MUST-HAVE MINERAL
Fight infections, wounds and more with zinc.
Long revered for its benefits to the immune system, zinc is now being commended for improvements to nearly all aspects of the body. Adequate zinc intake is a necessary partner to vitamins such as C and E, in addition to other minerals like iron, to provide optimal growth and development.
Many elderly patients, as well as those consuming the Standard American Diet (SAD), will unknowingly have a zinc deficiency that could be weakening their immune system [4]. Improving zinc levels can help restore specific body functions and provide extra ammunition for better immune defense [2, 3].
The common form of zinc used to ward off colds comes in lozenge form and is most effective when taken at the first sign of a cold, which is true for most nutritional immune boosters [1].
More interesting findings from recent research:
• Zinc deficiency can affect testosterone and sperm numbers, causing a drop in male fertility [11, 12].
• Zinc is needed for proper growth and sexual development of young children [9, 10].
• Zinc benefits wound healing [7].
• There have been improvements in markers of malnutrition by treating zinc deficiency [8].
• A supplement containing 90 mg of zinc was used with traditional treatment to successfully improve outcomes in bladder cancer patients [5].
• A supplement regimen containing 500 mg vitamin C, 400 IU vitamin E, 15 mg beta-carotene, 80 mg zinc and 2 mg copper has shown benefits in the treatment of macular degeneration [13].
Macular degeneration is a condition of vision loss in the central part of the eye. Options are very limited, so any treatment that stops or slows its progression warrants attention. Please see the article on eye health for further recommendations.
The best sources of zinc are red meat and poultry. Zinc is also present in beans and nuts, but is not as easily absorbed from plant sources, leaving vegetarians at risk of suboptimal levels. In fact, many people in America and throughout the world share this risk for zinc deficiency due to insufficient diets and a general decrease of zinc in available foods [14].
For most, zinc levels can be maintained through a healthy diet and simple supplementation. Adequate dosage for most adults is 10-15 mg, which can typically be found in a multivitamin. Because high doses of zinc have been shown to cause a loss of copper, daily doses of 30 mg of zinc typically require a pairing of 1-2 mg of copper. Most multivitamins that provide zinc add copper to alleviate this concern. Preferred forms include zinc picolinate or citrate. The lozenge form of zinc should be acetate or gluconate.
Zinc can limit the absorption of certain antibiotic classes, meaning the two should be taken at least 3-4 hours apart [6]. A class of blood pressure medications called diuretics (most commonly hydrochlorothizide and furosemide) can increase the body’s excretion of zinc. Those on these medications, and patients older than 60, should consider supplemental zinc.
Though side effects of zinc aren’t common, some patients will experience indigestion if they take the mineral on an empty stomach (this may occur with other vitamins as well). Simply take your supplement at mealtime.
Though zinc supplementation can strengthen the immune system, too much can actually weaken the body. Doses at the levels used for macular degeneration should be done with physician supervision to ensure the proper formulation is given. Patients who suffer from frequent infections should consider discussing the role of zinc with their physician.
References:
1. Prasad, AS., Fitzgerald, JT., Bao, B., Beck, FW., Chandrasekar, PH. (2000). Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med, 133(4):245-52.
2. Girodon, F., Galan, P., Monget, AL., et al. (1999). Impact of trace elements and vitamin supplementation on immunity and infections in institutionalized elderly patients: a randomized controlled trial. Arch Intern Med, 159:748-54.
3. Golden, MH. (1977). Lancet, 2(8047):1057-9.
4. Prasad, AS. (1993). Nutrition, 9(3):218-24.
5. Lamm, DL., Riggs, DR., Shriver, JS., et al. (1994). Megadose vitamins in bladder cancer: a double-blind clinical trial. J Urol, 151:pp 21-26.
6. Pai, MP. (2006). Antibiotic drug interactions. Med Clin North Am, 90(6):1223-55.
7. Bourdel-Marchasson I, Barateau M, Rondeau V, et al. A multi-center trial of the effects of oral nutritional supplementation in critically ill older inpatients. Nutrition. 2000;16:1-5. 16(1): 1-5.
8. Bates, J., McClain, CJ. (1981). The effect of severe zinc deficiency on serum levels of albumin, transferrin, and prealbumin in man. Am J Clin Nutr, 34:1655-60.
9. Brown, KH., Peerson, JM., Rivera, J., Allen, LH. (2002). Effect of supplemental zinc on the growth and serum zinc concentrations of prepubertal children: a meta-analysis of randomized controlled trials. Am J Clin Nutr, 75(6):1062-71.
10. Wagner, PA., Bailey, LB., Christakis, GJ., Dinnings, JS. (1985). Serum zinc concentrations in adolescents as related to sexual maturation. Hum Nutr Clin Nutr, 39(6):459-62.
11. Mohan, H., Verma, J., Singh, I., et al. (1997). Inter-relationship of zinc levels in serum and semen in oligospermic infertile patients and fertile males. Indian J Pathol Microbiol, 40(4):451-5.
12. Abbasi, AA., .Prasad, AS., Rabbani, P., et al. (1980). Experimental zinc deficiency in man. Effect on testicular function. J Lab Clin Med, 96:544-50.
13. (2001). Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol, 119(10):1417-36.
14. Alaimo, K., McDowell, MA., Briefel, RR., et al. (1994). Dietary intake of vitamins, minerals, and fiber of persons ages 2 months and over in the United States: Third National Health and Nutrition Examination Survey, Phase 1, 1988-91. Adv Data, (258):1-28.
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