Zinc
Zinc featured article
Background
Zinc is an essential nutrient that participates in numerous biological processes and modulates the activity of more than 300 enzymes and 2,000 transcription factors. First identified for its influence on growth and development, zinc is now understood to play critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
History
The importance of zinc in the human diet first became apparent in the early 1960s, after a patient with a rare syndrome presented to Dr. Ananda Prasad, a physician working at a hospital in Shiraz, Iran. The patient, a 21-year-old male farmer who was pale, stunted, and physically and sexually underdeveloped, resembled a 10-year-old boy. The farmer also exhibited signs of severe anemia, his nails were spoon-shaped, and his liver and spleen were grossly enlarged. Over a period of three months, ten other patients with similar symptoms presented at the same hospital. Prasad eventually identified zinc...
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Dr. Rhonda Patrick explores supplemental tyrosine, lion's mane, cordyceps, aging tests, and sunscreen's efficacy and safety in a Q&A.
Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
In this Q&A clip, Rhonda discusses Quercetin, the impact of it's antiviral activity, and it's role as a zinc ionophore.
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Dr. Rhonda Patrick explores supplemental tyrosine, lion's mane, cordyceps, aging tests, and sunscreen's efficacy and safety in a Q&A.
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Rhonda Vitamin D Heart Disease Pregnancy Vaccine Skin Zinc Time-Restricted Eating Blood Sugar COVID-19 Breast MilkDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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In this Q&A clip, Rhonda discusses Quercetin, the impact of it's antiviral activity, and it's role as a zinc ionophore.
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In this clip, Dr. Rhonda Patrick discusses the trace element zinc and its role in the immune system.
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COVID-19 Vitamin D Nutrition Exercise Microbiome Sleep Vitamin C Omega-3 Inflammation Immune System Virus Micronutrients Vitamin E Vaccine Genetics Testosterone Estrogen Zinc Fiber AutoimmunityCOVID-19 Q&A Part 2: Rhonda Patrick, Ph.D. answers subscriber questions in a multi-part series.
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Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Rhonda Patrick makes her ninth appearance on the Joe Rogan Experience.
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Rhonda Brain Vitamin C Immune System Magnesium Heat Stress Muscle Cold Stress Vitamin K Zinc Sulforaphane Sauna Vegetarian COVID-19 Cocoa LactateDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Dale Bredesen describes the role that zinc status plays in the development of the toxic form of Alzheimer's disease.
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News & Publications
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Zinc is an essential nutrient that participates in many biological processes, modulating the activity of more than 300 enzymes and 2,000 transcription factors. It plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. A recent study found that moderate zinc intake reduces the risk of hypertension; however, higher intakes markedly increase the risk.
The study involved more than 12,000 participants who did not have hypertension at their enrollment. Researchers assessed the participants' dietary intake using three consecutive 24-hour dietary recalls combined with a household food inventory. They tracked participants for about six years to identify new cases of hypertension, defined as having a systolic blood pressure of 140 mmHg or higher, a diastolic blood pressure of 90 mmHg or higher, being diagnosed by a physician, or being under antihypertensive treatment.
They found that the relationship between zinc intake and hypertension risk demonstrated a J-shaped curve – that is, the risk fell with moderate intake but dramatically increased with higher intake. Moderate zinc intake (up to 10.9 milligrams daily) decreased the risk of developing hypertension by 7 percent. However, when consuming 10.9 milligrams or more daily, each additional milligram of zinc increased the risk of hypertension by 14 percent.
These findings suggest that moderate zinc intake may help reduce the risk of developing hypertension, but excessive intake markedly increases the risk. Zinc plays a crucial role in maintaining healthy blood pressure by supporting the activity of nitric oxide synthase, an enzyme that regulates blood flow and vasodilation. Zinc deficiency impairs the vasodilatory response and can reduce taste sensitivity, potentially increasing salt intake and elevating blood pressure. Learn more about zinc in our comprehensive overview article.
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Children with overweight or obesity can develop nonalcoholic steatohepatitis (NASH) – an inflammatory condition in which fat builds up in the liver, replacing healthy tissue. Without intervention, NASH can progress to more advanced forms of liver disease, including cirrhosis and cancer. A recent study found that zinc supplementation improved liver function in children with NASH.
Researchers gave 60 children with NASH either 30 milligrams of zinc or a placebo daily for four months. Before and after the intervention, they assessed the children’s liver function via ultrasound and measured their liver and inflammatory biomarkers.
They found that the children who received the zinc supplements had lower serum alanine aminotransferase (a marker of liver damage) and C-reactive protein (a marker of inflammation) than those who took the placebo. They also had higher HDL (“good”) cholesterol.
