Zinc: A Micronutrient Essential You Can’t Live Without

As previously mentioned in my last newsletter, the body uses different micronutrients to carry out a multitude of biochemical processes. Last week’s topic was Magnesium. Have you tried magnesium yet? Let me know what you’ve experienced.

Like magnesium, the body uses Zinc in over 300 different processes. You’ve probably used it when you come down with a cold or the flu. One of the main functions is to support the immune system fight. Anyone get c*vid and lose their sense of smell? Zinc deficiency was partially the problem. Other functions of Zinc include:

• Postnatal development

• Protein synthesis

• Wound healing

• Sense of taste and smell

• Neurotransmitter synthesis

• Hormone balance

• Prostate health

• Antioxidant and more…

Sadly, most people are commonly low, but not necessarily deficient in this mineral as well. A deficiency can present as:

• Skin issues: acne, dermatitis, dry skin, etc.

• Delay in growth and development

• Loss of smell, taste, appetite

• Visual changes

• Frequent illness

• Mental and cognitive impairment

Zinc has been used for centuries for various ailments. It was used to treat skin sores by ancient Romans in the form of Zinc oxide. 12th century India would use it to treat sore eyes. Neat! You too use this form of zinc every time you apply sunscreen. It helps protect the skin from UV damage.

The most bioavailable source of zinc come from animal proteins. Plant sources are more difficult to absorb. Therefore, someone who is mostly vegetarian may have tendency to be low or deficient in this mineral. The Recommended Daily Amount (RDA) for zinc is between 8-11mg/day, but studies show that we may need higher intake for optimal health.

Beware! You DO NOT want to take too much zinc. More is not always better! Too much zinc will disrupt the zinc-copper balance, which can then impair your immune system and many other adverse health effects. This is why you need to consult with your doctor before starting any supplementation.

Natural Sources of Zinc

Magnesium is found in the following foods:

• Animal proteins: Oysters, beef, crab, egg, salmon

• Seeds: pumpkin, squash, sesame, hemp

• Legumes: peanuts, lentils, chickpeas, beans (soaking, sprouting and/or heating can help increase bioavailability)

• Dairy - if you can tolerated it

• Some WHOLE grains: quinoa and oats

Types of Zinc

You can go to any store and find these common types of zinc.

Zinc bisglycinate

Zinc bisglycinate is the common chelated form. It is one of the most absorbable forms of zinc. It provides your body with elemental zinc and glycine. Glycine is used for neurotransmitters, collagen production, and nerve transmission.

Zinc picolinate

Zinc picolinate is a common form that studies have found to have one of the best absorptions. It is one that I would recommend having on hand for cold and flu season. The picolinate is an anti-infective and immunomodulator - great for the supporting the immune system.

Zinc citrate

Zinc citrate is absorbed well and water-soluble. Good in powder form, and more pleasant in taste.

Zinc Sulfate

Zinc sulfate is commonly found in the liquid form.

Zinc gluconate

Zinc gluconate is commonly found in lozenges. There are better lozenges I can recommend that are made with zinc bisglycinate.

Zinc oxide

Zinc oxide is commonly used in cosmetic and personal hygiene products that are meant for sun protection. Caution: the nano zinc oxide particles can be problematic for some people if inhaled or accidentally swallowed.

Recommended Supplements:
You can find all of my favorites high quality, doctor recommended brands in my online supplement dispensary.
Pick and choose the ones you like, and have them shipped to your house.
 🛒 Dr. Jorge’s Dispensary 
_{Note: supplements will have commonly used ranges. I cannot give specifics as that would be considered medical advice.} 

If you enjoy the content of my newsletters, please share it with at least 1 person. Let’s make 2024 a year of growth and connection!

To Health,

Dr. Jorge Reveron, ND
Naturopathic Doctor