Zinc is vital for the proper functioning of the immune system, writes naturopath Karen Martin.


What is Zinc?
Zinc is a mineral essential to many metabolic processes in the body, including protein synthesis, DNA formation, immune function, cell growth and cell repair. Zinc deficiency, which is common in third world populations, has been associated with stunted growth, delayed sexual maturation, slow wound healing, hair loss, skin lesions such as dermatitis, immune deficiencies, eye diseases, behavioural disturbances and impaired taste. Long term effects of mild zinc deficiency include delayed wound healing, impaired immune function and problems with taste and smell.

How is it used?
The role of zinc in skin healing has been recognised for centuries in the form of the traditional remedy for skin irration, calamine lotion, which is a mixture of zinc oxide and iron oxide. Today, zinc is used for conditions including acne and wound healing. It is also beneficial with skin ulcers. In a study conducted by Deakin University, patients with pressure ulcers given supplementary zinc along with vitamin C and the amino acid arginine had significantly improved healing rates compared with patients not given the supplement. Immune deficiencies may also respond to zinc. Recently, independent research groups in Hungary, Germany and the United States have demonstrated that zinc supplementation can benefit the immune system in elderly people, resulting in fewer infections. Zinc has also been demonstrated to have antioxidant and anti-inflammatory actions in younger adults and has been reported to have a therapeutic role in some forms of dermatitis, treatment of the common cold and chronic fatigue syndrome. For men's health, research has demonstrated that a combination of zinc and folic acid supplementation increases sperm quality, concentration and motility. Although zinc is often also mentioned in relation to prostate health, studies have produced conflicting results. While adequate dietary zinc is recommended for prostate health, exceeding the recommended daily intake or using supplements for long periods is discouraged.

Zinc for beauty
An anti-ageing nutrient, zinc is essential for shiny hair, strong nails and healthy, glowing skin. It plays a role in cell production and oil regulation to keep skin blemish-free and also protects cells from the DNA damage that contributes to premature ageing.

Sources of Zinc
Zinc is plentiful in protein-rich foods, with red meat, poultry, fish, seafood, wholegrain cereals, legumes and dairy products providing the highest dietary levels. Oysters contain more zinc per serving than any other food. Most people will meet their daily zinc requirements through their diet. However, as zinc is less easily absorbed from plant sources than animal sources, vegetarians may require a higher intake.

How much do I need?
The Australian RDI for zinc is 14mg/day for men and 8mg/day for women (10-12mg/day during pregnancy and lactation). Up to eight years of age, children require 3-4mg/day, while kids nine to 13 years need 6mg/day. Boys 14 to 18 require 13mg/day compared to 7mg/day for girls the same age. In terms of food, a lean beef steak contains around 4-5mg of zinc per 100g, while a tub of yoghurt contains around 1.5mg.

Too much Zinc?
Excessive zinc may be problematic, so speak to your pharmacist or GP before taking a zinc supplement. High levels of supplemental zinc (150-450mg/day) may reduce immune function and interfere with copper and iron absorption.

Interactions
Zinc forms complexes with non-steroidal anti-inflammatory drugs (NSAIDS) and some antibiotics. This can reduce the efficiency of both the drug and zinc. Doses of these drugs should be taken two hours apart from zinc supplementation. Captopril, Enalapril, and Thiazide and loop diuretics all increase urinary excretion of zinc. Amiloride reduces zinc excretion and may cause zinc accumulation, so supplementation is not advised when taking this drug. Long term folate use may also reduce the body's levels of zinc, so concurrent supplementation may be required.

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