Zinc

Zinc belongs to the category of micronutrients, whose indispensability to the body is incalculable. Its multifaceted influence on various physiological processes is too intricate to be overemphasized. Zinc facilitates the proper functioning of the immune system, promotes fertility, and exerts a significant impact on the well-being of the skin, as well as the growth of hair and nails. Given the essentiality of zinc in the maintenance of health and prevention of various diseases, it behooves us to ensure an adequate intake of this element through our dietary regimen. What is the best approach to achieving this?

Zinc - properties of the substance

Zinc, a chemical element of utmost significance to the human body, cannot be synthesized endogenously and is therefore primarily obtained through the oral route via dietary intake. However, it can also be supplied via the respiratory system and the skin, albeit to a lesser extent. The bioavailability of zinc is subject to marked variations and is largely determined by the intake of specific nutrients, such as phytates and dietary fibre.

Among the most important properties of zinc are, first of all:

• support for the cardiovascular system
• protection against free radicals
• regulation of internal organs
• effects on gene stabilisation and expression
• stimulation of the immune system
• maintaining cell integrity
• impact on the acid-base balance

Zinc plays a pivotal role in the composition of structural proteins, and its ions are widely dispersed throughout the nervous system. Particularly, significant amounts are present in the brain, where they act as modulators of synaptic transmission. A deficiency of this element can interfere with the proper functioning of this process, ultimately resulting in alterations in neuropsychiatric behaviour. Furthermore, investigations conducted on a large cohort of elderly individuals have provided evidence of a link between a dearth of zinc and the development of Alzheimer's disease.

Zinc - how does it affect the body?

Zinc is a vital component in the age of enzymes present in the human body, which includes DNA and RNA polymerase. It plays a significant role in the synthesis of proteins, hormones, and red blood cells. In addition, it is essential for the proper functioning of mucous membranes and skin. Inadequate zinc levels may lead to disruptions in physiological functions, which can cause various disease changes, including those that affect the cardiovascular system and different types of cancer.

The mineral has a considerable impact on the immune system's proper functioning, which can alleviate symptoms and shorten the duration of illnesses, such as colds and flu when used during infections.

Moreover, zinc is involved in the process of spermatogenesis and necessary for the testes' development. It also ensures proper structure and number of spermatozoa, and its deficiency often leads to impaired potency. Women also benefit from zinc as it helps to maintain healthy skin and participates in the production of postaglandins. The element helps to avoid allergies and dermatoses, influences epidermal regeneration, and speeds up wound healing. Additionally, it influences collagen metabolism and is responsible for hair and nail growth.

Studies have shown that zinc supplementation is highly effective in treating and preventing age-related macular degeneration (AMD) and has a beneficial effect on weight gain, nervous system and bone development.

Where can zinc be found?

The best sources of zinc are animal products, although smaller amounts can also be found in plants. Which of them are worth including in the diet?

• seafood (mainly oysters)
• meat (liver)
• fish
• eggs (especially the yolk)
• nuts and grains
• whole grain cereal preparations
• legumes

A balanced diet rich in animal protein and plant products promotes zinc absorption of 20% - 40%. Unfortunately, a high dietary fibre supply causes a significant decrease in absorption to a level of about 10% - 15%. 

There are many other factors that, to varying degrees, can impede the absorption of the element. These include environmental pollution, stress, use of processed products, slimming and elimination diets, and digestive tract diseases. Zinc absorption is also impaired by excess sugar, high iron and calcium intake and low protein levels. 

Morning or evening - when to take zinc?

When it comes to taking zinc, the timing is important. Taking zinc in the morning on an empty stomach can cause nausea and abdominal pain. Therefore, it is recommended to take zinc later in the day, between meals and not during them, to avoid hindering absorption due to food components.

It's important to note that zinc can interact with certain nutrients and drugs, such as calcium, iron, ibuprofen, and aspirin. As a result, it is best to avoid combining zinc with other dietary supplements or pharmaceuticals without consulting a healthcare professional. While zinc can act synergistically with certain compounds, it is important to be aware of potential adverse interactions.