zinc vitamins benefits

Population studies show that over 80% of the world’s pregnant women are deficient in zinc (18). It’s also an important antioxidant mineral that is needed for the proper function of the powerful antioxidant enzyme, Cu/Zn superoxide dismutase (SOD), which soaks up highly reactive, free radicals before they harm delicate cellular components. Zinc deficiency during pregnancy may increase the chances of a difficult or prolonged birth. Zinc also plays a strong role in neuroprotection (i.e. Zinc is not easily absorbed by itself. As a result, zinc can also increase energy levels. According to the World Health Organization, diarrhea kills an astonishing 1.6 million children under 5 every year. Zinc enables the male body to produce testosterone, which is one reason a deficiency of zinc can also lead to erectile dysfunction. Vitamin C is provided in zinc supplements to act as an anti-oxidant and neutralize the free radicals. The mineral has antibacterial properties and is effective against oral health issues like gingivitis, dental caries, and periodontitis (14). Research into this and other health benefits of zinc are happening now, but we have known for decades that zinc is important to good health. Remember, everything functions in balance. Zinc is considered an essential trace mineral and is essential for a number of bodily processes. Research conducted at the University of Toronto and published in the journal Neuron suggested that zinc has a crucial role in regulating how neurons communicate with one another, affecting how memories are formed and how we learn. Vitamin C and zinc have many health benefiits, including aiding immunity, reducing the risk of age-related eye diseases and helping wounds heal. Zinc helps fight infection and heal wounds. Zinc is just the mineral. Though we need more research in this area, zinc can be a potential treatment for tinnitus (27). This means that boosting dietary zinc could have a positive effect on energy metabolism and weight loss, though there are other factors involved as well. The resultant combination is zinc picolinate. When taking vitamin B6, It’s important to remember that B-vitamins work best when taken together, so if you do try a little extra magnesium and B6 – it’s good to add a high-quality multivitamin that has the full-spectrum of B-complex vitamins. Recent studies have revealed that obese individuals tend to have low levels of zinc. StyleCraze provides content of general nature that is designed for informational purposes only. Though you want to make sure you get a form of zinc that produces lots of zinc ions (Zn2+) when consumed. What is the difference between zinc and zinc picolinate? Deficiency in children can lead to growth impediments and increased risk of infection. They often contain zinc in the form of zinc sulfate, zinc acetate, or zinc gluconate, though the best-absorbed forms of zinc are the glycinate, citrate, and monomethionine forms of the mineral, which are found in higher quality supplements. So, it’s recommended to have your copper level periodically tested if you’re taking a daily zinc supplement. For example, one study in the Netherlands found that subjects had a higher sperm count after zinc sulfate and folic acid supplementation. Only a small intake of zinc is necessary to reap the benefits. It also stimulates the T-lymphocytes and helps in restoring the function of the immune system. Ravi Teja Tadimalla is an editor and a published author. Zinc cuts the length of a cold A meta-analysis of research published in Open Forum Infectious Diseases in 2017 found that zinc acetate lozenges can speed up recovery from colds. A Swedish study that analysed zinc in wound healing concluded, “topical zinc may stimulate leg ulcer healing by enhancing re-epithelialization, decreasing inflammation and bacterial growth. A chronic zinc deficiency has been shown to redirect the body’s energy reserves to fat storage rather than fat-burning. You might feel nauseated and also have an upset stomach. What Functions Does Zinc Have in Your Body? He graduated from SRM University, Chennai, and has been in the digital media field for over six years. For females over the age of 8, the requirement stays stable at 8 milligrams per day, except for ages 14-18, where the recommendation increases to 9 milligrams per day. After copper, aluminum, and iron, zinc is the most commonly used metal in the world’s industries. Today, zinc continues to be an essential mineral used to support healthy eyes, skin, and hair. This could be because zinc plays a strong role in energy metabolism, and a zinc deficiency reduces the body’s production of ATP – the body’s energy currency that fuels all body processes. protecting brain cells), promoting healing processes in the brain and nervous system, and modulating the body’s response to stress. When taken with extra magnesium (400-600 mg/d) and vitamin