You need zinc in order to see, hear, taste food, and have sex. The mineral zinc participates in many life-sustaining biochemical reactions in your body by sparking activity in about 100 enzymes. Everyone needs this antioxidant for a strong, healthy immune system, and it helps wounds heal quickly. While researching this book, I learned how incredibly easy it is to lose this mineral, which is rarely talked about and almost taken for granted. It’s lost through sweat, feces and urine, hair, skin, semen, and menstrual blood.
Zinc can help you if you are prone to digestive disorders. Typically, people with celiac or Crohn’s disease, ulcerative colitis, or irritable bowel syndrome are deficient in zinc. Acid blockers make it to yet another drug mugger list. They zap your zinc supply. How ironic! You take an acid blocker because you’re having issues with digestion, and you need zinc to help fend off infections of the gut and maintain a healthy lining.
Zinc is also important for helping men and women stay fertile. If you have fertility issues, this could be the supplement for you. You need zinc to make DNA. Adult men need about one-third more zinc than adult women because this mineral helps make testosterone. Sexually active men need a little more zinc than men who prefer to watch TV in bed. One article I read said that zinc is 100 times more concentrated in semen than in a man’s bloodstream. There is also evidence to support zinc’s protective effect on the prostate gland; it helps prevent and relieve symptoms of benign prostatic hypertrophy (often called BPH).
This important mineral also helps kill bacteria and viruses. It is a well-known immune protector that boosts the activity of various immune components—T cells, natural killer cells, and interleukin. Without enough zinc on board we get frequent colds and infections. This is a good reason to take it at the first sign of the sniffles. Zinc apparently can attach in the nose or mouth to the virus that causes the common cold and obliterate it before it can multiply. This keeps you from getting a full-blown infection and may shorten your misery time for a cold by up to 3 days. It could even help protect you from contracting swine flu (H1N1 virus).
An article published in the June 2009 issue of Immunity and Ageing stated:
There are remarkable parallels in the immunological changes during aging and zinc deficiency, including a reduction in the activity of the thymus and thymic hormones, a shift of the T helper cell balance toward T helper type 2 cells, decreased response to vaccination, and impaired functions of innate immune cells. Many studies confirm a decline of zinc levels with age. Most of these studies do not classify the majority of elderly as zinc deficient, but even marginal zinc deprivation can affect immune function.
This is so important because many folks do not realize that zinc levels decline as we age, with or without drug muggers. It could explain in part why the frail and elderly are more susceptible to infections. Since zinc plays an important role in the prostate, it may be that zinc deficiency contributes to the prostate problems that affect so many elderly men. Another important study published in Molecular Medicine in 2008 supports zinc’s role in immune function. Researchers found that zinc was able to calm down the inflammatory response and boost immune cell response. It was also found to sweep away free radicals, meaning it has a powerful role in suppressing oxidative stress and pain-causing inflammatory chemicals.
Since zinc is needed to make both insulin and thyroid hormone, a deficiency could lead to diabetes and hypothyroidism, low production of thyroid hormone. It’s important to note that people with diabetes often have this latter condition as well. In a 2009 study published in the Review of Diabetic Studies, researchers concluded, “Zinc supplementation reduced serum homocysteine and increased vitamin B12 and folate concentrations in type 2 diabetic patients with microalbuminuria.” This means that people with diabetes, who often have microalbuminuria (a sign of kidney disease), can take zinc and improve their levels of B12 and folic acid. Not only that, but zinc also appears to reduce homocysteine, a dangerous chemical that promotes heart disease. Not too shabby for one little mineral that is considered “trace” because such tiny amounts impact health so greatly. Makes you want to eat oysters right now, doesn’t it? Six oysters contain 77 mg of zinc.
Zinc works in tandem with vitamin A, so a deficiency in one could result in a deficiency in the other. Low zinc often means low vitamin A. This explains why some people deficient in zinc go on to develop visual problems, macular degeneration, and ultimately blindness. (See Chapter 5 for more symptoms of vitamin A deficiency.) Liver and pancreatic disorders are also associated with lower levels of zinc.
In summary, a zinc deficiency can have effects all over the body, and may cause hearing loss, prostate problems, sexual difficulties, frequent infections, poor vision, night blindness, white spots under the fingernails, and muscle atrophy.
The soil has become depleted of important minerals like zinc in many parts of the world, which adds to the growing problem of mineral deficiency. It’s actually quite common. Elderly people are usually deficient, as are alcoholics and people with kidney or liver disease. Vegetarians tend to run out of zinc more frequently than nonvegetarians, so I always recommend supplementation for anyone who is vegetarian or vegan. Also, people with malabsorption conditions such as candida overgrowth, celiac disease, Crohn’s disease, and irritable bowel syndrome should supplement with zinc.
