Scientists are now saying, “zinc is such a critical element in human health that even a small deficiency can be disastrous to an individuals health .” Zinc improves all aspects of your health and well-being. Zinc is so important because it is found in every tissue in the body and is directly involved in cell division. It is a powerful antioxidant, helping to prevent cancer, but zinc also is directly involved in the maintenance of ideal hormone levels. Zinc also plays a vital role in Nitric Oxide production and endothelia health.
Zinc plays a critical role in inhibiting the early processes of endothelial dysfunction, the primary cause of atherosclerotic disease. Endothelial dysfunction is also a known cause of hypertension and hyperlipidemia.
Zinc deficiency makes both men and women infertile and causes low libido. Low zinc also exacerbates the effects of stress on the body and accelerates aging. Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina.
Be aware that zinc deficiency is not only prevalent in malnourished individuals or developing countries. Rather, it is widespread in the U.S. and the UK, and it is particularly common in areas where the population eats a large amount of cereal and grain proteins.
Low zinc will produce an altered sense of taste leading to cravings of saltier, sweeter food. Deficiency can also be indicated by diarrhea, low energy, chronic fatigue, infertility, poor immunity, bad memory, inability to focus, ADD symptoms, slow wound healing, nerve dysfunction, and ringing in the ears.
10 well documented health benefits of Zinc
#1 Improve Cardiovascular Health
Zinc is vital to maintain the health of cardiovascular cells and the endothelium. The endothelium is the thin layer of cells that lines the blood vessels and plays a major role in circulation. Low zinc can cause a deficiency in the endothelial barrier, which leads to high cholesterol buildup and inflammation. Cholesterol and inflammation increase your risk of heart disease.
Studies show that poor zinc status can amplify the negative cardiovascular effects of a high-fat, high-cholesterol diet, whereas an adequate zinc intake will have a protective effect and inhibit the progression of heart disease, through its support of Nitric Oxide levels. The elderly population is especially susceptible to the buildup of inflammatory markers including C-reactive proteins and cytokines, which have been called “slow, silent killers.”
#2 Become More Sensitive to Insulin and Prevent Diabetes
Zinc is improves the function of most hormones, including insulin. Zinc is critically involved in at least three roles in insulin health. First, zinc binds to insulin so that insulin is adequately stored in the pancreas and released when glucose enters the blood stream. Second, zinc improves cell health, making up a component of the enzymes necessary for insulin to bind to cells so that glucose can enter and be used as fuel. The process of insulin binding to the cell is what is referred to with the term “insulin sensitivity” and means that the cell is receptive to insulin.
Once insulin binds to the cell, it “opens the door” so that the glucose can enter the cell and be used for energy. If the cell is resistant to insulin, glucose will stay in the blood stream, cause high blood sugar, and ultimately leading to fat gain. When zinc concentration falls, there is a reduction in insulin secretion and peripheral insulin sensitivity, which if persistent, will lead to diabetes. Third, zinc has anti-inflammatory effects as mentioned, above, via its role in abolishing inflammatory markers such as C-reactive proteins. Zinc also helps get rid of substances that cause inflammation in cells, helping to preserve cell health and insulin sensitivity.
A recent study of Spanish school children found a direct relationship between low zinc levels, greater body fat content, and insulin resistance. The children who were classified as zinc deficient had poorer insulin sensitivity and greater glucose intolerance (a related measurement of persistent blood sugar levels) than those whose level was adequate.
#3 Improve Sleep, Cognition & Energy Levels
Zinc plays an essential role in neurotransmitter function and helps maintain cognition. It is necessary in the metabolism of melatonin, which is a key hormone for healthy sleep.
In addition, zinc regulates dopamine, an energizing neurotransmitter that gives you drive and focus. Also, zinc is part of an enzyme that is necessary for the anabolism of fatty acids in the brain membrane. This is very important because a key part of supporting brain health and cognition is to ensure the membrane gets the nutrients it needs.
Zinc is a commonly ignored mineral for treating ADHD. Studies show children with ADHD tend to have lower zinc than healthy children. Even more promising, one study of 400 children with diagnosed ADHD found that taking 150 mg/d of zinc sulfate improved impaired social behavior and made subjects less hyperactive and impulsive than a placebo.