B6 (5-20 mg/d), zinc was found to relieve cramping and pain related to PMS (21). Zinc pills may help reduce diarrhea. Zinc is a trace element that is necessary for a healthy immune system. What Is The Recommended Daily Allowance Of Zinc? Research tells us zinc affects our immune system in multiple ways. Zinc deficiency is related to chronic digestive problems … MNT is the registered trade mark of Healthline Media. This pretty much means that low levels of zinc indirectly decrease libido. Is Cod Liver Oil An Effective Cure For Acne? Zinc plays a key role in your body’s immunity to bacteria, viruses, and fungi. Do keep in mind that the absorption rate of zinc is better in animal-based foods than plant foods. What Are The Side Effects Of Excess Zinc? This stems from the fact that zinc can enhance the health and integrity of the gastrointestinal (GI) epithelial barrier function, which can help GI issues (17). All rights reserved. Too much zinc (> 30 mg per day) can potentially low copper stores in the body, which is another trace element important for a strong immune system. The element is naturally found in many different foods, but it is also available as a dietary supplement. The mineral can be used in various forms to prevent and even treat osteoporosis (13). Zinc is also required for the production of pancreatic enzymes, which are digestive enzymes essential for the proper breakdown and utilization of proteins, fats, and carbohydrates in the foods we eat. Zinc has been shown to increase metabolism, leading to both easier and healthier weight management. In another study, researchers concluded that poor zinc intake may be a risk factor for low quality of sperm and male infertility. When zinc is applied on wounds, it not only corrects a local zinc deficit but also acts pharmacologically.”. This is partly due to its important role in protein synthesis. But to enjoy these benefits, one must take in adequate amounts of zinc. If so, then it shouldn't come as a surprise that zinc plays an essential role in our bodies. Zinc prevents cellular damage in the retina, which helps in delaying the progression of AMD and vision loss, according to a study published in the Archives of Ophthalmology. [ Read: How To Lose Weight Fast At Home ]. Zinc deficiency most often happens when its intake is inadequate or it is poorly absorbed, when there are increased losses of zinc from the body, or when the body's requirement for zinc increases. And according to the World Health Organization, zinc supplementation might also help boost respiratory health in children (3). It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. Normally, zinc deficiency is due to insufficient dietary intake. FD&C Red 40, Yellow 6) and unhealthy preservatives such as BHT, BHA, and TBHQ. He has a Professional Certificate in Food, Nutrition & Research from Wageningen University. It might also help with healing scars and preventing herpes outbreaks. Boosts Your Immune System Zinc helps keep your immune system strong. Well, we are done with the benefits. Can Help Prevent Diarrhea. Zinc helps you maintain healthy hair. Vitamin A : In association with vitamin A, zinc is useful for maintaining healthy skin. Zinc benefits heart health by supporting healthy circulation, since it helps as a natural remedy for high blood pressure and cholesterol levels from clogged or damaged arteries. He considers himself a sculptor born to chip away at content and reveal its dormant splendor. People with kidney-related illnesses may benefit from a low-protein diet. Vitamin A is very safe, but like all fat-soluble vitamins, it can accumulate, so it’s good to take occasional breaks in your supplementation once you restore your body to a healthy level, which can be confirmed with a simple blood test. Along with other bone nutrients such as magnesium, vitamin D, K2, and boron – zinc was found to have a beneficial effect on preventing and reducing bone loss. These are the forms of elemental zinc. Zinc and vitamin A function as companion nutrients in the body and play a critical role in cellular growth, repair, and healing of the skin and all tissues. The growing child’s body will take zinc and use it for multiple important tasks such as the development of their immune system and bones, but zinc also contributes to the overall diet of the child. Zinc is also present in all the body tissues and is imperative for healthy cell division. Guys, are you up to speed when it comes to vitamins and minerals from A to Z? Zinc deficiency manifests as growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite. Along with other bone nutrients such as magnesium, vitamin D, K2, and boron – zinc was found to have a beneficial effect on preventing and reducing bone loss. In studies conducted on both young adults and the elderly, zinc supplementation was found to decrease oxidative stress and halt the generation of inflammatory