Acid Blockers
Cimetidine (Tagamet)
Esomeprazole (Nexium)
Famotidine (Pepcid and Pepcid Complete)
Lansoprazole (Prevacid 24HR)
Nizatidine (Axid)
Omeprazole (Prilosec OTC)
Pantoprazole (Protonix)
Rabeprazole (Aciphex)
Ranitidine (Zantac)
Aluminum and magnesium hydroxide (Maalox, Mylanta)
Aluminum carbonate gel (Basaljel)
Aluminum hydroxide (AlternaGEL, Amphojel)
Calcium carbonate (Rolaids, Titralac, Tums)
Magnesium hydroxide (Phillips’ Milk of Magnesia)
Sodium bicarbonate (Alka-Seltzer, baking soda)
Antituberculosis Agents
Ethambutol (Myambutol)
Isoniazid (INH)
Rifampin (Rifadin)
Antivirals
Delavirdine (Rescriptor)
Etravirine (Intelence)
Foscarnet (Foscavir)
Lamivudine (Epivir)
Nevirapine (Viramune)
Zidovudine, AZT (Retrovir)
Zidovudine and Lamivudine (Combivir)
Blood Pressure Drugs
Clonidine (Catapres)
Hydralazine (Apresoline)
Methyldopa (Aldomet)
Moexipril (Univasc)
ACE inhibitors:
Benazepril (Lotensin)
Captopril (Capoten)
Enalapril (Vasotec)
Enalapril and HCTZ (Vasotec HCT)
Fosinopril (Monopril)
Lisinopril (Prinivil, Zestril)
Moexipril (Univasc)
Quinapril (Accupril)
Ramipril (Altace)
Trandolapril (Mavik)
Angiotensin II receptor blockers:
Candesartan and HCTZ (Atacand HCT)
Irbesartan and HCTZ (Avalide)
Valsartan and HCTZ (Diovan HCT)
Diuretics, loop:
Bumetanide (Bumex)
Ethacrynic acid (Edecrin)
Furosemide (Lasix)
Torsemide (Demadex)
Diuretics, potassium-sparing:
Amiloride (Midamor) (this is not a drug mugger, it may increase levels)
Triamterene/HCTZ (Maxzide, Dyazide, Dyrenium)
Diuretics, sulfonamide:
Indapamide (Lozol)
Diuretics, thiazide:
Any combination drug that contains HCTZ or hydrochlorothiazide (dozens of drugs contain this)
Chlorothiazide (Diuril)
Chlorthalidone (Hygroton)
Hydrochlorothiazide or HCTZ (Hydrodiuril)
Methyclothiazide (Enduron)
Metolazone (Zaroxolyn)
Chelating Agent
Penicillamine (Cuprimine)
Cholesterol Agents
Cholestyramine resin (Questran)
Ezetimibe (Zetia)
Fibrates:
Clofibrate (Atromid-S)
Fenofibrate (Tricor)
Gemfibrozil (Lopid)
Corticosteroids
Betamethasone (Diprolene, Luxiq)
Dexamethasone (Decadron) and others
Methylprednisolone (Medrol)
Prednisolone (Pediapred Liquid)
Prednisone (Deltasone, Liquid Pred, Sterapred)
Triamcinolone (Aristocort cream)
Inhaled corticosteroids:
Budesonide (Rhinocort, Symbicort)
Flunisolide (Nasacort, Nasalide, Nasarel)
Fluticasone (Flonase)
Hormone Replacement Therapy/Oral Contraceptives
Estradiol (Estrace, Climara, Estraderm, Estring, Activella, Femring, CombiPatch, EstroGel, Menostar, and many others)
Estradiol and testosterone (EstraTest, Depo-Testadiol)
Estrogen, conjugated (Premphase, Prempro)
Estrogen-containing drugs (hormone replacement therapy and birth control)
Ethinyl estradiol (found in many birth control pills)
Levonorgestrel (in birth control and Plan B)
Norethindrone (found in many birth control pills)
Nonsteroidal Aromatase Inhibitors for breast cancer
Anastrozole (Arimidex)
SERMs (Selective Estrogen Receptor Modulators—used for breast cancer)
Raloxifene (Evista)
Tamoxifen (Nolvadex)
Toremifene (Fareston)
MISC:
Calcium supplementation (in excess)
Casein (the protein in dairy)
Chelation therapy to remove heavy metals
Chocolate (because it’s relatively high in copper)
Coffee, tea, and soda (caffeinated)
Copper supplementation (in excess)
Estrogen dominance
Food dyes rich in copper
Heavy metal toxicity (Likely all heavy metals but these for sure)
Cadmium burden (which occurs from smoking)
Mercury burden (which occurs from certain seafood, environmental chemicals and amalgams)
Smoking (because of the cadmium, a toxic heavy metal in cigarettes)
Oysters, beef, lamb, crab, chicken, lobster, crimini mushrooms, spinach, summer squash, asparagus, Swiss chard, collard greens, milk, cheese, yeast, whole grains, miso, shrimp, maple syrup, broccoli, beans, green peas, yogurt, nuts, pumpkin seeds, and sesame seeds.
