Zinc and grow healthy
Zinc is an essential mineral that plays a crucial role in several bodily functions, including immune function, wound healing, blood clotting, thyroid function, protein synthesis and it also plays a key role in maintaining vision.
Our body doesn't store excess zinc, so it must be obtained from diet. While zinc is found in various foods, some individuals may not get enough of it. Leading them to turn to zinc supplements. In this video, we will explore the benefits, potential risks, and dosage recommendations.
In 2016 research from the University of Missouri shows that zinc is vital to the production of insulin growth factor, a hormone that promotes muscle growth and is released following muscle strengthening exercises such as resistance training. So together, insulin growth factor and Growth Hormone promote normal growth of bones and tissues.
That’s why zinc deficiency constitutes a crucial issue for athletes. On top of that, zinc deficiency has consequences for metabolic adaptations modulated by exercise and it could induce negative effects to sport performance, and exercise adaptation.
Zinc deficiency can also lead to stunted growth and delayed sexual development in young ones. One study highlighted that zinc supplementation in children leads to a significant increase in insulin growth factor. But their levels were still lower than the normal reference ranges in most children, that probably means zinc supplementation in kids is necessary for longer periods of time.
One of the most well-known benefits of zinc supplements is their ability to boost the immune system. This mineral is essential to produce immune cells, which help fight off infections and disease. Studies have shown that zinc supplements may reduce the duration and severity of the common cold and other respiratory infections.
Additionally, zinc is crucial for wound healing. It is necessary to produce collagen, which is the main protein in connective tissue. Collagen helps to heal wounds, repair damaged tissue, and promote healthy skin. Research has shown that zinc supplements may help speed up the healing process and reduce the risk of infection in people with wounds.
While zinc supplements offer several potential benefits, it is important to note that taking too much zinc can be harmful. Excessive zinc intake can lead to abdominal cramping, nausea, vomiting, tenesmus and diarrhea. Long-term use of high-dose zinc supplements can also lead to copper deficiency. Which can cause anemia, nerve damage, and other health problems.
Zinc is likely safe when used in amounts no greater than 40 mg daily. It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Pregnant and breastfeeding women may require higher amounts of zinc. It is essential to follow these recommended dosages to avoid the potential risks associated with excessive zinc intake. The Recommended Dietary Allowance (RDA) suggest daily intake of zinc for adults between 8 to 11 mg per day for women and 11 to 14 mg per day for men.
Zinc oxide only have 49.9% percentage of absorption in our body. So the best zinc absorption in percentage is coming from zinc citrate 61.3%, and zinc gluconate 60.9%. Now the bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians typically eat large amounts of legumes and whole grains. Which contain phytates that bind zinc and inhibit its absorption.
In conclusion, zinc supplements offer several potential benefits, including improved immune function, wound healing, growth and development. However, it is essential to follow recommended dosages to avoid potential side effects. If you are considering taking a zinc supplement, it is important to speak with your healthcare provider to determine the appropriate dosage for your individual needs.