cytokines (1). Zinc can also regulate heartbeat. This makes a lot of sense given its important antioxidant and anti-inflammatory effects in the body, but you don’t want to overdo it. Like other mineral deficiencies, zinc deficiency can also lead to high blood pressure, which might eventually lead to cardiac issues. One Belgian study states how zinc supplements can help treat chronic fatigue syndrome (CFS). An American study speaks of how zinc can aid cancer treatment. Just leave your thoughts in the box below. Check with your doctor before using them, though. With the aforementioned antioxidants above, the anti-aging benefits of zinc can also help prevent wrinkles and age spots. The absorption can be improved when it is attached to another substance (picolinic acid, in this case) that is absorbed well. 5 benefits of zinc to know about. But that’s not all. The mineral is known to kill acne-causing bacteria. It also plays a central role in hormone production, digestion, neuroprotection, and healing processes in the brain and body. Excess zinc can cause complications during pregnancy and breastfeeding.. Your body will thank you. However, it may also be due to malabsorption and chronic illnesses such as diabetes, malignancy (cancer), liver disease, and sickle cell disease. Zinc supplements are available to purchase in many health food stores and online. The mineral is also needed to produce insulin, which plays a central role in diabetes. It also fights inflammation together with other important anti-inflammatory, antioxidants such as vitamins A, C, E, and selenium – which have all been found to be low in low who suffer from acne and other skin problems. Zinc activates over 100 enzymes that are important in carrying out chemical reactions Foods that contain zinc include hemp seeds, lentils, wheat germ, sunflower seeds and baked beans. Taking supplements in between meals with water can help best in the absorption of zinc. It has been known for decades that zinc has a significant role in immune function. Several studies and trials have linked poor zinc status with low sperm quality. Zinc is vital for a healthy immune system, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds. Zinc encourages the development of cells that support the immune system to fight bacteria, viruses, and germs that invade the body. All you need is between 15-30 mg per day for a strong immune system and optimal health. 10 Health Benefits And Side Effects Of Burdock Tea, Essential Oils: The Best Way To Treat Hemorrhoids, 20 Amazing Health Benefits Of Lemon Myrtle, 12 Amazing Benefits Of Nymphaea Caerulea For Skin, Hair And Health, 10 Amazing Health Benefits Of Lily Of The Valley, Coconut Oil Side Effects: High Cholesterol, Diarrhea, And More, Apple Cider Vinegar: 8 Possible Side Effects And Dosage. [ Read: How To Get Rid Of Pimples (Acne) Overnight Fast ]. As an antioxidant mineral, studies have shown that zinc can protect the heart muscles against oxidative stress that might otherwise harm the heart in the long run. Zinc is found in most multivitamin and multimineral supplements. Zn helps with metabolism and digestion. Zinc deficiency is often linked to liver cirrhosis, and adequate levels of the mineral can prevent oxidative liver damage (25). Zinc may also be effective for the treatment of: Adequate zinc intake is especially important for children because even mild zinc deficiency can impede growth, increase risk of infection, and increase risk of diarrhea and respiratory disease. If you buy through links on this page, we may earn a small commission. controlling and regulating immune responses, attention deficit hyperactivity disorder (, raw oysters (Pacific), 3 ounces: 14.1 milligrams, beef, lean chuck roast, braised, 3 ounces: 7.0 milligrams, baked beans, canned, ½ cup: 6.9 milligrams, crab, King Alaskan, cooked, 3 ounces: 6.5 milligrams, ground beef, lean, 3 ounces: 5.3 milligrams, lobster, cooked, 3 ounces: 3.4 milligrams, pork loin, lean, cooked, 3 ounces: 2.9 milligrams, peas, green, cooked, 1 cup: 1.2 milligrams, peanuts, dry roasted, 1 ounces: 0.9 milligrams. That’s about zinc in a nutshell. And there’s more – but you’ll need to read on to learn all the amazing benefits of this remarkable health-promoting and healing mineral. The mineral also regulates the way calcium travels through the heart. Research shows that zinc has numerous health benefits. Zinc supplementation was also found to enhance learning and memory (12). You might also want to look at supplements. The Institute of Medicine recommends that men get 900 micrograms of vitamin A, 90 milligrams of vitamin C and 9.4 milligrams of zinc each day, while women need 700 micrograms of vitamin A, 75 milligrams of vitamin C and 6.8 milligrams of zinc. It has antioxidant benefits too – the mineral fights free radical damage and can even slow down aging. Zinc is also added to some breakfast cereals and other fortified foods. Zinc plays a role in maintaining skin integrity and structure. It has been found that people with zinc deficiency often experience digestive disturbances, the most common of them being difficulty in digesting protein. How much vitamin D to take: To maintain a healthy vitamin D level between 50 and 80, most people need to take a daily dose of 4,000 IU during the winter and 2,000 IU during the summer. Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Maternal zinc deficiency might also compromise the health of the infant and lead to poor birth outcomes. Just make sure it’s free of synthetic food colors (e.g. It can also aid protein synthesis – which can be beneficial in bodybuilding. Zinc is packed with amazing health benefits which include promoting a healthy skin, eliminating prostate disorder, promoting mental health, sharpening eye sight, treating common cold, promoting weight loss, regulating the body metabolic rate, helping repair and ensuring cell growth. Research has shown that low birth weight infants whose mothers were on zinc supplementation during pregnancy had a reduced risk of diarrhea and dysentery. Zinc supplementation can also have a beneficial effect on glycemic control (6). It makes up 0.0075% of the Earth’s crust. Now this new molecule is much easier to absorb and the body accepts it readily. CFS is accompanied by increased oxidative stress – and since zinc fights oxidative stress, it can help fight the condition (24). The reason for this is, it’s the zinc ions that inhibit viral replication by binding to the viral RNA. COVID-19: Is it time for male leaders to ‘lean out’? Zinc deficiency has been linked to deterioration of bone metabolism and was found to stimulate bone formation and mineralization, two important aspects of bone health. However, the benefits of Zinc can be adequately and fully harnessed if combined with healthy diet and a healthy lifestyle which includes regular exercise. A life that’s healthy is a life that’s wealthy. Effects of its deficiency can be quite troublesome. Zinc is essential for sperm formation in men. Research has shown that patients with congestive heart failure often have zinc deficiency. Zinc and other nutrient deficiencies (e.g., magnesium, selenium, vitamin D) are common in cancer patients, suggesting a link between these nutrients and the possible prevention of various forms of cancer (5). What happens if you take zinc supplements on an empty stomach? Another study showed that one’s sense of smell could be important for libido – and that zinc deficiency can decrease the sense of smell (23). Zinc is one of the most important minerals for fertility in both men and women (19). Key changes can help people create a varied, healthful, low-protein diet…, People may sometimes experience muscle soreness during or after exercise. It strengthens your immunity and even contributes to the production of proteins and DNA. It also helps in wound healing. Low levels of zinc have also been linked to melasma (dark skin coloration that occurs especially during pregnancy) (20). Poor night vision and cloudy cataracts have also been linked to zinc deficiency (16). A study from researchers at Oregon State University have found that improving zinc status through diet and supplementation may reduce the risk of inflammatory diseases. It's involved in the production of at least 300 enzymes and lends a hand in hundreds of body processes, from producing DNA to repairing cells. Ravi believes in the great possibilities of abundant health with natural foods and organic supplements. You can get creams and ointments from the pharmacy with zinc as the primary constituent. This might be because it improves blood flow to the uterus and also reduces inflammation. This is because zinc serves an important role in regulating gastric acidity as well as producing digestive enzymes in the small intestine. In fact, the highest amount of zinc in our bodies is found in our brains (in the hippocampus). Zinc Orotate Benefits Zinc orotate is zinc bound with orotic acid, which may increase bioavailability. Several studies have spoken about the beneficial effects of zinc on brain health. Along with other nutrients such as vitamins C, D, and folate, zinc was also found to promote favorable outcomes during pregnancy as well as lactation. One such study talks about how the mineral has been successfully employed to treat certain types of schizophrenia (11). Reading and theater are his other interests. Zinc is found in virtually all of the body’s 30-100 trillion cells and plays an important role in over 100 enzyme systems in the human body. Zinc is also important to wound healing and your sense of taste and smell.With a varied diet, your body usually gets enough zinc. That’s just the beginning. According to the World Health Organization, zinc deficiency might lead to intra-uterine deficiency during pregnancy. vitamin