We all need zinc. Surprisingly, though, even many people in developed nations are suffering from zinc deficiency nowadays. This could be because of a poor diet, too much stress, or even too much exercise! As zinc plays a major role in many important chemical reactions within the body, it’s vital that we get enough. Keep reading to learn more about the importance of zinc for acne, hormonal balance and heart health, among other things. We’ll also go over the top natural sources of zinc, as well as some of the best zinc supplements out there.
What is Zinc?
Zinc is a trace element that’s required for life by both animals and plants. The mineral plays an important role in over 300 enzyme reactions within the body. Zinc is found to some degree in pretty much all of our cells, but it’s mostly concentrated in the bones and muscles.
Zinc is a crucial mineral for both our physical as well as mental wellbeing. Children need it for proper growth and development, while adults need to adequate levels of zinc for a healthy immune system and balanced hormones.
The vital mineral is not fat soluble, so we need to be sure that we’re getting enough of it in our diets, or at least through supplementation. Fortunately, the daily recommended dose is not a whole lot. It’s between 11 and 40mg for men, or between 8 and 40mg for women. However, for a number of reasons, zinc deficiency is a lot more common these days than one might think!
Common Zinc Deficiency Symptoms
If you suffer from chronic fatigue, loss of appetite or hair loss, you may have a zinc deficiency. If you tend to frequently get sick or catch colds, your weak immune system may also be caused by a zinc deficiency.
Furthermore, if you experience things like brain fog or a low libido, this may be another sign that you’re not getting enough zinc. Other zinc deficiency symptoms include leaky gut and bowel issues such as frequent diarrhea.
It should be noted, of course, that these same symptoms could potentially be the result of other vitamin or mineral deficiencies. So even if you suffer from one or more of the common zinc deficiency symptoms, an actual zinc deficiency may or may not be the cause.
It would be wise to examine your diet and lifestyle holistically to determine the potential reasons for your health issues. We’ll go more into the best natural sources of zinc down below, and you can check to see whether or not you’re getting enough of those foods.
Now, let’s go over why someone might be suffering from a zinc deficiency.
What Are Some of the Main Causes of Zinc Deficiency?
The number one and most obvious reason for a zinc deficiency is not eating enough zinc-rich foods. As many of the best sources of zinc are animal products, vegetarians, and especially vegans, need to be extra vigilant when it comes to a well-balanced diet.
However, a zinc deficiency is not merely as simple as just not eating enough of it. There are a number of factors that could cause zinc to deplete much more rapidly in certain people’s bodies. In such cases, just getting the bare minimum recommended daily intake likely won’t be enough.
Here are some reasons why you may be zinc deficient:
Stress
One of the leading causes of zinc deficiency is too much stress. If you’ve done some reading before on the enormous toll which stress can have on our bodies, this shouldn’t come as too much of a surprise. When we undergo lots of stress, we experience something called adrenal fatigue.
Adrenal fatigue can cause the body to release lots of histamine, the compound responsible for the inflammatory response. This type of inflammation is normal and heathy when we get injured or wounded. But too much histamine over a prolonged period of time can result in many of the negative symptoms associated with both adrenal fatigue and zinc deficiency.
One of zinc’s roles in the body is keeping histamine in check. That’s why people experiencing lots of stress may deplete their body’s store of zinc much faster than normal. And it’s also why getting plenty of zinc is especially important when you’re going through a tough time in life. (2)
A Diet Rich in Refined Carbohydrates
Another leading factor for zinc deficiency is a diet rich in processed carbohydrates. This includes “foods” like cake, cookies, chips, white bread and all sorts of sweet sugary snacks and drinks.
Such foods are simply not easy on the immune system, and they may tamper with the body’s natural ability to absorb important minerals like zinc. Furthermore, these foods can often become addicting. Someone who eats refined carbs on a daily basis is most likely ignoring healthy and natural zinc-rich foods.
