What flushes zinc from the body?

It is now fashionable to attribute poor health to a polluted environment, total workload and lack of time, but health problems can be associated with a deficiency of just one microelement. According to WHO, over 2 billion people on the planet suffer from a chronic lack of zinc, an essential mineral, the deficiency of which can cause irreversible health consequences. Zinc is not produced in the human body, but is very important for the stable functioning of all organ systems, strong immunity and hormone secretion.

What is zinc

deterioration of night vision, constant eye fatigue;
very slow wound healing;
hair loss;
characteristic gray tint of the skin;
indigestion;
violation of taste and smell;
decreased concentration;
dystrophy;
disturbances in the functioning of the nervous system (irritability, high nervous excitability);
rapid fatigue;
skin diseases (including acne, scaly rashes, eczema, frequent inflammation);
decreased collagen synthesis.

Abuse of coffee and alcoholic beverages, long-term use of hormonal medications, as well as the recovery period after operations and severe injuries deplete zinc reserves. Vegetarians, pregnant women, diabetics and people with chronic inflammatory diseases of the gastrointestinal tract are also at risk for developing deficiency.

Best Zinc Supplements

Additive name	Short description
SPORTER ZINC 30 CITRATE PLUS – 120 CAPS	Sporter Zinc 30 citrate plus is a supplement based on zinc, a trace element responsible for a number of the most important functions in the human body.	Buy product
NOW FOODS ZINC GLYCINATE – 30MG 120 SOFT GEL	NOW FOODS ZINC GLYCINATE-30mg 120 Softgel Capsules – Zinc glycinate dietary supplement enriched with pumpkin seed oil.	Buy product
NATROL ZINC – 60 TAB	NATROL High Absorption Zinc – 60 tablets are chewable, fast-absorbing zinc tablets with pineapple flavor. The main purpose of this drug is immunostimulation, improving metabolism and increasing activity.	Buy product
OSTROVIT ZINC PICOLINATE 150 TAB	Ostrovit Zinc Picolinate is a fast-absorbing zinc picolinate tablet. It is a form of combining zinc with picolenic acid.	Buy product
IRONMAXX ZINC PROFESSIONAL – 150 CAPS	Zinc Professional from IronMax is a supplement with the main component Zinc, a mineral important in building testosterone.	Buy product

What are the beneficial properties of zinc for the body?

Zinc is essential for men. The male body uses it for the normal functioning of the genital organs and sperm production. After the age of forty, men should especially carefully monitor their zinc levels, otherwise a deficiency of the mineral will lead to a decrease in testosterone levels, which will cause erectile dysfunction. Sufficient zinc content also prevents prostate adenoma.

In women, zinc deficiency often leads to delayed puberty. In adulthood, the mineral is necessary to maintain intimate health, hormonal levels and a stable menstrual cycle. Zinc takes an active part in the production of female sex hormones estrogen. A lack of zinc during pregnancy can lead to complications, the development of pathologies in the fetus and premature birth.

Other beneficial properties of zinc include:

Boosting immunity. Zinc significantly reduces the risk of developing inflammatory processes. Its antioxidant properties prevent the development of chronic diseases (including diabetes, cancer and heart defects). The study showed the effectiveness of zinc preparations during colds. Their use reduced the duration and severity of ARVI symptoms, and the systematic intake of zinc for preventive purposes made it possible to prevent infectious diseases. The trace element minimizes the level of cortisol, a stress hormone that “kills” the immune system and destroys muscle fibers.