The findings from this small study suggest that zinc supplementation improves liver function and reduces liver inflammation in children with NASH. Further study may provide additional evidence supporting zinc’s use in NASH.
Zinc is an essential nutrient. It plays roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division and modulates the activity of more than 300 enzymes and 2,000 transcription factors. Learn more about zinc in our comprehensive overview article.
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A meta-analysis of more than 884 studies (RCTs) finds omega-3, folic acid and CoQ10 among the micronutrients that reduce cardiovascular risk. (2022) www.sciencedaily.comVitamin D Vitamin C Omega-3 Melatonin Magnesium Curcumin Selenium Folate Zinc Polyphenol Carotenoids Cardiovascular Supplements
Omega-3 fatty acids, folic acid, and CoQ10 reduce the risk of cardiovascular disease.
Some nutritional components benefit cardiovascular health, but others have no effect on cardiovascular health or may even harm it, according to a recent study. Nutritional components providing the greatest benefit include omega-3 fatty acids, folic acid, and coenzyme Q10 (CoQ10), a vitamin-like compound produced in the body.
Researchers analyzed the findings of more than 880 trials involving more than 880,000 participants that investigated the benefits of various macronutrients, micronutrients, and bioactive compounds on cardiovascular health.
They found that the nutritional components had varied effects on cardiovascular health. For example, while omega-3 fatty acids, folic acid, and CoQ10 reduced the risk of cardiovascular disease, selenium and vitamins C, D, and E had no effect on the risk for either cardiovascular disease or type 2 diabetes (which often coincides with cardiovascular disease). On the other hand, beta-carotene (a vitamin A precursor) increased the risk of death from all causes. The researchers did not investigate the effects of the various nutritional components in combination versus alone.
This analysis demonstrates that nutrition plays important roles in maintaining cardiovascular and metabolic health and supports the findings of large, epidemiological studies that have demonstrated that adherence to dietary patterns that are rich in omega-3 fatty acids, folic acid, and CoQ10, such as the Mediterranean Diet, for example, improves cardiometabolic health.
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Several environmental and lifestyle factors can lower testosterone levels. (2020) www.tandfonline.comVitamin D Diet Obesity Sleep Hormones Stress Magnesium Testosterone Zinc Polyphenol Oxidative Stress
From the publication:
Many factors, including external, environmental and internal factors, influence testosterone levels. The impact of energy intake derived from a testosterone-boosting diet depends on a human body mass. In the case of people of healthy body mass, insufficient energy intake may result in a reduction in testosterone levels in men. The same energy deficit in obese people, may, in turn, result in a neutral or positive impact on the levels of the hormone. Undoubtedly, nutritional deficiency, and particularly of such nutrients as zinc, magnesium, vitamin D, together with low polyphenols intake, affects the HPG [hypothalamic–pituitary–gonadal] axis. The levels of mental and oxidative stress can also adversely impact the axis. The higher the cortisol levels in a human body, or the higher its daily fluctuation, the lower the testosterone levels. What is more, the effect seems to be strengthened by excessive body weight, which is related to the increased oxidative stress affecting the functions of the Leydig cells. Other factors which might disrupt testosterone synthesis may be the length and quality of sleep. Even though the issue is relatively unknown, it appears that both sleep deprivation (shorter than five hours) and low quality of sleep (sleeping with the light on, sleeping during the day, under the influence of alcohol) impact the testosterone levels negatively.
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Zinc deficiency promotes inflammation and weakens immunity, especially in older adults. pubmed.ncbi.nlm.nih.gov
Vitamins and minerals are utilized by a wide array of enzymes that protect cells and DNA from damage. Zinc, in particular, is essential for maintaining DNA integrity and adequate antioxidant defenses. A new paper reviewing the work of Dr. Bruce Ames and others highlights the importance of zinc in promoting longevity and preventing chronic diseases.
Zinc is a metallic mineral that is consumed in the diet from foods such as meat, shellfish, legumes, and fortified foods. Severe zinc deficiency results in growth retardation, hair loss, skin sores, and depressed immunity and is uncommon in developed nations. However, marginal deficiency, which is asymptomatic and dangerous over long periods of time, is likely very common. Children, older adults, and people with altered gastrointestinal function are particularly susceptible to zinc deficiency.
Zinc is concentrated in the nuclei of cells where it functions to stabilize chromatin (large structures of spooled DNA) and catalyze chemical reactions for DNA repair, replication, and transcription. Along with other metals such as copper, iron, and magnesium, zinc is essential for balancing oxidative and reductive reactions in the cellular environment. One enzyme, copper-zinc superoxide dismutase, neutralizes hydrogen peroxide radicals by accepting an electron at its copper site. By absorbing reactive oxygen species, antioxidant compounds prevent damage to structures such as lipid membranes, enzymes, and DNA.