Birth Control
Taking birth control pills can result in a deficiency of zinc, as well as other vital minerals like magnesium. These pills can also result in an excess of copper in the body, which is another major cause of zinc deficiency. (3)
Heavy Drinking
Heavy alcohol consumption and zinc deficiency often go hand in hand. Various studies have shown many alcoholics to be zinc deficient. At the same time, mineral deficiencies may even further increase cravings for alcohol. Heavy alcohol consumption also takes a heavy toll on the immune system, and that’s going to rapidly deplete a person’s store of zinc.
Too Much Exercise
Yes, there’s actually a healthy habit on this list! The reason that athletes are also at risk for zinc deficiency is because when we exercise vigorously, we’re putting our body through a lot of wear and tear. The body then needs to use its vitamin and mineral resources to repair itself (ultimately making itself stronger and faster in the long run).
But when these vital minerals, such as zinc, magnesium and others, are not replenished through diet or supplementation, an athlete may experience a mineral deficiency. That’s why people who exercise a lot also need to take special care of their zinc intake, even if nothing else on this list applies to them.
Poor Gut Health
Getting adequate amounts of zinc is not just about what you eat, but how adept your body is at absorbing nutrients. If you suffer from poor gut health, even eating plenty of zinc-rich foods could still result in a deficiency.
That’s why it’s important to educate yourself on probiotics and the concept of ‘good bacteria’ vs ‘bad bacteria.’ Learn more here.
Vitamin A can also help the body better absorb zinc.
A Look at Five Top Zinc Benefits
Zinc for Acne
Inflammatory reactions of the skin like acne and eczema may be the result of a zinc deficiency. It’s only natural, then, that zinc is one of the best solutions to fight acne. Not only does zinc act as an anti-inflammatory, but it also helps reduce the amount of oil on the skin.
A study done back in the 1970’s concluded that zinc helps to greatly reduce acne in test subjects. Zinc for acne was even determined to be effective whether or not it was taken together with vitamin A. (4)
Many people nowadays continue to claim that zinc has helped them clear their acne. In addition to its anti-inflammatory properties, zinc is also important for collagen production. Collagen is a type of protein necessary for the health and functioning of our joints, tendons and skin. When it comes to acne, collagen also helps the skin heal the scars left by pimples.
As zinc also plays a role in white blood cell production, it can be useful for protecting the body against potentially harmful bacteria that may get into sores or scars caused by pimples.
When it comes to zinc supplements for acne, you can try taking zinc either orally or in topical form. We’ll go into more detail further down below.
Zinc for Hair Loss
As with zinc for acne, hair loss is one of the common symptoms of zinc deficiency, so it’s only fitting that getting more zinc would help solve the problem! In fact, test subjects in various studies conducted on hair loss are often found to be zinc deficient. (5)
Zinc helps strengthen the hair follicles while inhibiting their further regression. Hair loss in some people may be the result of a hormone imbalance (more below), so zinc’s effectiveness at balancing the hormones can also cause it to reverse certain types of hair loss. (6)
Of course, a major component of hair loss is simply genetic. Some men, no matter how well they control their diet, are simply fated to lose their hair. However, if you’re noticing inexplicably rapid or premature hair loss, or are experiencing hair loss as a woman, you may need more zinc in your diet.
Zinc for Heart Health
One of the most overlooked benefits of zinc is the important role it plays in heart health. As heart disease is one of the biggest killers in our world today, it’s important that those at risk take a closer look at their zinc levels.
Each and every day, the heart does a lot of pumping. In fact, it contracts over 100,000 times a day! All this work can make the heart especially susceptible to things like free radicals. One way to protect the heart is with zinc.
Not only does zinc help protect vital organs from damage caused by free radicals, but studies have also shown that zinc works together with calcium to regulate heartbeat. Studies are still ongoing, but there seems to be a lot we could learn in the future by examining the relationship between zinc, calcium and the heart. (7, 8)
Zinc for Muscle Growth
Zinc is already a popular supplement amongst bodybuilders. The mineral has been shown to increase the levels of testosterone and growth hormone in the body, both important precursors to muscle growth.
Another major reason why zinc helps with muscle growth is that it aids in the synthesis of protein. We all know that protein is one of the essential macronutrients when it comes to strength and conditioning. Therefore, zinc supplementation, in addition to a diet rich in healthy proteins, can help you get the most out of your workouts.
