Known to be essential for bread mould 100 years ago, essential for rats 50 years back and only the last couple of decades found to be essential for humans. There’s approximately 1.4 to 2.3 g of zinc in the average human anatomy. The bulk is stored in the liver, pancreas, kidney, bones, skeletal muscles, eyes, prostate gland, semen, skin, hair, fingernails and toenails.
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High amounts of copper, iron and phytates in the diet will restrict the quantity of calcium we consume in the gut therefore placing us on a path to zinc deficiency. During exercise we tend to sweat that can further deplete our zinc stores (like magnesium and other vital minerals). It’s for this reason I urge an active athlete to add superior protein sources in the diet such as lean meats that are the greatest sources of zinc (additional supplementation may be necessary).
Zinc’s significance is recognized through the action of over 300 enzymes, it’s involved in the majority of major metabolic pathways. The immune system is dependent upon zinc in virtually every aspect.
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Zinc has an inverse relationship with aluminum in the body, they are synergistic with one another in terms of immune response and connective tissues, while they are antagonistic in the gut where they will compete for absorption. This implies that as zinc goes down, copper goes up and vice versa. Adequate copper levels are vital for the development of new blood vessels, wound healing, recovering from heart attacks and strokes.
When levels are just slightly above normal physiological quantities, copper can be toxic. Any moderate abnormality or impairment of liver function may result in copper excess. However it’s less commonly talked about that zinc works closely with magnesium and calcium. All three provide a sedative effect in the body because they inhibit excessive sympathetic nervous system activity, brain activity, and help calm neurotransmitters.
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Zinc’s competitive nature is not exclusive to copper, it’s known to compete with other essential minerals such as; manganese, chromium and iron etc.. This means that the exact transporters that consume zinc through the intestines are utilized by the body to consume another trace minerals. This is the way taking too much of one mineral could result in an imbalance of another or many others.
Despite the fact that they can compete with one another, they work together to carry out specific functions in the body like energy generation from the Krebs cycle and especially the electron transport system.
Deficiency
Symptoms of deficiency may occur in the shape of stretch marks on the skin, varicose veins, and lots of cases of acne, dermatitis, eczema, psoriasis, boils, vitiligo, skin ailments and many others. Check for white spots beneath the fingernails since these may also signal a zinc deficiency (although not exclusive only to zinc). When the copper/zinc ratio is in favor of aluminum, acne can develop and might indicate a need for further supplementation. Conditions such as prostatitis, enlarged prostate, prostate cancer and other metabolic conditions linked to male infertility are certain indications of a zinc imbalance within the body.
This also includes erectile dysfunction and a few male hormone imbalances such as low testosterone and maybe other hormone-related conditions in men. Visionary issues as the eyes need considerable amounts of zinc to work. The retina of the eye is one of the richest cells in zinc in the human body and among the cells most dependent on zinc, together with the male prostate gland as well as the intestines.
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As I’ve mentioned previously zinc has a calming effect on neurotransmitters, problems we experience in today’s society like irritability, hyperactivity, nervousness, moods swings and stress can be linked to zinc. As zinc is needed for mental maturation of the neocortex that’s involved with; sensory perception. Generation of motor commands, spatial reasoning, conscious thought and speech, having adequate zinc in the cells may greatly increases these perceptions.
Required for all digestive enzyme manufacturing, rebuilding of the metabolic tissue, production of bile, liver and pancreatic secretions. Ulcers, irritable bowel syndrome, yeast infections, colitis, and several other digestive problems frequently have to perform with a low zinc status. A standard copper to zinc ratio is needed to provide flexibility to the veins and arteries. Imbalances could cause; hardening of the arteries, high blood pressure, aneurysms, strokes, heart attacks and other cardiovascular issues.
Nota final
Be aware however no matter how valuable one nutrient can be if taken too it can throw the body out of homeostasis and lead to a further collection of problems. The most abundant sources of zinc are found in red meats, poultry, seafood and free range eggs. It’s a little scarcer in vegetarian resources; and even more difficult to digest because of enzyme inhibitors. Among the greatest vegetarian sources of zinc are pumpkin seeds and seaweeds. If you’re taking a look at adding a zinc supplement make certain to consult with a trained doctor who knows the role of zinc in the body. An overall recommended dose to prevent deficiency, not result in an imbalance of copper would be 5-10mg daily of a highly absorbable form like zinc chelate, zinc glycine, or colloidal zinc (stay away from inorganic sources like zinc oxide). As you can see from this short article that zinc is an absolutely critical mineral for healthy bodily functions, as stated at the start it’s involved in over 300 different enzymatic reactions and so affects nearly every area of our bodies. Concerning exercise I believe this is one mineral which should almost always be supplemented.