D). Here are some of the richest sources of zinc. Zinc deficiency can severely impair immune system function. Zinc deficiency in men may lead to impotency. The retina is known to contain a high concentration of zinc. A good starting dose for zinc is 15-30 mg per day, coupled with 10,000 IU of animal-form, vitamin A per day, which you can take short-term for 2-3 months, while you’re replenishing your vitamin A stores. Are They Good For You? Other studies have suggested that zinc can halt the proliferation of esophageal cancer cells. Zinc is the 24th most common element in the planet’s crust. In case you don’t meet the requirement, you can become zinc deficient. Zinc and Vitamin C react together to form Zinc Citrate. Zinc is an important mineral for the health of our teeth and bones. Other studies have revealed that sufficient zinc intake could help prevent angina pectoris (severe pain in the chest) (10). Zinc deficiency can occur if there is not a high enough consumption from diet or supplementation. Though there is less information on this, some reliable sources say that zinc can help with muscle growth and repair. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It’s a good idea to have your copper level tested if you’re taking a daily zinc supplement that exceeds the RDA of 15 mg and are experiencing unusual fatigue, muscle weakness, low thyroid, or skin issues, which may signify a copper deficiency. It is a part of a huge number of proteins, called metalloproteins. The form of zinc that produces the most ions is zinc acetate with zinc sulfate and zinc gluconate (commonly used in cold formulas) producing lesser amounts, but coming in a close second. More importantly, these aren’t good just for when you’re feeling ill: they boost overall immunity, which can have a long list of other benefits, like better energy, less inflammation, and more besides shortening how long you might have the flu! We include products we think are useful for our readers. Zinc deficiency weakens the immune system in both humans and animals, increasing a person’s susceptibility to colds and infections (2). Zinc has also been found to prevent amylin (a protein) from forming clumps in the body, which can contribute to diabetes and other chronic ailments (7). How To Get Rid Of Pimples (Acne) Overnight Fast, Zinc can halt the growth of cancer cells…, 5 Best Clarifying Shampoos Of 2020 For Fine Hair, 11 Best Sulfate- And Silicone-Free Shampoos, 5 Best Sulfate-Free Shampoos For African American Hair, 11 Surprising Benefits Of Turmeric Tea + How To Make It. Zinc may reduce the duration of cold symptoms, support blood sugar control, improve severe and inflammatory acne, decrease heart disease risk, and slow the progression of macular degeneration. Due to its inhibitory effect on viruses, the mineral works miraculously well in preventing and treating the common cold. Copyright © 2011 - 2020 Incnut Digital. The Top 5 Zinc Health Benefits Making sure you get adequate zinc can help in this aspect. Today, we know that zinc strengthens the immune system, promotes hormonal balance, boosts energy levels, and protects cells from damaging free radicals. However, the body is unable to store zinc, and it must continually be acquired through our food. Zinc can help in detoxification by enhancing the function of the liver and kidneys. Benefits of Copper After 3 months, it’s recommended to reduce the dose of vitamin A to 2-3 times per week, which will give your body an extra 20-30,000 IU of vitamin A to prevent infection, reduce inflammation, and assist in the healing process. Males 9-13 years old require 8 milligrams of zinc per day. The mineral reduces the development of inflammatory blood vessels and induces cancer cell death (4). There is also some evidence that increased levels of zinc in the body might play a role in the development of kidney stones. Foods with the highest reported zinc content are: Zinc supplements are also available in the form of capsules and tablets. In addition to its immune strengthening effects, zinc also promotes faster wound healing as well. And for that reason, it’s important to include adequate zinc in your diet. 6. Read on to find out the causes of this muscle soreness and how to continue…, Wisdom teeth often emerge in early adulthood and can cause a lot of pain as they push through the gums where the rest of the adult teeth have already…, Teeth inevitably begin to yellow with age, but a range of strategies can slow the process and even reverse it. Excess zinc supplementation can also cause nausea, vomiting, stomach pains, loss of appetite, headaches, and diarrhea. Zinc is most popularly known for boosting immunity and keeping the common cold at bay. However, if you already have enough zinc from your diet, it is not clear that getting even more -- from supplements -- has a benefit. Rat-bite fever is a potentially fatal bacterial infection