A “SURPRISINGLY” common and “hard to detect” deficiency could be the reason behind your poor skin, struggles to get pregnant or repeated colds.
But for just 3p a day, it’s a bargain to supplement this mineral without having to rely on foods like oysters or nuts and seeds.
Mild zinc deficiency is very common but can be tricky to identify[/caption]
Your body relies on various minerals and vitamins to stay alive.
Zinc, a trace mineral, is the second most abundant in your body after iron.
It’s found within every cell, making it crucial to stay healthy.
But, Emily Foster, a nutritionist at Holland & Barrett says “mild zinc depletion is surprisingly common and can be hard to detect”.
The World Health Organisation says that about 30 per cent of the global population is at risk of deficiency.
Good food sources of zinc include oysters, beef, crab and lobster as well as pumpkin seeds, chickpeas and cashews.
All sorts of people can get a zinc deficiency if they don’t eat enough of these foods.
But there are some people a little more at risk than others – like older adults, vegans and vegetarians.
As we age, we absorb less of our vitamins and minerals in the gut.
Dr Carrie Ruxton, a dietitian from the Health & Food Supplements Information Service (HSIS), says older adults may also eat less food overall, and be on medications, such as PPIs and diuretics, which increase the excretion of zinc or impact absorption.
She explains: “A multivitamin and multimineral will include zinc alongside many other vital nutrients.
“Other people who may struggle to absorb enough zinc from their food include people with gastrointestinal disorders such as IBS or Crohn’s disease, or people who drink alcohol to excess.
“This is because zinc from plant sources isn’t so easily taken up by the body due to certain types of fibre which bind to zinc.”
Zinc deficiency is hard to spot because “zinc affects a number of areas of the body, so it can be difficult to diagnose low zinc through symptoms alone,” says Emily.
However some common symptoms to look out for include “delayed wound healing, impaired taste and smell, loss of appetite, hair loss and increased susceptibility to infections”.
From warding off a cold to help with fertility, here’s how a zinc supplement might help you…
Muscle health
Zinc can help maintain muscle mass – but if you’re very active you may be prone to lower levels[/caption]
If you want to stay strong as you age, then you need to be building and maintaining muscle. That’s where zinc comes in.
It’s essential for keeping your muscles healthy and strong as it supports two key processes in the body.
“Zinc plays an important role in supporting protein synthesis and cell division, both of which are involved in processes related to maintaining muscle mass,” explains Emily.
Proteins are the building blocks of muscles while cell division is how your body creates new muscle cells.
If you’re very active however, you might be more prone to lower levels of zinc.
Research in the journal Redox Biology found that when you exercise, zinc levels may decrease but, as exercise causes stress on the body, there’s an increased demand for zinc, as an antioxidant.
This can eventually lead to a deficiency if you aren’t eating enough zinc-rich foods or taking a zinc supplement.
Immune support
There are claims zinc can help reduce the chance of getting ill[/caption]
Do you feel like you are constantly coming down with a cold, before you’ve properly shifted the last?
Zinc is often the key ingredient in lozenges and nasal sprays because it’s claimed that it can reduce our chances of getting ill.
A research review in Cochrane Library showed that zinc can reduce the length of a cold by up to a third if it’s taken within 24 hours of symptoms coming on.
“Zinc is a key immune health mineral, both for healthy functioning of immune cells and for keeping our skin and mucous membranes in good working order,” says Dr Ruxton.
“These cells and barriers form our first line of defence against bacteria, viruses and other stressors in our environment that could contribute to us getting sick.
“Zinc also has anti-inflammatory and antiviral properties.”
Skin health
Zinc may also be the secret to clearer skin as it helps to make healthy skin cells[/caption]
Want clearer, healthier skin? Zinc could be the secret weapon you hadn’t thought of yet – amongst all the creams and potions you’ve tried.
In fact, skin contains the third highest concentration of zinc in the human body.
Research in the journal Frontiers in Medicine found that zinc can help to manage inflammatory skin conditions such as acne, rosacea and dermatitis by helping to maintain a healthy inflammatory response.
Zinc also helps to make healthy skin cells.
“Zinc helps the body to heal wounds and repair tissue,” says Dr Ruxton.
That’s why zinc oxide is a common ingredient in plasters and bandages; if you’ve cut or burnt yourself for example, then zinc could help you recover quicker.
“This is due to its role in making the key structural material in skin known as collagen,” Dr Ruxton says.
Research published in the journal Wound Repair and Regeneration found that people with foot ulcers triggered by diabetes, noticed significant reductions in ulcer size when taking 50 milligrams (mg) of zinc each day compared to the group who took no zinc.
“On top of this, zinc is key to protecting the skin against damage by UV light, pollution and the ageing process itself,” adds Dr Ruxton.