Furthermore, zinc is also vital for the repair of damaged tissue, as we went over briefly above. Essentially, when you build muscle, you’re actually first damaging your muscle fibers through strenuous weight lifting. Then, when these muscle fibers repair themselves, they come back bigger and stronger, resulting in what we know as muscle growth. The mineral zinc plays a big role in this healing and regeneration process.
Zinc for Balancing Hormones
Zinc is an excellent mineral when it comes to maintaining a proper hormonal balance within the body. This means that it’s going to effect men and women a little differently. Not many people are aware, though, that zinc can be just as beneficial for women as it can be for men.
Zinc for Men
As mentioned, zinc is a highly important mineral for testosterone production in men. But zinc deficiency doesn’t only result in low testosterone levels. It can cause higher estrogen levels too. Even men need certain amounts of estrogen, just as women need testosterone, but a lot of issues can arise if the proper balance is thrown off.
Men need testosterone for libido, strength and a healthy sperm count. It’s a big factor in a man’s “manly” traits. On the other hand, raised estrogen levels in men can result in erectile dysfunction, gynecomastia (the dreaded ‘man boobs’), and increased levels of fat.
Not only can zinc help raise testosterone in men, but it can also help convert excess estrogen back into testosterone. Zinc even helps block the production of an enzyme known as aromatase, known for increasing the amount of estrogen in the body. (9)
Testosterone is a big topic in health circles these days, as low testosterone in men is becoming increasingly common. Zinc deficiency could be one of the causes, although low ‘T’ could also be attributed to chemicals in plastics, consumption of soy products, or even the electromagnetic frequencies coming from our cell phones! Diminishing testosterone levels is a big issue that I’d like to cover more in depth in the future.
Zinc for Women
One of the ways zinc helps women is by aiding in the regulation of the menstrual cycle, in addition to promoting ovulation.
In a previous article, we went over the herb saw palmetto and how it can help balance hormones in women as well as in men. We discussed how an enzyme called 5-alpha-reductase converts testosterone into DHT, or dihydrotestosterone. Too much DHT can contribute to issues like acne and hirsutism, or unwanted facial hair growth in women.
Well, it turns out that zinc works in a very similar way to saw palmetto when it comes to balancing hormones in women! Zinc also helps inhibit 5-alpha-reductase, thus preventing many of the health issues in women related to DHT.
It’s interesting to note how both zinc and saw palmetto are widely touted as essential supplements for men, yet they’re both highly beneficial for women, too! (10)
The Best Natural Sources of Zinc
There are a lot of options when it comes to getting adequate levels of zinc through diet. There’s no question, though, that omnivores are going to have a much easier time than vegetarians, and especially vegans.
First, let’s go over some of the best plant sources of zinc before going over the seafood and meat sources.
Best Plant-Based Sources of Zinc
Even if a certain plant food is listed as having a high amount of zinc, that might not always be the case in practice. Many vegan sources, especially grains, are bound to phytates which prohibit the absorption of zinc. Unfortunately for vegans, that means the list of good plant-based zinc sources has shrunk even smaller. Below are some of the best choices you can still rely on.
Pumpkin Seeds
Pumpkin seeds are one of the best natural sources of zinc overall, and arguably the best vegan source of the mineral.
Just a quarter of a cup of pumpkin seeds gives you nearly a quarter of the daily recommended amount! Additionally, pumpkin seeds are a great source of magnesium and manganese. And they’re pretty good sources of protein, too, which is especially important for those on a plant-based diet. (11)
Chickpeas
A cup of chickpeas contains around two and a half milligrams of zinc, or around 17% of the RDA. Chickpeas are also great sources of protein and fiber.
Mushrooms
Mushrooms contain about 10% of the zinc RDA per cup. There are also plenty of other health benefits to mushrooms. They’re a great source of potassium, various B vitamins and even vitamin D. They’re also anti-inflammatory. (12)
Spinach
Spinach also contains about 10% of the recommended dietary allowance for zinc. Spinach is also an excellent potassium source, rich in all sorts of vitamins and a good source of protein. It also acts as a prebiotic.