Improving the functioning of the cardiovascular system. Regular consumption of zinc helps cleanse blood vessels of cholesterol and triglycerides and stabilize systolic blood pressure. Zinc supplements stimulate brain activity, improve memory, mental abilities and overall well-being.
Active fight against dermatological diseases. Zinc supplements clear the skin even with severe forms of acne and cystic acne. Doctors recommend increasing the amount of this mineral in the diet if you are prone to dermatoses. By stimulating the production of collagen, zinc smoothes out early wrinkles and increases the elasticity of the skin.
Maintaining visual acuity. Zinc can stop the development of one of the most dangerous eye pathologies – macular degeneration (macular degeneration), which can lead to complete loss of vision. It also accelerates the absorption of vitamin A, which is an effective prevention of blepharitis and cataracts.
Normalization of blood sugar. The trace element regulates sugar levels and is involved in the secretion of the hormone insulin. It is effective in controlling sugar levels in diabetic patients.
External attractiveness. Hair and nails consist of protein, in the synthesis of which zinc is actively involved. Its deficiency leads to the fact that the curls begin to split, lose strength and shine, and the nail plates grow poorly, flake and become covered with whitish spots. Zinc for hair and nails is a real panacea that can revive the most lifeless strands and crumbling nails.

Does taking zinc harm the body?

When taken according to the instructions, zinc supplements provide exceptional benefits. However, violation of recommendations and abuse (over 40 mg per day) can cause side effects.

Possible side effects from taking:

nausea;
diarrhea;
vomiting;
sharp abdominal pain;
symptoms similar to the flu or acute respiratory infections (fever, headaches, cough, loss of strength).

In such cases, it is necessary to seek qualified medical help.

Please note that long-term and uncontrolled use of zinc supplements can interfere with the absorption of copper. This will provoke a deficiency of the substance in the blood, which can have unpleasant consequences for the body. Also, taking zinc supplements can affect the absorption of antibiotics, reducing their activity.

Latest Research on Zinc Supplementation

The effect of zinc (Zn) on the body has been closely studied since 1869, and today the number of scientific works on its effect on the human body is only growing every year. Here are some examples of the names of studies, the results of which were published on the PubMed website (database of the US National Library of Medicine) in 2023:

The role of zinc in bone health and regeneration.
Carnosine, Zn and Cu: A Triple Solution to Protect Bone and Cartilage.
Important role of Zn in neurological diseases.
Protective role of Zn in the pathogenesis of respiratory diseases.
Zinc in Cardiovascular Function and Disease.
Zn dynamics regulate early ovarian follicle development.
Zinc deficiency and the therapeutic value of zinc supplementation in childhood gastrointestinal diseases.
Potential association of Zn deficiency and skin reaction of the hands and feet (hand-foot syndrome).
Efficacy of Zn therapy in the treatment of pressure ulcers.
Ketamine and Zn: Treatment of Anorexia Nervosa.
Effect of Zn supplementation on lipid profile in patients with type 2 diabetes mellitus.
The role of Zn in cancer: from metabolic changes to therapeutic applications.
Potential role of Zn in improving treatment of COVID-19.

Medical scientists continue to elucidate and clarify the mechanisms of zinc’s effect on immunity. For example, the study “Zinc modulates glutamine metabolism in T cells” by Nergis Güzel, Lotharie Rink and Henrika Josephine Fischer shows that a deficiency of this nutrient may contribute to the development of autoimmune diseases, while Zn supplementation may benefit their therapy.

How to understand and what are the signs that there is not enough zinc in the body

The worldwide prevalence of zinc deficiency is estimated at more than 20%.

Severe zinc deficiency can be inherited or acquired. Acquired deficiency of this mineral is possible after excessive alcohol consumption, is characteristic of patients on parenteral nutrition without Zn supplements, and is possible due to penicillamine therapy. The first signs of severe deficiency are diarrhea, blistering rash, and psychological disorders. Then hair begins to fall out, weight is rapidly lost, and helminthiasis plagues you. Poorly healing ulcers occur. Neurosensory disorders and testosterone deficiency in men and secondary immunodeficiencies develop.

Moderate zinc deficiency can be recognized by the following symptoms:

excessive sweating in hot weather;
roughening of the skin;
poor appetite
night blindness, decreased acuity of taste, smell, hearing;
mental lethargy;

problems with the digestive system:

abdominal discomfort ↓;
gastroesophageal reflux disease ↓;
worsening gluten tolerance ↓;
increased gas formation ↓;
foamy diarrhea ↓;
problems with nutrient absorption ↓;
inflammation of the walls of different parts of the intestine ↓;
peptic ulcer;

Mild but long-term dietary Zn deficiency leads to impaired growth rate in children, decreased serum testosterone levels and reduced ejaculate volume and sperm count in young men and adult men, impaired immune system function, abnormally low taste sensitivity, excess ammonia in the blood, as well as decreased adaptation to darkness and loss of lean body mass.

