Zinc

Atomic number 30.

Zinc is an essential trace mineral – meaning the body must have zinc and it must come from our diets via food or supplementation because the body does not create it on its own.

The most widely known function of zinc is its ability to possibly shorten the duration of colds (though there is no cure for the common cold) and the immune boosting function it plays. The functions of zinc in the body go far beyond immune support. In fact, zinc has hundreds of functions in the human body. From ion transport to cell division zinc plays many critical roles.

For the most part, here in America we do not have much issue with zinc deficiency because the standard American diet provides an adequate amount. BUT on the chance that you are struggling to meet your body’s zinc needs there are many ways to close the gap.

Oysters contain the most zinc compared to other foods, but if you are not into sea food don’t fret! Zinc can also be found in red meats, poultry, fortified breakfast cereals and bars, dairy products, almonds, kidney beans, and many more.

People with GI issues (irritable bowel syndrome for example) and other diseases (Chron’s disease or Celiac Disease are examples) that can contribute to poor absorption tend to be the most at risk for a zinc deficiency. Being that animal products provide most dietary zinc vegetarians can also find themselves at risk for a zinc deficiency due to lower levels of bioavailable zinc in non-animal products. Several other groups of people and communities may find themselves at an increased risk for a zinc deficiency, so it is always smart to have an open dialogue with your health care provider about your nutritional needs.

It is important to remember that most every vitamin and mineral has an intake range that is considered adequate and healthy and should be adhered to in order to avoid over -supplementation and toxicity.

Contraindications are also possible when taking zinc as it can decrease the effectiveness of other drugs, have negative interactions with other supplements/meds, and cause side effects when taken in too high amounts.

Recommended Dietary Allowances (RDAs) (the daily intake amount needed to meet nutritional needs) can fluctuate and vary among sex, age, communities (for example pregnant or breastfeeding mothers or those with specific illnesses/diseases), ethnicities, and geographic location. Be sure to speak with your health care provider before starting any new supplement.