Zinc Facts

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Zinc supports work of several proteins in the body like metalloenzymes which are involved in metabollic processes, including regulation of gene expression. Zinc also stabilizes cell membranes strengthening their defense against free radical attacks. Zinc helps immune function and in growth and development.  Zinc also participates in the synthesis, storage, and release of hormone insulin in the pancreas. It interacts with platelets in blood clotting, affects thyroid hormone function, and influences behavior and learning performance. It helps to produce the active form of vitamin A in visual pigments and the retinol-binding protein that transports vitamin A. Zinc is essential for taste perception, wound healing, making of sperm, and fetal development.

Too much iron interferes with zinc absorption, and too much zinc interferes with iron absorption. Large doses of zinc have a similar problem with copper. Therefore supplementation should be used carefully as to not create imbalances. Stay within the recommended daily allowances is a good common sense rule of thumb keeping in mind how much zinc or other vitamins or minerals you digest in your regular diet.

Zinc Deficiency

Children have high zinc needs due to their rapid growth.  Zinc deficiency retards growth and sexual development. In the book Understanding Nutrition Eleventh Edition there is an picture of a seventeen year old boy who appears to be only 7 from a zinc deficiency as zinc deficiency is more likely in middle eastern countries. Zinc deficiency also hinders digestion and absorption causing diarrhea. Zinc deficiency also impairs the immune system making infections likely. Chronic zinc deficiency can damage the nervous system and lead to poor motor development and cognitive performance. It also disturbs thyroid function and the metabolic rate. Zinc deficiency alters taste, causes loss of appetite, and slows wound healing. Its effects are so pervasive that generalized malnutrition and sickness are more likely to be the diagnosis than simple zinc deficiency.

Zinc Toxicity

Doses over 50 milligrams may cause vomiting, diarrhea, headaches, exhaustion, and other symptoms. An Upper Level for adults is set at 40 milligrams based on Zinc's interference in copper metabolism which in animals can lead to degeneration of the heart muscle.

ZMA For Weight Training

Zinc is a key ingredient in the ZMA supplement that is popular among athletes and body builders. Zinc is known to increase testosterone which is why a lot of body builders eat oysters often which has more zinc than any other natural food. more on ZMA

Sources: 
Understanding Nutrition Eleventh Edition

Books on Zinc for further research.

Zinc supplements ZMA Supplements