Products containing zinc

A large number of well-known products are rich in zinc. Nutritionists recommend including them in your daily diet to improve your well-being and support your body during periods of increased physical activity and stress.

Название продукта	Zinc content mg/100 g
oysters	60
Calf liver	15
Red meat (beef, lamb)	9
Pumpkin seeds, pine nuts, sesame seeds	7,6
Wheat bran	7
Almonds	3,6
Black chocolate	3
Groats of oatmeal	2,6
Buckwheat	2,5

However, eating a product rich in zinc does not guarantee that the body completely absorbs the valuable microelement. Zinc contained in foods is absorbed by 20-40%, so the best way to avoid deficiency is dietary supplements. A synthetic microelement is vital for vegetarians, athletes, people on a low-protein diet, pregnant and nursing mothers.

Use of zinc for athletes

Zinc is a faithful companion for athletes and all active people. Intense physical activity promotes rapid excretion of zinc through urine and sweat. After competitions or intense training, athletes often experience a zinc deficiency. This condition is fraught for the athlete with a sharp decrease in performance and performance, so the mineral reserves in the body must be replenished.

An athlete’s diet must include dietary supplements with zinc. The athlete’s body, constantly exposed to very high loads, reacts sensitively to the lack of minerals. Without sufficient levels of zinc, regeneration processes are disrupted (tissues do not recover for a long time after injury) and immune function is inhibited, which makes the body vulnerable to infectious diseases.

In addition, without the participation of zinc, it will not be possible to build muscle mass, since it plays an important role in protein synthesis. Zinc also takes part in the production of testosterone, the main male hormone, without which any athletic achievement is unthinkable.

How to take zinc correctly

The amount of mineral taken depends on the characteristics of the body and individual needs. The average dosage of zinc for adults is 10-20 mg per day, but during severe illnesses, under high loads and during the recovery period, the dose can be increased many times.

Professional athletes during intense training can take up to 30 mg of the substance per day. A characteristic feature is that during increased physical and mental stress, zinc is absorbed better.

The exact daily dose depends on the type of supplement, as each contains its own amount of elemental metal. Pharmaceutical companies produce zinc in different forms, the most popular of which are picolinate, gluconate, citrate and zinc acetate.

Average degree of digestibility of different forms of additives:

zinc oxide and sulfate (up to 48%);
zinc glycerate and acetate (up to 60,9%);
zinc citrate and picolinate (up to 61%).

It should be remembered that the digestibility of an element also depends on the degree of its deficiency, the state of the gastrointestinal tract and health in general. It is not advisable to combine the intake of zinc supplements with tea and coffee, because the tannin and caffeine present in them interfere with the absorption of drugs. Vitamins A and E will help improve the absorption of zinc.

Hack and predictor Aviator

Zinc is an essential element for human health. Our body needs it throughout the entire life cycle, from the formation of the fetus in the womb to deep old age.

This metal is a natural immunostimulant; without it, proper bone formation, normal functioning of digestion and almost all organ systems are impossible. The first signs of deficiency can be manifested by lethargy and apathy, lack of strength, and sexual dysfunction. Men who are deficient in this microelement suffer from impotence and infertility.

Although zinc is present in many foods, its bioavailability is limited. To satisfy the body’s need for a daily dose of a microelement, it is necessary to take a special vitamin complex, observing the dosage and adhering to the recommendations for use.

obstetrician-gynecologist of the highest category, specialist in reproductive medicine, clinical hemostasiology, integrative and anti-aging medicine.

What is zinc
Useful Properties
Is there any harm from zinc?
Zinc Deficiency Symptoms
Causes of zinc deficiency
What reduces and increases zinc levels
Brief conclusions
List of used literature

If a couple of years ago the effect of zinc on the body was underestimated, now it is considered one of the main “fighters” for the health of the human body. His list of achievements includes protection of the immune system, synthesis of 300 enzymes, high-quality fetal development, prevention of sexual dysfunction and infertility.

