Zinc

Zinc is an essential mineral that is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults, growth in children, help cells reproduce, preserve vision, help cells reproduce, and protect against free radicals.

Five Facts on Zinc Supplements: 

Supports healthy sperm count
Important for sexual development, ovulation, and menstrual cycle
Zinc absorption is inhibited by diets high in fiber and phytates
Iron supplements should not be taken at the same time as Zinc
Recommended Fertility Dosage: 30 mg

Zinc is absorbed by the body at the rate of 15 to 40 percent, depending on if a person needs it or not. If more is needed, more is absorbed.  Zinc absorption is inhibited by diets high in fiber and phytates, such as meats, legumes, unleavened bread, and other whole-grain foods.

Infertility in men and women can be attributed to a lack of adequate zinc.  Men require zinc for healthy sperm, which is needed to make the outer layer and tail of the sperm.  It also can help improve sperm count.  In women, zinc is an essential mineral for reporductive hormones, oestrogen and progesterone; which dictate ovulation and menstrual cycle.

Zinc is often used to reduce the duration of colds, usually in the form of a lozenge.  It is also used for a wide range of conditions that have been shown to benefit from zinc.

Deficiencies of zinc are often found in developing countries, especially in children, which lead to stunted growth, increased weight gain, and infectious diseases.

Food Sources of Zinc:

The best and easiest food sources of zinc are:

• oysters
• beef tenderloin
• lamb
• seafood,
• veal liver
• eggs
• tofu
• yogurt
• wheat germ
• sesame seeds
• pumpkin seeds
• cashews
• black-eyed peas
• spinach
• asparagus
• collard greens.

Supplements:

There are three different kinds of zinc supplements that are recommended for use:

1. zinc gluconate
2. zinc gluconate-glycine
3. zinc acetate.  

They can be found most commonly in capsules and lozenges.

Iron can inhibit absorption of zinc when taken at the same time and should be taken separately.  

Zinc inhibits copper absorption and is often combined with zinc supplements.. A good combination in nutrition combined with zinc is to maintain adequate levels of copper, calcium, phosphorous, selenium, vitamin A, B6 and E.

Dosage:

RDA recommendation for zinc:

• Female 8 mg per day
• Male 11 mg per day

Your health professional may suggest higher dosages as needed.

Cautions:

Zinc intake in excess of 300 mg per day can impair immune function and should not be taken at such high dosages.