Zinc is one of those micronutrients that, when mentioned, brings to mind its positive effect on the condition of the skin and hair, as well as improved immunity. The fact is that it has a very broad effect, so the body will benefit from it in various ways.
Zinc in general terms – what is it needed for?
For the body, zinc is one of the most important trace elements, which takes a more or less active part in many reactions. The fact is that the amounts available are very often insufficient for these reactions to proceed optimally, and we experience disturbances in various areas. Illness or increased physical activity may be circumstances in which a higher intake would be desirable. However, this does not mean that zinc is useful only during illness – quite the opposite.
It may be needed in small amounts, but that does not diminish its importance. It participates in the metabolism of proteins, fats and carbohydrates, supports hormone production, contributes to the normal function of the immune system, and is also involved in DNA synthesis and cell division, as well as affecting the function of the pancreas and prostate. Of course, these are only examples, albeit among those most often highlighted in specialist articles and publications.
Contributes to the maintenance of normal hair, skin and nails
Its key function is its beneficial effect on the condition of the skin and hair. You have probably seen zinc ointments in pharmacies many times, recommended for skin eruptions and acne. Studies confirm its strengthening effect on hair and nails. In addition, it has an anti-dandruff effect. It is also said that it may protect against burns when applied topically. It is no coincidence that one of the symptoms of a persistent deficiency of this element is hair loss/baldness and damage to the skin of varying severity.
Contributes to the normal function of the immune system
Another property it is often associated with, and which is extremely important for health, is the micronutrient's ability to improve the functioning of the immune system. In essence, this is about its role in the production and efficient functioning of immune cells. It also supports the optimal production of antibodies. Zinc in supplement form may therefore increase resistance to infection and reduce the risk of infection. It is worth adding that zinc is a component that safeguards the intestinal barrier, helping to maintain its integrity.
Studies confirm that in people taking it within a short time (up to 24 hours) after the appearance of symptoms characteristic of a common cold, the duration of those symptoms was significantly shorter compared with the group that did not receive additional amounts of the element.
A reduction in
immunity is one of the symptoms of zinc deficiency.
Zinc, fertility and testosterone
It is considered one of the elements that influence proper hormonal balance. In this case, this mainly concerns testosterone, and therefore related factors such as fertility and sex drive. Its availability affects the production of the primary male sex hormone and the female hormones progesterone and estrogen. Scientists have confirmed that it plays a considerable role in modulating testosterone levels, as well as the course of spermatogenesis. Its presence is also important for the functioning of the prostate. Importantly, it is significant for both male and female fertility. It is an indispensable component of proper development of egg cells, affecting the course of ovulation processes.
Zinc affects glucose and insulin metabolism
It is able to bind to insulin and is one of the elements that supports the regulation of blood sugar levels, as well as hormonal balance. It improves the mechanism of insulin release and the use of glucose as an energy source.
In essence, it is a component involved in the process of hormone synthesis, and it also stimulates its binding to hepatocytes. Research papers have repeatedly emphasized the role of zinc in insulin resistance and diabetes, and scientists have confirmed that it is able to improve cells' sensitivity to insulin.
It should be borne in mind that despite the fact that it takes part in the formation of the hormone, diabetes itself can lead to disturbances in the micronutrient balance.
Zinc as an antioxidant and detoxifying component
It has long been known that adequate amounts of this element available in the body can limit cellular ageing processes. In addition, it is also attributed antioxidant and anti-inflammatory effects. For this reason, it can reduce the risk of inflammation-related diseases and oxidative stress. Studies clearly showed that in the group taking zinc, markers of oxidative stress were much lower than in the control group (placebo).
It is mentioned less often that ensuring optimal amounts of the element in the body and/or additional supplementation can support the detoxification mechanism. This refers to zinc's role in removing potentially harmful factors such as heavy metals, mainly cadmium and lead.
Zinc in sport
It is no coincidence that it is found in recovery supplements (the so-called ZMA). Together with magnesium, it affects muscle contractility, and in addition helps to properly calm the nervous and circulatory systems. The fact is that its role in both physical and mental recovery is invaluable.
It should be noted that it affects insulin biosynthesis, its release, and also the regulation of blood sugar, and thus improving insulin sensitivity is valued when working on the physique. This makes it much easier to reduce excess accumulated body fat and develop musculature, while improving physical performance. It should be remembered that insulin is also an anabolic hormone (not only a "fattening" one).
It lowers the rate of aromatization, and its deficiencies are associated with a decrease in testosterone levels, i.e. a hormone with a strong anabolic and regenerative effect. According to studies, ensuring the proper amount of zinc to a certain extent protects against an excessive decrease in the hormone.
Symptoms of zinc deficiency
- hair loss,
- deterioration of the condition of the skin and nails,
- reduced immunity,
- difficulty concentrating,
- problems with memory and learning,
- hormonal problems,
- disturbances in glucose and insulin metabolism,
- chronic fatigue,
- fertility disorders in men,
- intensification of PMS-related symptoms in women,
- difficulty gaining weight,
- disturbances in taste and appetite.
Zinc - benefits of supplementation
- supports the nervous, circulatory and immune systems,
- reduces the risk of diseases and infections,
- has anti-inflammatory and antioxidant effects,
- limits cellular ageing processes,
- improves insulin sensitivity,
- contributes to hormonal balance,
- supports the body's detoxification,
- improves psycho-physical recovery,
- has a beneficial effect on fertility,
- optimizes the metabolism of fats, proteins and carbohydrates,
- improves the condition of the skin, hair and nails,
- contributes to improved exercise performance,
- supports shaping the figure.