However, excessive consumption of zinc can result in a number of unpleasant consequences. What are the benefits and potential harms of this element?

What is zinc

This mineral is one of the most important elements. It can be found in almost all cells of our body. Most of it (60%) is found in bone tissue and muscles, and a smaller part (about 40%) is distributed between the cells of the skin, liver, retina and prostate gland in men.

Zinc is involved in more than 200 enzyme reactions. This figure is higher than any other mineral. The need for zinc depends on age: it increases during periods of increased growth and development, as well as during pregnancy and lactation.

The history of the use of zinc as a beneficial biological additive goes back to Ancient Egypt. It was there that 5000 years ago they used zinc ointment to heal wounds.

Zinc underwent more serious scientific research in the mid-20th century. During the experiments, it was found that rats’ burns began to heal after a small dose of zinc was added to their diet. Since then, zinc has become a subject of particular interest to the scientific community.

Useful Properties

This microelement performs a large number of important functions in the body:

Participates in the processes of replication, transcription, expression and stabilization of genes. And this is a catalyst for many reactions, including human physical and mental abilities.
It is a strong antioxidant and has an anti-inflammatory effect.
Maintains immunity at a high level.
Participates in the transformation of proteins, fats and carbohydrates.
Affects the synthesis and functioning of steroid and thyroid hormones, nucleic acids, red blood cells.
Prevents the development of cataracts.
It is one of the main links in the process of regeneration of the skin and mucous membranes.
Affects the maintenance of systemic homeostasis.
Participates in blood clotting processes and plays a role in the proper functioning of the visual organs.
Regulates acid-base balance.
In the central nervous system, it stimulates the conduction of signals and affects the processes of learning and memory.
Reduces the toxic effect of heavy metals.
Helps the pancreas function properly by facilitating easier release of insulin.
Essential for muscles and bones.
Responsible for the health and quality of hair and skin.
Promotes proper development and growth of the fetus.

Starting from the prenatal period, it participates in the formation of tissues and metabolic processes. According to a study by Russian scientists, children with normal levels of microelements at birth are more harmoniously developed physically and are approximately 2 cm taller at different age periods.

A group of scientists from the UK found that low zinc levels are associated with premature birth, growth retardation and preeclampsia (increased blood pressure, water retention and loss of protein in the urine).

And scientists from Harvard say: babies born to mothers who took zinc have a higher gestational age and Apgar scores at birth compared to children whose mothers did not take this trace element.

Among other things, we emphasize 3 more very important actions of zinc:

Prevention of cancer. According to numerous studies, zinc ions are involved as an important tumor neutralizing agent in oncology. Scientists have noticed that the level of this mineral decreases markedly in prostate, ovarian and other cancers. Zinc is part of superoxide dismutase. It is involved in the regulation of lipid peroxidation, a phenomenon that significantly increases its performance in breast cancer. Many years of experiments by scientists have proven that preventive use of zinc supplements for 10 years in premenopause significantly reduces the risk of developing this disease. And if zinc works together “in team” with vitamin C, E and b-carotene, then this effect is greatly enhanced.
Preserving hormonal and reproductive health in women:
- prevents the development of menstrual dysfunction;
- prevents early menopause;
- supports the synthesis of sex hormones;
- sexual desire increases;
- stabilizes the hormonal background;
- reduces the manifestations of premenstrual syndrome (headache, depression, tearfulness).
Male sexual function:
- regulates the concentration of testosterone and dihydrotestosterone by increasing the level of luteinizing hormone;
- prevents the conversion of testosterone to estrogen;
- improves the quality of a man’s biomaterial;
- responsible for the preservation of genes during spermatogenesis;
- zinc is part of superoxide dismutase, which neutralizes excess ROS (reactive oxygen species);helps sperm mature and improves their quality;
- reduces the risk of inflammatory processes in the prostate;
- reduces the level of androgens in the blood, thereby triggering the process of destruction of cancer cells;
- protects against impotence;
- prevents prostate enlargement.

