ZINC
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What Is Zinc?
Zinc is an
essential trace element required for over 300 enzymatic reactions in the human
body. It is necessary for proper immune system function, wound healing, growth/development,
DNA synthesis, and gene expression (to name a few).
How Much Do I Need?
Gender (age in years) |
Recommended Dietary Allowance (mg/day) |
Tolerable Upper Intake Level (mg/day) |
Females (19+) |
8 |
40 |
Males (19+) |
11 |
40 |
Pregnancy (19-50) |
11 |
40 |
Lactation (19-50) |
12 |
40 |
Source: Food and Nutrition
Board of the
What Are Good Food Sources of Zinc?
Shellfish
such as oysters (2 oz = 19 mg/zinc), red meats, and organ meats are the richest
and best absorbed sources of zinc. Whole grains, nuts and seeds, legumes, and
fortified cereals (e.g., Total) are good sources, but not as readily absorbed.
Fruits, vegetables, milk, and egg whites are low in zinc.
Who Is At Risk For Deficiency?
Vegetarians may
be at risk for deficiency because plant proteins have compounds known as phytates that impair zinc absorption. It has been estimated
that these individuals may require double the RDA for zinc. Breastfeeding over
6 months puts the infant and mother at risk for zinc deficiency; therefore, infants
should receive formula containing zinc after this period of time. Alcoholics
often have marginal zinc status because of poor dietary choices and increased
excretion of zinc in the urine. Chronic diarrhea and malabsorption
conditions increase zinc excretion and delay absorption. Athletes may require additional zinc to
support protein synthesis and replace losses through sweat. Adults 65+ have
been shown to have zinc intakes below the RDA for zinc, ranging from 7-10
mg/day.
Should I Supplement With Zinc?
Supplementing
with zinc above what is required by the body has not been warranted as needs
can be met through good food sources. In the
Can I Get Too Much Zinc?
The
tolerable upper intake level for zinc has been set at 40 mg/day for adults.
This includes zinc from food, water, and supplements. Zinc is relatively
non-toxic; however, chronic intakes ranging from 100-300 mg of zinc/day have
led to copper deficiency, immune system suppression, and reduction of HDL (good)
cholesterol.
Zinc and Weight loss?
Zinc
deficiency in animals and humans has been associated with a decrease in thyroid
hormone levels and metabolic rate. It has also been associated with elevated
triglyceride levels and increased fat storage in overweight children. Zinc
supplementation has been shown to improve thyroid hormone levels in certain
populations; although, it has not been shown to increase metabolic rate or aid
in weight loss.
References
Collipp, P. J. (1984). New developments in medical
therapy of obesity: thyroid and zinc. Pediatric Annals, 13(6),
465-472; Fleet, J. C. (2000). Zinc, copper, and manganese. In M. H. Stipanuk (Ed.), Biochemical and physiological aspects
of human nutrition (1st ed.), (pp. 741-760). |
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