Zinc
Zinc (Zn)
Strong
Zinc is essential for immune function, wound healing, DNA synthesis, protein synthesis, and cell division. It is a cofactor for over 300 enzymes and is critical for taste, smell, and growth. Zinc lozenges may reduce common cold duration. Deficiency significantly impairs immune response.
How It Works
Zinc functions in multiple critical pathways:
- Enzyme Catalysis: Structural or catalytic component of over 300 enzymes including carbonic anhydrase, alcohol dehydrogenase, and carboxypeptidases.
- Immune Function: Essential for T-cell development, natural killer cell activity, and cytokine production. Deficiency severely impairs immunity.
- Protein/DNA Synthesis: Required for DNA polymerase, RNA polymerase, and ribosomal function.
- Zinc Finger Proteins: Structural role in transcription factors affecting gene expression.
- Antioxidant: Component of superoxide dismutase (SOD); protects against oxidative stress.
- Wound Healing: Essential for collagen synthesis and tissue repair.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Oysters | 74 mg per 3 oz |
| Beef (chuck roast) | 7 mg per 3 oz |
| Beef (chuck roast) | 6.5 mg per 3 oz |
| Crab | 2.9 mg per 3 oz |
| Pork chop | 2.9 mg per 1/2 cup |
| Baked beans | 2.2 mg per 1 oz |
| Pumpkin seeds | 1.3 mg per 1/2 cup |
Safety Information
Contraindications
- Do not exceed 40 mg daily long-term without copper supplementation – can cause copper deficiency
- Avoid zinc nasal sprays - associated with permanent loss of smell (anosmia)
Potential Side Effects
- Nausea (especially on empty stomach) (common)
- Metallic taste (common)
- Metallic taste (uncommon)
- Headache (uncommon)
Scientific Research
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.