The zinc content in sperm reaches 1900 mcg/g. This is a very high figure. Therefore, the effect of zinc on spermatogenesis can be called irreplaceable.

Is there any harm from zinc?

Harm from zinc can only appear with multiple overdoses, which is 100 mg/day.

This is possible due to thoughtless intake of dietary supplements. Signs and symptoms of zinc overdose include:

temperature increase;
fatigue;
Gastrointestinal disorders (diarrhea, nausea);
anemia;
decrease in HDL cholesterol levels;
a decrease in the level of copper and magnesium (zinc has an antagonistic relationship with them), which means that early graying of hair and decreased collagen production may occur;
development of metabolic syndrome;
increased triglyceride levels.

Let us remind you that these symptoms can appear due to a regular overdose of zinc.

Other sources of excess amounts of this element may be artificial zinc fertilizers, galvanized cookware, or work in the production of alloys.

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Zinc Deficiency Symptoms

The average zinc intake is only 47-67% of the recommended intake. Therefore, it is not surprising that symptoms of deficiency of this microelement are quite common.

How does deficiency manifest itself?

nails and hair become dry and brittle;
leukonychia (white spots on the nails);
acne;
poor wound healing is observed;
a person is overcome by a bad mood, depressive thoughts appear;
problems with concentration develop;
fatigue;
decreased resistance to infectious and allergic diseases;
vision deteriorates, which is accompanied by clouding of the lens;
the intestines do not work well: diarrhea and constipation appear;
weight loss for no reason.

In children, zinc deficiency can be observed in the form of slow growth and late puberty.

In young women, chronic zinc deficiency can lead to a number of reproductive problems: menstrual irregularities, increased pain during PMS, and problems with conception and pregnancy.

In men, a deficiency of this element leads to early decline in sexual function, deterioration in sperm quality, and impaired testosterone production.

Elderly people, in addition to the listed symptoms, suffer from dizziness, progressive hearing loss, and constant tinnitus. Also, zinc deficiency can contribute to the progression of atherosclerosis. Therefore, it is very important for older people to monitor the level of this microelement.

Causes of zinc deficiency

Zinc deficiency can occur for several reasons:

poor, unbalanced diet;
vegetarianism, veganism, strict diets;
insufficient protein intake;
chronic gastrointestinal diseases that impair the absorption of nutrients;
frequent consumption of alcoholic beverages;
taking medications that reduce acidity (ranitidine, famotidine, omeprazole, esomeprazole and pantoprazole);
taking diuretics, contraceptives, antibiotics;
frequent stress;
excessive exercise;
chemical poisoning;
increased need for zinc (adolescence, pregnancy, lactation).

What reduces and increases zinc levels

A favorable environment for good absorption of zinc is protein foods. Therefore, with regular use, the risk of deficiency is low. Vitamin A and B2 also help with the absorption of the element.

As for food products, the substance is absorbed worst of all from legumes and whole grains, since they contain phytate, which interferes with the absorption of zinc. The microelement also does not combine well with caffeine, calcium, copper and vitamin B9 – these substances compete with zinc for absorption in the small intestine.

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Brief conclusions

Zinc is an essential trace element in our body. Without its beneficial effects, the immune and reproductive systems, the central nervous system, and the antioxidant system cannot function normally. It also plays a huge role during pregnancy and the early development of the child. With a deficiency of this microelement, the body reduces its reserves, as a result of which unpleasant symptoms and diseases, including cancer, can occur.

List of used literature

Fraker PJ, King LE A distinct role for apoptosis in the changes in lymphopoiesis and myelopoiesis created by deficiencies of zinc.
Khabarov AA, Budko EV, Lushov KA, Gorbacheva LA, Eltsova NO Zinc: topicality and characteristics of dietary supplements.
Skalny AV, Kudrin AV [Radiation, trace elements, antioxidants and immunity.

What flushes zinc from the body?

What is zinc

What are the beneficial properties of zinc for the body?