Zinc

The role of zinc in the body

Zinc is essential for:

• Immunity (creation and activation of white blood cells).
• Synthesis of proteinsProteins are high-molecular organic substances consisting of alpha-amino acids linked in a chain by a peptide bond. In living organisms, the amino acid composition of proteins is determined by the genetic code. During synthesis, 20 standard amino acids are used in most cases. Many combinations of them determine the great diversity of properties of protein molecules. Proteins play a key role in the immune response and can perform transport, storage, catalytic, structural, and receptor functions. Proteins are an important part of the nutrition of animals and humans. The main sources of proteins are meat, poultry, fish, milk, nuts, legumes, and grains. and DNA (cell division, wound healing).
• Work of enzymesEnzymes are proteins that accelerate chemical reactions in the body. They ensure the occurrence of metabolic processes such as food digestion, energy release, cell formation, and many others. (more than 300 reactions, including metabolism).
• Hormonal balance (insulin, testosterone, thyroid hormonesHormones are biologically active substances that are produced by specialized cells or glands (such as endocrine glands) and regulate various physiological processes in the body. They act as chemical signals that are transmitted through the bloodstream to organs and tissues to control and coordinate a wide range of functions, including metabolism, growth and development, reproduction, mood, and more. Examples include insulin, testosterone, estrogen, and adrenaline.).
• Cognitive functions (memory, learning).
• Healthy skin, hair and nails.

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Zinc deficiency

Reasons:

• Lack of food (vegans, fasting).
• Malabsorption (intestinal diseases, alcoholism).
• Increased losses (diarrhea, burns, chronic diseases).

Symptoms:

• Immunodeficiency (frequent infections, slow wound healing).
• Skin problems (dryness, acne, eczema, hair loss).
• Loss of taste and smell (hypogeusia, anosmia).
• Neurological disorders (irritability, depression).
• Growth retardation in children, impotence in men.

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Excess zinc

Reasons:

• Overdose of supplements (>40-50 mg / day for a long time).
• Working with zinc (industrial poisoning).

Symptoms:

• Nausea, vomiting, diarrhea.
• Dizziness, sweating.
• Decreased immunity (due to copper suppression).
• Copper deficiency (zinc interferes with its absorption → anemia, neurological disorders).

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Norms of zinc in the blood

• Serum zinc: 12-25 mmol / l (depends on the laboratory).
• Daily requirement:
• Men: 11 mg / day.
• Women: 8 mg / day.
• Pregnant/lactating women: 11-12 mg / day.

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Where is zinc stored?

Zinc does not accumulate in the body in large quantities, so you need to take it regularly. Basic stocks:

• Muscles (~60%).
• Bones (~30%).
• Skin, liver, kidneys, prostate (in men).

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How to remove excess zinc?

1. Stop taking supplements (the main cause of excess).
2. Increase copper consumption (for balance):

• Liver, nuts, seafood, buckwheat.

1. Sorbents (activated carbon for acute poisoning).
2. Symptomatic treatment (for vomiting, diarrhea-rehydration).
3. Control of tests (zinc, copper, total protein).

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Diet for zinc imbalance

If there is a shortage:

• Sources of zinc:
• Oysters (record holder).
• Red meat, liver.
• Pumpkin seeds, sesame seeds.
• Eggs and cheese (especially hard varieties).

If there is an excess:

• Exclude additives and fortified foods.
• Increase fiber (binds zinc in the gut).
• Drink more water (accelerates elimination).

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When should I see a doctor?

• For symptoms of deficiency/excess.
• If the level of zinc in the blood is out of the norm.
• For chronic diseases (gastrointestinal tract, diabetes, autoimmune diseases).

Important: Do not take zinc without testing and consulting a doctor! A prolonged surplus is just as dangerous as a deficit.