Best Animal Sources of Zinc
Oysters
Oysters are arguably the best natural source of zinc, period. You can get over 30mg of zinc by just eating six raw oysters, or almost nearly as much by eating cooked oysters! In addition to being rich in vitamin C, oysters are also abundant in vitamin A, which works very well together with zinc in the body. (13)
Lamb
A 3oz. serving of lamb contains up to 6mg of zinc, or nearly half of the RDA. Lamb also contains plenty of protein and other vital minerals like selenium, iron and phosphorus. (12)
Crab
Alaskan king crab contains around the same amount of zinc as lamb, with over 6mg per 3oz. serving. Other types of crab contain less, but still make for very good sources of zinc overall. (13)
Beef
Eating 100 grams of beef will give you nearly a third of your daily zinc intake. In addition to protein, zinc also contains omega-3 fatty acid. If you’re a carnivore, always be sure to consume organic, grass-fed beef whenever possible. (12)
What are The Best Zinc Supplements?
Like with most nutrients, getting zinc naturally through the foods you eat is always best. Zinc often works in conjunction with other vitamins and minerals, and healthy food sources contain a balanced amount of many of these. However, if you’re especially at risk of zinc deficiency due to a vegan diet or an incredibly active lifestyle, supplementation may be for you.
The Right Zinc Supplement Dosage
If the daily recommended intake of zinc is only a minimum of 8mg for women and 11mg for men, why are so many zinc supplements at 50mg per pill or capsule? The reason for this has to do with absorption rates.
There are a variety of different zinc supplements available on the market, but even the best of them have relatively low absorption rates. For example, if you consume a 50mg zinc supplement, your body might only absorb less than a quarter of that – right around the daily recommended amount! That’s why the amounts listed on the zinc supplement bottles are not as extreme as they sound. (14)
Different Types of Zinc Supplements
Taking zinc supplements should be pretty straightforward, as zinc is just zinc, right? Well, yes, but that’s not the case when it comes to supplements. There are actually seven different varieties of zinc supplements to choose from!
When produced as a supplement, zinc is typically processed in a variety of ways to help one’s body better absorb it. Scientists in a lab work to bind the mineral to certain amino acids, for example.
Going over each and every type of zinc supplement is a complicated and technical endeavor. But Dr. Edward Group of the Global Healing Center recommends the variety called zinc orotate in particular. This type of zinc has been “chelated,” or bound, with orotic acid. Supposedly, zinc orotate has a neutral charge which results in better absorption. (15)
Personally, I only have experience with basic zinc supplements, like this kind by Nature Made, which simply says ‘Zinc’ on the bottle. It turns out that this variety, and many other sold in stores, are actually the zinc gluconate type. Dr. Group believes that this variety isn’t great when it comes to absorption, however, as the manufacturers’ main priority is giving the supplement a long shelf life.
As we went over above, though, even with a low absorption rate, you should still be getting your daily recommended amount with the average 50mg supplement. But perhaps not the best bang for your buck!
You may want to do more independent research on the matter before purchasing a zinc supplement, but this product by Kal is one of the highest rated zinc orotate supplements on Amazon.
ZMA
As someone who likes to workout and exercise, and who also sometimes struggles with sleep, I have lots of experience with a supplement called ZMA. This supplement is nothing more than a combination of zinc, magnesium and vitamin B6.
The combination of these three nutrients is believed to be especially effective at building muscle and boosting testosterone in men. It also makes for a great sleep aid. Vitamin B6, in particular, is said to help regulate sleep cycles, as well as induce vivid dreams.
I recently wrote about my experiences with melatonin, but I’ve also taken a lot of ZMA to help me with sleep as well. I’ve even taken the two supplements together, although sometimes the dreams got really wild! For that reason, such a combination may not be for everyone.
But is taking ZMA fine for non-athletes? Well, we all need to regularly intake zinc, magnesium and vitamin B6, so there’s certainly nothing wrong with anybody taking them together.
However, if you’re not so into exercise but already eat a balanced diet and aren’t at risk for magnesium or zinc deficiency, you’re best off just getting the nutrients through your food.