#4 Prevent Cancer and Boost Immune Function
Ananda Prasad, a leading researcher in the field of zinc and health, notes that simply ensuring our zinc levels are adequate can help cure a number of the most severe health problems, especially cancer and poor immune function. Along with prostate cancer, low zinc plays a role in the development of most cancers since it is instrumental in healthy cell proliferation. Recent evidence links zinc deficiency to cancers of the breast, colon, ovaries, lungs, skin, and leukemia.
Zinc deficiency profoundly affects the immune system because low zinc produces a direct and rapid decline in T cell function. T cells elevate the body’s immune system when viruses, bacteria, or challenges to health arise. Older people are at greater risk of zinc deficiency, which is not thought to be solely due to poor dietary intake. There’s evidence that a need for more zinc may increase with age to counter inflammation, support the immune system, and ensure healthy cell function.
#5 Elevate Mood and Avoid Depression
The exact relationship between zinc deficiency and depression is unknown, however it surely has to do with the role of zinc in neurotransmitter and hormone production. Dopamine production, which is partly regulated by zinc status, is a chemical that boosts energy, mood, and reward-driven learning.
#6 Prevent Alzheimer’s & Promote Brain Health
The super antioxidant effects of zinc allow it to effectively help the body eliminate heavy metals from the brain so they don’t build up in tissue and cause damage. It also helps maintain cellular homeostasis of brain cells. This combination help prevent neurodegeneration and the development of Alzheimer’s disease.
#7 Improve Athletic Performance and Strength
Adequate zinc directly affects athletic performance and strength development from training because it plays a primary role in hormone production. Research shows having ample zinc available in the body allows for a more robust release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1). Without these, athletic performance and strength capacity are reduced.
A recent study highlights the boost that raising zinc levels can give to testosterone production following exercise. Researchers found that giving trained athletes a zinc supplement for four weeks prior to an exhaustive exercise test resulted in a greater post-workout testosterone response than a placebo. Researchers note that zinc enhances the conversion rate of androstenedione to testosterone, and that paired with high-intensity exercise, it allows the body to produce testosterone at an even higher rate. Not only will healthy zinc levels allow for performance and muscle development in both men and women, the post-workout hormone boost can improve recovery from training as well. And, as you’ll see below, having enough zinc will give you more energy and improve metabolism.
#8 Support Male Reproductive Health and Fertility
Zinc is a critical mineral for robust testosterone levels, and the cells of the male prostate require a very high concentration of zinc to work optimally. Low zinc in men impairs testosterone production, puts them at risk for developing prostate cancer, and causes infertility. Inadequate zinc has also been linked to low libido.
One recent study of 88 men aged 40 to 60 years showed that those with normal testosterone levels had significantly higher zinc compared to those with low testosterone levels. Low zinc was directly correlated with low testosterone levels, which put the men at greater risk of symptoms of male menopause.
Just as important, zinc is used to produce enzymes that initiate cell division, but the male prostate tissue requires ten times more zinc than other cells in the body to stay healthy. Adequate zinc level in the prostate protects the cells from damage, inflammation, and cancer development. Also, once the prostate cells are damaged and become cancerous, they lack the ability to accumulate zinc, leading to greater propagation of cancer cells that produce to tumors. Researchers write that zinc is a “promising anti-cancer treatment” and that regular supplementation when men are healthy with no evidence of cancer is the best prevention. They also suggest zinc can prevent related cancers such as ovarian, breast, and colorectal.
#9 Support Female Reproductive Health and Fertility
In women, zinc is involved in the growth process of the oocyte or egg. If women are zinc deficient, the egg won’t mature properly and ovulation will be impeded, causing infertility. Adequate zinc allows women to use estrogen and progesterone efficiently, supporting reproductive health and ensuring that estrogen does what it’s supposed to do in the body. When estrogen levels become too high, or are inefficiently metabolized they can cause poor reproductive health and breast cancer.
#10 Get The Super Antioxidant Effects of Zinc
Zinc is an excellent antioxidant. The purpose of an antioxidant is to get rid of free radicals that cause damage to cells in the body by bonding with them and neutralizing them. Zinc is particularly good at countering the damaging effect of high iron. Zinc also targets free radicals that cause inflammation throughout the body.