To minimize stomach upset or diarrhea, take mineral supplements with food.
For general health: For women, 5–15 mg per day; for men, 10–25 mg per day
Drug mugger dose: 15–25 mg per day
Zinc and a sister mineral, copper, are both neurotransmitters in the brain and have an impact on our moods. We have elaborate systems that regulate these trace minerals, and when they tilt out of balance, our health and mood pay the price. The ratio of copper to zinc is far more clinically valuable than the concentration of either one. Too much zinc and you have a relative deficiency of copper. Too much copper and your blood levels of zinc are diminished, which can spark severe PMS, panic attacks, anxiety, ADHD, autismlike syndrome, schizophrenia, hypomania, depression, personality changes, and even hallucinations.
Women at my lectures are always stunned when I tell them that the condition of estrogen dominance or the use of birth control pills can cause excessive copper (and zinc deficiency), leading to severe PMS and mood changes. It’s a major “Aha!” I tell you this because many of these conditions are treated with psychoactive drugs. So many physicians never think to tease out a possible copper–zinc imbalance, which can be discovered with micronutrient testing. (See Resources on page 327 for information on nutritional testing.) When buying supplements, make sure you don’t overdo zinc or copper. Sometimes you find supplements that combine these two important minerals in just the right ratio.
You know you’re getting too much zinc if you develop nausea, stomach upset, joint pain, low blood pressure, urinary retention, diarrhea, or a metallic taste in your mouth.
I feel it’s always best to absorb nutrients from our diets, and protein is important when it comes to zinc absorption. In particular, two amino acids, methionine and cysteine, improve the bioavailability of zinc. It’s easy to get those if you eat animal proteins or make a protein supplement shake from whey, hemp, rice, or egg protein. Bread makes a difference, too. The zinc you get from whole grain products and plant proteins is less usable to you, thanks to their relatively high content of phytic acid, a substance that limits zinc absorption. Leavened whole grain breads have more bioavailable zinc than unleavened breads. And if you have a palate for oysters, by all means eat them! Oysters soar well above beef, which offers 6 mg an ounce to one oyster’s 12 to 13 mg, and almonds, which offer about 1 mg an ounce.
Pic-Mins by Thorne Research: This multimineral formula, made by a company known for its products’ purity, contains minerals in their most highly absorbable forms. It features 15 mg zinc picolinate, along with selenium, chromium, molybdenum, boron, and vanadium.
Cold-EEZE by Quigley: These are lozenges containing 13.3 mg ionic zinc (zinc gluconate glycine), a form of zinc that starts to get absorbed right in your mouth. The gluten-free lozenges have clinical trials behind them, and they come in a variety of flavors that taste great compared to zinc’s natural metallic flavor. This company’s product line is free of dyes, preservatives, and artificial sweeteners, and some are even USDA-certified organic. I like this all-natural product line so much that I served as a clinical consultant for the company during cough and cold season several years ago.
L-OptiZinc by Nutraceutical Sciences Institute (NSI): These capsules provide zinc in the form of zinc methionine, which enhances absorption compared to many other zinc supplements with the zinc sulfate form. Methionine helps the body in other ways, too. As you know, when minerals are bound (chelated) to amino acids, as in this case, they become more immediately available and usable and are less upsetting to the stomach. Each capsule contains 30 mg of zinc.
Zinc Copper by Solaray: These capsules are impressive because they contain zinc and copper in the bioavailable amino acid chelate form, along with iodine. All three minerals support the pancreas, thyroid, and breast tissue. This product helps you make an important antioxidant, superoxide dismutase, which can help squash free radicals. It contains some pumpkin seed extract as well. What I like most is that this company gets its zinc and copper chelates from whole rice concentrate rather than the typical yeast, milk, or soy products.
Zinc Balance by Jarrow Formulas: This formula is nice because it contains 15 mg of zinc in the zinc methionine form and 1 mg of copper gluconate, preserving that important zinc-to-copper ratio.
Calcium Magnesium Plus Zinc by Solgar: This combination of minerals works better together than alone. Solgar has combined 1,000 mg calcium (a combination of calcium carbonate, calcium gluconate, and calcium citrate) with 400 mg of magnesium and 15 mg of zinc gluconate. I’ve included this one because it’s a good trio and is easy to find.
Super Food by Bõku: This is a powerhouse green food supplement loaded with all the minerals you need, including zinc, enzymes, flaxseeds, probiotics, and powdered land and sea vegetables. It’s a green drink, something I’m particularly fond of, as you know if you read my syndicated column. I mix a teaspoonful of it with a cup of natural organic apple juice each day to sweeten it a little. It is, in part, marine derived, so it contains many healthy ingredients to clear up all sorts of nagging symptoms. You might notice a difference in energy level after the first day or two, so it can be especially helpful if you take it right before athletic activity.
Spirulina Pacifica by Nutrex Hawaii: You can take this supplement by mouth as a tasteless tablet. It contains approximately 20 mg zinc in 3 tablets.