The immune system is a major producer of hydrogen peroxide and other oxygen radicals, which attack pathogens and recycle damaged host cells. Adequate zinc intake is essential for moderating the inflammatory response. In particular, zinc inhibits activation of the NF-kappaB pathway, driving the production of inflammatory cytokines such as tumor necrosis factor-alpha. Zinc deficiency increases the risk of developing neurodegenerative and autoimmune diseases through mechanisms that involve over-activation of inflammatory pathways.
Zinc deficiency further increases one’s risk of disease by reducing the number of pathogen-fighting cells such as antibody-producing B cells, natural killer cells, and monocytes. Reduced pathogenic immunity and increased chronic inflammation are common in old age, but they begin in middle-adulthood and progress over time in parallel, with decreasing zinc absorption and retention. Zinc supplementation in older adults reduces inflammation while increasing production of new immune cells and strengthening the body’s response to vaccines.
Overall, zinc deficiency accelerates the aging process by impairing antioxidant production and cellular repair mechanisms, over-activating inflammatory pathways, and reducing pathogen defenses. The authors conclude there is good evidence to suggest that supplementing with at least 20 milligrams of zinc per day may be an effective strategy for reducing the adverse effects of aging on the immune system.
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Low levels of zinc increase risk and severity of pneumonia and antibiotic use in older adults. academic.oup.com
Immune function declines with age, putting older adults at increased risk of infections such as pneumonia. Zinc is an essential nutrient that has been shown to regulate the function of white blood cells and increase immunity. Findings of a study in older adults demonstrate a link between low serum zinc and an increased incidence of pneumonia and antibiotic use.
T cells are white blood cells that mature in the thymus, a gland located in the chest that decreases in size and function after adolescence. Zinc deficiency has been shown to accelerate thymic shrinking, reduce T cell proliferation, and suppress antibody production. Low serum zinc levels are associated with poor immune function in older adults; however, the association between zinc levels and pneumonia incidence and severity is unknown.
The authors collected data from a trial in which 600 participants who were residents of a long-term care facility were randomly assigned to receive a vitamin E supplement (200 international units per day) for one year or a placebo. All participants were given a supplement containing 50 percent of the recommended dietary allowance of essential nutrients, including zinc, in an effort to make individuals easier to compare as a group. The authors measured the incidence and duration of pneumonia, number of antibiotic prescriptions, days of antibiotic use, death due to pneumonia, and death due to any cause.
At baseline, risk of death due to any cause was 39 percent lower in participants with normal serum zinc levels (greater than or equal to 70 micrograms per deciliter) compared to low serum zinc levels (less than 70 micrograms per deciliter); however, zinc levels were not significantly associated with any of the pneumonia-related variables. After one year of supplementation, the incidence of pneumonia and number of new antibiotic prescriptions were about 50 percent lower in participants with normal zinc levels. These participants also experienced about four fewer days of pneumonia illness and three fewer days of antibiotic use.
Among older adults living in residential care facilities, normal serum zinc levels reduced pneumonia incidence and severity and antibiotic use. Learn more about the role of zinc in health and longevity and which foods contain zinc in our overview article.
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Zinc improves outcomes of COVID-19. www.theladders.com
Zinc is an essential nutrient that plays key roles in immune function. Sources of zinc include red meat, poultry, nuts, beans, and seafood. Findings presented at the recent European Society of Clinical Microbiology and Infectious Disease Conference on Coronavirus Disease suggest that zinc provides protection against COVID-19.
The study involved 249 adults (average age, 63 years) who had been hospitalized in early 2020 for COVID-19-related treatment. The authors of the study analyzed blood samples from the patients to determine their serum zinc levels and inflammatory status, as measured by interleukin-6 (IL-6).
The analyses revealed that 21 of the patients died from complications associated with COVID-19. The average zinc level among the patients 61 micrograms per deciliter (mcg/dL). (Normal serum zinc concentrations range between 70 and 100 mcg/dL.) Poor zinc status was linked with worse outcomes. Zinc levels among patients who survived averaged 63 mcg/dL, but among those died, levels averaged 43 mcg/dL, suggesting that zinc plays an important role in improving outcomes of COVID-19. Lower zinc levels also correlated with higher levels of IL-6, indicative of systemic inflammation.