Some ZMA brands I can recommend from personal experience include the kind by Met-Rx, NOW Sports and BodyTech. I’ve not noticed any particular difference between brands.
Best Zinc for Acne Supplement
Another one of the seven zinc supplement varieties that you may want to pay attention to is zinc oxide. This is the type of zinc typically used as a topical ointment. If you’re looking into zinc for acne, you may want to try zinc oxide ointment as an alternative to ingesting tablets or capsules.
In addition to acne, zinc oxide can also help reduce burns or rashes. You may have even used it before unknowingly, as it’s commonly found in many types of sunscreen.
When it comes to finding the right zinc product for acne, you want to make sure it’s not combined with a bunch of other chemicals or oils. The web site Bona Fide Skin Care recommends looking for the variety of ointment that includes salicylic acid, because this helps remove dead skin cells. (16)
Here is one of the highest-rated zinc oxide ointments on Amazon – definitely something to consider if you’re interested in zinc for acne relief!
Zinc Supplements for Hair Loss
One of the popular forms of zinc when it comes to treating hair loss is zinc sulfate. But this is also considered one of the more difficult types for the body to absorb. However, as long as you’re getting enough zinc in general, the specific type of zinc supplement you take shouldn’t be all that important when it comes to hair loss.
Potential Side Effects of Zinc
If you take too much zinc, the potential side effects could be harmful. This is what’s known as ‘zinc toxicity’ or ‘zinc poisoning.’
Some side effects of zinc poisoning include vomiting, diarrhea or fever. However, one would have to intake more than a couple hundred milligrams of zinc for this to happen. As we went over above, most zinc supplements have pretty low absorption rates, so the likelihood of zinc poisoning is fairly rare.
However, even if you’re well within the safe range, intaking a lot of zinc at once can still result in dizziness and nausea. I’ve certainly experienced nausea plenty of times when taking zinc supplements. This is much more likely due to the nature of zinc itself rather anything wrong with the supplement I was taking.
When beginning to take zinc supplements, avoid doing so in the midst of a busy day at work or anywhere else where you wouldn’t want to suddenly become dizzy! Regardless, zinc is generally best taken a half hour or so before bedtime. However, it can also cause issues on an empty stomach, too. Taking it sometime between dinner and bedtime may be a good time for most.
Conclusion
Hopefully, you’ve learned some new things about why zinc is so essential for our health, in addition to the best ways to make sure we’re getting enough of it. Zinc may not be the easiest mineral to find naturally in food, especially for vegetarians. The mineral, at least, is one of the most popular supplements out there. Whether you’re interested in zinc for acne, hormonal balance or a healthier heart, look out for zinc during your next trip to the supermarket – whether it be in the food aisle or in the supplements section.
Sources
(1) https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Zinc.aspx
(2) https://draxe.com/zinc-deficiency/
(3) https://divinehealthfromtheinsideout.com/2012/05/factors-that-deplete-minerals-from-the-body/
(4) https://jamanetwork.com/journals/jamadermatology/article-abstract/536705
(5) https://draxe.com/vitamins-for-hair-growth/
(6) https://www.uofmhealth.org/health-library/hn-3902000
(7) https://healthandscience.eu/index.php?option=com_content&view=article&id=1203:zinc-supplements-may-boost-heart-health-us&catid=20&lang=us&Itemid=374
(8) https://medicalxpress.com/news/2015-07-zinc-heart.html
(9) https://www.nyhf.org/testosterone/zinc-reduces-raised-estrogen-levels-men/
(10) https://www.larabriden.com/7-ways-zinc-rescues-hormones/
(11) https://www.onegreenplanet.org/natural-health/why-everyone-should-add-pumpkin-seeds-to-their-diet/
(12) https://draxe.com/foods-high-in-zinc/
(13) https://spryliving.com/articles/top-10-foods-highest-in-zinc/
(14) https://www.pwnfitness.com/right-dosage-zinc/
(15) https://www.globalhealingcenter.com/natural-health/types-of-zinc/
(16) https://www.bona-fide-skincare.com/zinc-oxide-for-acne.html
