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Everything You Need To Know About Zinc



When you decide to structure your diet, by no means forget zinc. Its deficiency is a real problem because you lose a little of it every time you sweat. On the other hand, it has a number of important functions in the body. Serves as a building material for enzymes, proteins and cells. It also helps to release vitamin A, strengthens the immune system, mediates the sense of taste and smell and helps heal wounds.

What exactly is zinc

Zinc is a mineral, so the body cannot produce it on its own and you need to get it through your diet. Minerals are inorganic substances, which means that they do not contain carbon and can all be found in Mendeleev's table (exactly the one in the chemistry classroom at school). The highest concentration of zinc is in some seafood (oysters, crabs, lobsters), cashews, almonds, pork, beef, lamb.

What is its function

The main job of zinc is to help the enzymes in your body do a number of things - from maintaining the immune system to protecting against free radicals. In addition, a study by Wayne State Medical University shows that this trace element helps maintain optimal testosterone levels.

Zinc plays an important role in the formation of new neurons and synapses, as well as in certain aspects of metabolism. It helps regulate a protein called brain neurotrophic factor ( BDNF ), which is essential for the functioning of the nervous system. Deficiency of this mineral reduces the effectiveness of  BDNF,  which in turn increases the risk of developing depression and can lead to cognitive deficits, including impaired memory.

Taking all this into account, we can see why zinc is so important for the body. Athletes and people engaged in heavy physical labor are more at risk of such a deficit. Vegetarians and vegans should also be careful to get the right amount.

Can I only get it with food

The recommended daily amount of zinc is 11 milligrams for men and 8 for women. Most is lost through sweating and must be replaced with food or supplements.

If you love seafood, keep in mind that one of the richest sources is oysters. A portion of 100 grams contains about 78 milligrams. However, if you do not like oysters, then beef and lamb provide you with enough.

Although they are poorer in zinc, there are some alternatives of plant origin. If you follow a vegan or vegetarian diet, you should strive to eat more varied. Eat lots of spinach, nuts, mushrooms and legumes. They all contain relatively little zinc, but you can still get enough of them.

What are the best dietary supplements with zinc

One of the most popular  zinc supplements is  ZMA  (zinc monomethionine aspartate), which is most often recommended as a sleep-enhancing supplement. It is a blend of zinc and magnesium, enriched with vitamin B 6.

Due to the ability of zinc to maintain healthy testosterone levels,  ZMA can  also act as a testosterone booster. However, the evidence for this is still relatively vague and more research is needed. So far, some studies have found a link between ZMA  use  and increased testosterone levels, while in others there is no difference between supplementation and placebo intake.

A 2010 study by the University of Karabük in Turkey found that 8 weeks of zinc intake increased antioxidant levels in the body. The researchers hired 20 wrestlers and 20 men leading a sedentary lifestyle. They were divided into four groups - athletes receiving zinc and those receiving placebo, as well as inactive men on zinc and placebo. Finally, the results showed that the intake of the mineral in the form of a supplement reduced the formation of free radicals in both groups that took it. As a result, the researchers concluded: "Zinc supplements taken by athletes can contribute to better health and athletic performance."

And is there a risk of overdose

Although the recommended dose is 11 milligrams for men and 8 for women, it can often happen that a person takes more. In general, poisoning with it is rare and side effects usually occur after an extreme overdose - in the order of 300 milligrams per day. With this amount, most side effects are reduced to nausea and vomiting.

However, even lower doses of 300 mg can cause problems in some cases. If you take more than recommended, it can lead to impaired absorption of two other important minerals - copper and iron, with which you compete to be absorbed first. If zinc and iron are taken even in a ratio of 1: 1, the body will prefer to absorb zinc first. The best way to avoid this problem is by not taking large amounts of these minerals at once.

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