Fertility support
Zinc is essential for making testosterone, which is important for male fertility[/caption]
Although it’s often linked to boosting male fertility, zinc is just as important for women who are trying for a baby.
Dr Ruxton says: “In men, zinc is essential for making testosterone, with low zinc levels linked to low testosterone levels.
“It’s also needed for protecting sperm against oxidative stress, where the cells of sperm are damaged by their environment.
“Females need zinc for reproductive health. This includes healthy ovulation, egg quality, making the female hormones oestrogen and progesterone and supporting a healthy pregnancy.”
Research in the journal Heliyon found that zinc supplements taken during pregnancy could help to lower the chances of premature birth.
“Low zinc levels in pregnant women have also been linked to an increased risk of pregnancy complications such as high blood pressure,” adds Dr Ruxton.
Which zinc supplement is best for you?
Certain types of zinc may be best depending on your health goals[/caption]
There are different types of zinc and some are better for different health goals.
“For a good catch-all form of zinc for general supplementation, I’d choose zinc picolinate or zinc glycinate or a multivitamin and multimineral,” says Dr Ruxton.
“Zinc acetate or zinc gluconate lozenges might be best for keeping colds at bay or supporting the immune system generally.
“For skin, acne and healing, zinc gluconate might be best in tablet form while zinc oxide can work topically, in a cream for example.
“For fertility, on the other hand, the best options might be zinc sulphate for men, and for women, zinc glycinate.”
The UK’s NHS says that adult men need 9.5mg of zinc each day and women need 7mg a day.
Be wary when supplementing and avoid taking more than 25mg of zinc supplements a day unless advised to by a doctor.
Taking high doses of zinc reduces the amount of copper the body can absorb, which can lead to anaemia and weaker bones, according to the NHS.
The nasty ingredients hiding in supplements
Supplements can help us reach vitamin and mineral recommendations.
But Dr Carol Granger, a registered nutrition practitioner with a degree in biochemistry and a masters in microbiology, warns of many additions to supplements, medications and foods that could cause side effects, and suggests doing your research before buying commercial pills.
She tells Sun Health: “Ingredients like talc, E numbers, and gelatin are all used as bulking agents or as colourings and they can have serious long-term health impacts like heartburn, dizziness, fainting and severe allergic reactions.”
Here are the worst culprits:
Magnesium stearate
Unlike the name suggests, this ingredient contains no magnesium (which may help with sleep, anxiety and bone health).
Dr Granger says: “This is used as a lubricant – it prevents ingredients sticking together and means the machines that make the tablets don’t block.”
But she warns that “high amounts can cause a laxative effect and it can cause inflammation too, especially in those who are sensitive to allergies”.
It’s unlikely the small amount found in supplements is enough to do harm, but it may be worth reconsidering if you have been taking it for a long time.
Ascorbyl Palmitate
Ascorbyl palmitate is a form of vitamin C made by combining ascorbic and palmitic acids.
It’s considered safe in the amounts that are used when added to skincare.
Dr Granger says: “This is used as an antioxidant food additive and preservative meaning things with it in can have a longer use by date.”
But she claims “excess amounts can cause nausea, diarrhoea, and vomiting”.
Aspartame
You’ll may be familiar with aspartame, which is a sugar-alternative often used in things like soft drinks, sweetened diet products or other ‘low/no sugar’ foods.
Dr Granger says: “This is a sweetener a lot of people have heard of.
“It’s a flavour enhancer but because it’s an artificial sweetener, it has been linked to weight gain.”
Studies have found both that sweeteners like aspartame help people lose weight, but also gain weight by potentially increasing appetite.
Several studies have linked high intakes to more serious health problems such as cardiovascular disease, cancer, and dementia but there has been much debate about the results.
But Dr Granger claims: “It can affect metabolism so if you see it on any ingredient list, my advice would be to give it a wide berth.”
Carrageenans
Carrageenan is an ingredient that has long had concern surrounding it.
Products with it may be labelled as ‘natural’ because it is derived from seaweed, therefore it is also found in some plant-based/vegan foods.
But Dr Granger says: “The processing used to make some types of carrageenan makes it into something you definitely don’t want to consume.
“They’re widely used as gelling agent and thickener. They can be used to prevent powder clumping so may be in powder supplements you add to smoothies.
“But some cause inflammation, are really bad for digestive health and have been linked to ulcers too.
“Some can also destabilise blood sugar and cause problems with blood sugar balance.”
Calcium Phosphate
Calcium phosphate is a mineral (calcium and phosphate) which are essential for bone, muscle, blood and nerve health.
Some may benefit from additional calcium, such as menopausal women with weakening bones.
But calcium phosphate is also used as an additive to products, from supplements to toothpaste and fertilizers.
Dr Granger says: “This is used to bulk out and buffer ingredients like vitamin C.
“Side effects can include kidney problems, loss of appetite and weakness.”
