Everyone needs zinc. Children need zinc to grow and adults need zinc for health. Growing infants, children and adolescents, pregnant women and lactating mothers, athletes, vegetarians and the elderly often require more zinc. Certain nutrients and medications, such as those for high blood pressure, can inhibit the absorption of or increase the excretion of zinc.

Why do we need zinc?

Every cell in our bodies needs zinc. Muscles and bones contain most of the body’s zinc (90%), but there are particularly high concentrations in the prostate gland and semen. Zinc also plays a crucial role in:

    • More than 300 enzymes in the human body.
    • Wound healing, brain function, growth and development.
    • Our immune system. Because zinc plays a role in the development and activation of T-lymphocytes, a type of white blood cell that helps fight infection. A severe deficiency of zinc will depress the immune system and leave you at higher risk of infection.
    • Fertility. In males, zinc protects the prostate gland from infection (prostates) and ultimately from enlargement (prostatic hypertrophy). Zinc helps maintain sperm count, mobility and normal levels of serum testosterone. In females, zinc can help treat menstrual problems and alleviate symptoms associated with premenstrual syndrome (PMS).
    • Vision. High concentrations of zinc are found in the retina. With age, the retinal zinc declines. This seems to play a role in the development of age-related macular degeneration (AMD), which leads to partial or complete loss of vision. Zinc may also protect us from night blindness and prevent the development of cataracts.
    • Skin. As an anti-inflammatory agent, zinc can help soothe the skin, particularly in cases of sunburn, blisters and certain gum diseases.
    • Hair and nails. Insufficient zinc levels may result in hair loss, hair that looks thin and dull, and that goes grey early.

Where do we find zinc?

The major sources of zinc are red meat, poultry, fish and seafood (especially oysters), nuts, whole cereals and dairy products. A balanced diet is the best way to provide your body with zinc. A zinc supplement may be taken if your nutritional intake is insufficient. However, large doses of zinc should not be taken over a prolonged period without your doctor’s direction.

How much zinc do we need?

Recommended daily intakes are:

    • Infants: 5 mg
    • Children: 10 mg
    • Women: 12 mg
    • Pregnant women: 15 mg
    • Lactating women: 16 mg
    • Men: 15 mg.

Pregnant women and lactating mothers require more zinc to ensure optimal development of the foetus and newborn baby.

 

Sources

 

Nordqvist, J. Zinc: Health benefits, facts, research. Retrieved from http://www.medicalnewstoday.com/articles/263176.php

 

Soucheray, S. 5 Ways zinc supports health. Retrieved from https://experiencelife.com/article/5-ways-zinc-supports-health/

 

(Revised by M van Deventer)