The Human Body: What’s zinc got to do with it?

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The Human Body: What’s zinc got to do with it?


 


Many know zinc for its capabilities in the immune system, but few know the diverse metabolic affect that zinc has on the human body. Zinc is a trace mineral and is required for over 100+ enzymatic functions like gene expression and wound healing. Zinc is also important for the immune system because of its interaction with neutrophils and lymphocytes which combat viruses and bacteria that try to harm the body. 
Sufficient Zinc consumption is necessary for neurotransmitter and hormone function as well. Zinc is required in the conversion of dietary B6 to it’s more bioactive form of PLP, this conversion occurs in: Tryptophan   -  Serotonin
Serotonin      -   Melatonin 
Melatonin is the regulator of dopamine therefore zinc is indirectly needed for dopamine production 


Zinc Dietary Sources

Dietary Sources of Zinc are more bioavailable, meaning they will be absorbed and utilized more efficiently in the body. Sources of dietary Zinc can be put into two categories animal and plant sources. Not to say that certain supplements won’t do the same but food first!

Animal
Beef
Pork
Shellfish
Pork

Plants
Legumes
Nuts, seeds
Fortified Cereal
Whole Grains


RDA

Making sure you get adequate Zinc in your diet is vital for overall health and functioning of your body, specifically for 

Females Males
9-13 y.o 8mg/d 9-13 y.o 8mg/d
14-18 y.o 9mg/d 14+ y.o 11mg/d
Pregnancy/Lactating 11-12mg/d




SN

https://www.hsph.harvard.edu/nutritionsource/zinc/
Picture from Vitabiotics
Arnold, L. E., & DiSilvestro, R. A. (2005). Zinc in attention-deficit/hyperactivity disorder. Journal of Child & Adolescent Psychopharmacology, 15(4), 619-627.

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