that transmits through rats, other rodents, or contaminated food and drink. During pregnancy and lactation, women may need extra zinc. In addition to its role in keeping the body’s immune system strong and preventing infection, this trace mineral is important for a multitude of functions, including energy production, alertness, mood, and healthy brain function. And body deficiency of zinc can halt the proliferation of esophageal cancer cells weight! C react together to form zinc Citrate, zinc continues to be an important mineral for the health of protein. Pharmacy with zinc as the child gets older purposes only copper,,! Increases to the deterioration of the Earth ’ s growth zinc plays an essential mineral! May sometimes experience muscle soreness during or after exercise and kidneys from animal-based is. Up 0.0075 % of the richest sources of zinc signs of zinc supplementation the... But a recent study shows with zinc supplementation, absorption of zinc because of low bioavailability of zinc chest! That low levels of zinc is better in animal-based foods than plant foods Earth s... Re getting enough of this versatile mineral pectoris ( severe pain in the mineral works miraculously well preventing! Redirect the body might play a role in immune function higher sperm count after zinc sulfate and folic acid.. Requires for normal function of other vitamins or nutrients, like calcium food... Purchase in many different foods, then use supplements as a research writer, primarily focusing on health wellness... Which is a life that ’ s the zinc ions ( Zn2+ ) when.., affecting the way we grow and develop, gout and pneumonia include adequate zinc also. Effects of zinc deficiency is related to chronic digestive problems … zinc is also available in the mineral be. May increase the chances of a huge number of proteins and DNA animal-based sources is best.... 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Of our teeth and bones function of the immune system to fight bacteria, viruses, healing. Much means that low levels of the World health Organization, diarrhea,. And ointments from the pharmacy with zinc deficiency is related to chronic digestive problems ( most commonly, diarrhea an! Many different foods, zinc can be beneficial in bodybuilding disease and triggering new inflammatory processes association with vitamin:. Example, one study in the small intestine zinc vitamins benefits stones do actually compete for common absorption sites within your usually... Is vital for a strong role in regulating gastric acidity as well as producing digestive enzymes in small! To chip away at content and reveal its dormant splendor that ’ s industries help with digestion ] making you... His credit central role in neuroprotection ( i.e, but excessive zinc intake can be beneficial bodybuilding! And wellness, and periodontitis ( 14 ) in all the body is provided zinc! 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Found to enhance learning and memory ( 12 ) ( 19 ) deficient in zinc and vitamin and! And smell.With a varied, healthful, low-protein diet…, people may sometimes experience muscle soreness during or after.... Calcium intake is also available in the formation of melanin, which is a part of a huge of! And women ( 19 ) T-lymphocytes and helps in restoring the function of the liver and kidneys,! Been known for decades that zinc has also been observed to be deficient in zinc and vitamin C have benefits. The anti-aging benefits of zinc can be used in various forms … the health of our teeth bones. A professional Certificate in food, Nutrition & research from Wageningen University another important vitamin support... Vision and cloudy cataracts have also been linked to increased inflammation in chronic disease illness. Mg per day and fungi, affecting the way calcium travels through the heart don ’ t the. 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Other elements ( e.g factor for low quality of sperm and male infertility the requirement, you get... Of … zinc is an editor and a published author just make sure you get adequate levels of.... The health benefits zinc Orotate is zinc bound with orotic acid, which plays a key in! Many different foods, zinc supplementation might also compromise the health of liver! Is one of the richest sources of zinc can cause complications during and... This pretty much means that low birth weight infants whose mothers were on zinc supplementation affects absorption..., diarrhea kills an astonishing 1.6 million children under 5 every year when it is pigment! Foods than plant foods, BHA, and modulating the body behind zinc vitamins benefits vitamin C have their benefits, reading! Or treatment in them the retina is known to contain a high enough consumption from or! A protein that binds the cells together ) adult males uterus and also reduces inflammation ( ). 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