It takes three ounces of pumpkin seeds to equal one Zinc tablet
Zinc Supplement Benefits & Food Sources
Updated Jun. 20th, 2023
Earl Mindell put it best in his book, The Vitamin Bible, when he wrote in the chapter Zinc Supplements, “The mineral zinc acts like a traffic policeman, directing and overseeing the efficient flow of bodily processes (and) the maintenance of enzyme systems and cells”. The specific term used is "coenzyme", which means that zinc is a helper in many of the natural chemical processes that occur every day in your body, and without which those same processes cannot occur.
This explains why zinc is beneficial for so many body functions. And considering that soils have become depleted, taking a zinc supplement is essential these days to avoid health concerns associated with zinc deficiency. But what does this important mineral actually do that gives it such a well-deserved reputation for optimizing health?
What Zinc Does For The Body
It is especially important in the prostate gland where supplemental zinc has been shown to decrease prostate inflammation; Zinc concentrates in the reproductive glands where it aids in normal fetal development and sperm maturation. Zinc is also a regulator of the immune system ensuring that cells for identifying and killing microbes, viruses and cancerous cells are in good working order. Zinc is a cofactor for the antioxidant system superoxide dismutase (SOD). Antioxidants neutralize free radicals. They are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage. Zinc also speeds wound healing and is used for the healing of burns and surgical incisions. Zinc is involved in the sensory organs, the eyes, nose and taste buds.
One of the first signs of zinc deficiency can be altered taste and smell. Zinc regulates the activity of insulin, for blood sugar control, thyroid hormone, for metabolism and the digestion of sugar and protein. Natural health practitioners use zinc for a variety of health concerns including; acne, benign prostatic hyperplasia, colds, flus, diabetes, diaper rash, stomach ulcers, macular degeneration, impotence, osteoporosis, eczema and wound healing.
Zinc Supplement Benefts
The benefits of taking a zinc supplement each day mean that you don't need to be as concerned about getting enough zinc from your food; it's very easy to simply take a tablet with a meal regularly. However, there are many forms and formats of this important trace mineral available in health food stores.
Formats of Zinc Supplements
Zinc is available in a number of different forms, each of which has it's own unique benefits for certain types of people shopping for zinc supplements:
Tablets - Zinc tablets are an easy way that most people can get their daily dose. They're also the most reasonably priced. However, they can sometimes be dry, making them a challenge to swallow for some people.
Capsules - Zinc capsules are a great alternative for zinc shoppers who don't swallow tablets very well. As they're encapsulated in smooth gelatin, they go down very easily with water or juice, plus they are readily digested making them effective for people with digestive issues.
Lozenges - The zinc in a lozenge format gets absorbed directly through the tongue, mostly bypassing the rest of the digestive system altogether. This makes zinc lozenges the fastest-acting zinc supplement in restoring blood levels in the body. Other immune health supporting supplements, such as Vitamin C, Echinacea, and Elderberry are often included in zinc lozenges.
Liquid - Liquid zinc supplements offer superior absorption without the usual tableting or capsuling agents found in the other formats noted above. This makes liquids ideal for people shopping for as clean a supplement as possible.
Topical - Zinc Oxide is the most popular topical form, which is most often used as a natural sunblock, but it's also used as healing zinc ointment for reducing skin irritation.
Forms of Zinc Supplements
The supplemental forms of zinc are the inorganic zinc sulphate and the organic zinc gluconate and zinc picolinate. The chelated, organic forms of zinc, picolinate and gluconate, are easier for the body to use. Zinc is usually found in tablet form or as lozenges, for use during colds. Zinc is also a part of multivitamin/mineral formulas and some immune boosting and antioxidant formulas. A special form of zinc called zinc monomethionine is used as an antioxidant. It has antioxidant activity equivalent to that of Vitamin C, vitamin E and beta-carotene. As they can compete for absorption, it is often recommended to take a copper supplement concurrently with zinc, usually in a ratio of 10-15mg of zinc to 1mg copper. Some zinc supplements will actually include copper with them in the same tablet or capsule in order to prevent a copper deficiency during long term use.
