its vital role in combating oxidative stress and lowering the risk of age-related conditions, especially its possible effects on macular degeneration.

-Additionally, investigations into zinc’s antiviral properties have revealed encouraging possibilities for managing symptoms related to COVID-19. 

Research focuses on zinc’s role in brain function, cognition, and mental health. Scientists are exploring its potential effectiveness in addressing issues like diabetes and metabolic syndrome, illustrating the element’s extensive impact on various aspects of health and wellness. 

Although zinc shows significant potential across various health issues, more studies are needed to understand its therapeutic capabilities fully. It is highly recommended for individuals considering zinc supplementation to seek personalised advice from a healthcare professional.

Summary

In conclusion, the journey of zinc from its ancient beginnings to its modern uses highlights the critical role this essential trace element serves in human health and industry. The transition of zinc from a component in alloys during early civilisations to a vital element in today’s manufacturing processes illustrates its adaptability and lasting significance. 

The various health benefits associated with zinc include:

  • its role in bolstering the immune system
  • aiding wound healing
  • supporting healthy growth during crucial developmental phases

Nevertheless, it is vital to achieve a balanced intake, given the possible adverse effects and interactions with certain medications. 

Zinc can be sourced from food and supplements, with the best timing and administration methods differing based on personal requirements and the specific forms taken. As studies continue to explore the therapeutic benefits of zinc across different health aspects, it remains essential to consult healthcare professionals for personalised advice to ensure safe and effective usage.

Zinc’s extensive history and diverse contributions to health and industry render it an essential element in contemporary society. With ongoing research and a well-rounded approach to its use, zinc will undoubtedly remain relevant.