It’s noteworthy that zinc exists as a divalent cation (a positively charged ion) and cannot enter cells without a transporter. Uptake of zinc requires an ionophore, a molecule that can transport ions across a lipid membrane. Quercetin, a bioactive compound present in a variety of fruits and vegetables, especially apples and onions, is a zinc ionophore. Consuming zinc-rich foods along with quercetin-rich foods may boost zinc’s effectiveness. You can read more about quercetin in our overview article.
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Zinc reduces the duration and incidence of the common cold. www.sciencedaily.com
The common cold is due to a viral infection of the upper respiratory system. It is characterized by a runny nose, nasal congestion, and sneezing that lasts approximately one week. The average person has four to six colds per year. A 2011 review found that zinc can reduce the duration and incidence of the common cold.
Zinc is an essential mineral. It plays roles in immune function, wound healing, eye health, and the synthesis of protein and DNA. Previous research demonstrates that zinc inhibits the replication of cold viruses.
The review drew on data from 13 randomized double-blind, placebo-controlled trials that provided zinc for at least five consecutive days as a therapy for colds and two trials that provided zinc for at least five months as a measure to prevent colds. More than 1,300 people were involved in the various studies.
The authors of the review found a great deal of heterogeneity in the findings of the studies. They attributed this to differences in the nature of the different zinc formulations and dose range, the timing of the intervention (ranging from 24 to 48 hours), and characteristics of the study population (children versus adults). However, they concluded that zinc (as lozenges or syrup) reduced the duration and symptoms of a cold in otherwise healthy people when given at the onset of symptoms. When given for at least five months, zinc also reduced the incidence of colds by 37 percent.
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Higher zinc status reduced incidence and duration of pneumonia among nursing home residents. www.sciencedaily.com
Elderly adults, especially those living in nursing homes, often have impaired immune function, which increases their susceptibility to respiratory infections and subsequent pneumonia. A 2007 study found that higher zinc status among elderly nursing home patients was associated with reduced incidence and duration of pneumonia.
Zinc is an essential mineral that plays critical roles in modulating the body’s immune response. It influences T-cell activity, cytokine production, and phagocytosis. Zinc deficiency is associated with poor immune function.
The observational study involved nearly 600 nursing home residents living in 33 facilities across the Boston, Massachusetts area. The participants were part of a randomized, double-blind, placebo-controlled vitamin E supplementation trial in which they received a multivitamin supplement providing 50 percent of the recommended dietary allowance of vitamins and minerals, including zinc, daily for one year. The authors of the study measured the participants' baseline and final plasma zinc levels and categorized them as low (less than 70 mcg/dL) or normal (greater than or equal to 70 mcg/dL). They also tracked the incidence and duration of pneumonia as well as other measures associated with the illness, such as the number of new antibiotic prescriptions, duration of antibiotic use, and death due to pneumonia or other causes.
The results of the study revealed that nursing home residents whose plasma zinc levels were normal were more than 50 percent less likely to develop pneumonia. If they did develop pneumonia, they recovered sooner and typically required half as many antibiotic prescriptions. The number of deaths from all causes was 30 percent lower among those with normal zinc levels, as well.
These findings underscore the need for maintaining optimal zinc levels in elderly patients, especially those living in nursing homes, and suggests that supplemental zinc is beneficial in reducing the risk and severity of pneumonia.
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Zinc acetate and zinc gluconate lozenges equally effective at reducing duration of the common cold. www.sciencedaily.com
The average cold lasts approximately one week. Evidence suggests that zinc lozenges reduce the duration and severity of a cold, but controversy exists regarding the optimal form of zinc delivery. Findings from a 2017 meta-analysis suggest that the form of zinc lozenges is not important.
Zinc lozenges commonly provide zinc as either zinc gluconate or zinc acetate. The lozenges often contain sweeteners (natural or artificial), vitamins (typically vitamin C), bioactive compounds such as citric acid, and/or other ingredients. Evidence suggests that citric acid binds zinc ions, thereby reducing zinc’s effectiveness.
The authors of the meta-analysis drew on data from seven placebo-controlled zinc lozenge trials involving 575 children and adults. The doses used in the studies ranged from 80 to 207 milligrams per day, using zinc gluconate (four trials) and zinc acetate (three trials).
Their analysis revealed that zinc acetate lozenges shortened the duration of colds by 40 percent, and zinc gluconate lozenges shortened colds by 28 percent. The analysis also demonstrated that dose had very little influence on the effectiveness of zinc lozenges in reducing the duration of a cold, with both high and low doses reducing duration by about one-third. The authors of the analysis concluded that zinc lozenges delivering doses greater than 80 milligrams per day reduce the duration of a cold, regardless of the form of zinc provided, as long as the lozenge does not contain ingredients that bind zinc.