Foods High in Zn
Soil depletion is such a common phenomenon today that many people are deficient not just in zinc, but many other essential minerals. However, considering that organic farming is becoming more widely used, soils are once again becoming enriched with trace nutrients, albeit slowly. Foods that are high in zinc:
- Seeds, especially pumpkin seeds
- Nuts, especially Brazil nuts
- Seafood, especially shellfish
- Mushroom, in particular shitake mushrooms
- Whole Grains, such as quinoa and brown rice
Zinc levels are decreased by diarrhea, kidney disease, liver disease, alcoholism and diabetes. Zinc is not absorbed well when it is consumed with fibre, phytates (found in grains and legumes), hard water, calcium, and iron, so it's best to use it at least two hours away from any of those mentioned. Zinc is lost through perspiration so supplementation may be helpful for athletes, those who live in hot climates and those who regularly use saunas or steam rooms. Zinc is depleted by the following medications: oral contraceptives, some diuretics, ulcer medications, antiviral medication and some antibiotics. Much of our food is deficient in zinc due to poor soil levels of the mineral. Food processing techniques destroy zinc.
Zinc has so many different functions in the body, but it's very hard to get enough of this important mineral from your food. Taking a zinc supplement makes that easy, but make sure that you get enough copper, for as this article notes they use the same pathway for absorption and can therefore compete.
Hello Mineral Man,
Thank you for your comment and we're glad you're enjoying our articles! Indeed, zinc is a great mineral for immune health. Check out some of our other mineral articles, we think you'll enjoy them as well.
https://www.nationalnutrition.ca/articles/supplements/copper/
https://www.nationalnutrition.ca/articles/supplements/magnesium/
Stay healthy & well!
It is so cool that Zinc has so many wonderful different functions and benefits to the body! I love how you can find it in many different foods and had no idea that zinc was found in shitake mushrooms! That is awesome because I love those mushrooms! I used to take zinc supplements but found them hard on my stomach so finding food sources of zinc to incorporated into my diet instead will probably be the best choice for me!
So, I am impressed with this info section. I have never been to it but will use it for a resource when I am researching ordering a new product from NN. As to your ion zinc, although the taste is awful it is so much easier to take than a pill supplement and is more readily absorbed by the body. I only started supplementing with a purpose recently. I buy D3, B12, oregano oil, etc all in liquid form from National Nutrition and love all these products and recommend them to people frequently.
Hello Bluestorm,
Happy to hear you've found our articles and are enjoying the information. The more you know, the easier it is to take care of yourself and health! Those are all great supplements to boost health, immunity and battle colds & flu!
Don't forget to check out our healthy recipes too:
https://www.nationalnutrition.ca/articles/healthy-recipes/
Stay healthy & well!
Wonderful article that details a lot of information about zinc. Originally, my family doctor recommended zinc for the men in our family. Now with the research that I am doing, I see more and more the importance of zinc for women as well. While our family tries to get enough zinc through food sources, sometimes it is difficult to get enough or to know that you have enough. So since adding a high quality supplement, we have noticed less colds, more energy, and overall better health.
Hello Katerina,
Zinc is a great immune supporting supplement and is great to have on hand during winter months or all year to keep your immune system healthy or if you're lower on zinc. If you'd like to learn more about immune health, check out our article:
https://www.nationalnutrition.ca/articles/health-concerns/immune-system/
Have a healthy day.
Wow! A Mineral "Bible"! That is so funny! I appreciate your engaging hook to this article and the constant switches in direction to aspects of zinc keep it an engaging read throughout. I like how towards the end of the article, you mention situations in which zinc may be depleted which can help readers figure out if supplementation may be indicated. The quick facts section at the end is an incredibly useful and handy guide-the direct link to products is the cherry on top of this. Thank you so much for this informative and engaging read! :)
Hello Rachel,
Thank you for your feedback, we are thrilled that you thoroughly enjoyed all aspects of this article. We not only aim to write informing articles where our readers can learn about natural health, but engaging ones that make you excited about learning. You can continue learning about minerals from our articles as well as from our videos on our Youtube channel, https://www.youtube.com/watch?v=aaUUQhYj_UA
Have a healthy day!