Variants this may be helpful for: SLC30A3
Zinc is an essential mineral that has multiple purposes in the body. It plays a key role in the regulation of the immune system, cognitive function, skin health, gut health and more.
Where can zinc be found?
Zinc cannot be made by the body so must be obtained via the diet or supplementation. It can be found in:
● oysters
● beef
● lamb
● almonds
● pumpkin seeds
● quinoa
● legumes such as chickpeas and lentils.
The body absorbs zinc more easily from animal foods like red meat, poultry, and fish than from plant foods. This is because animal foods contain fewer compounds that inhibit zinc absorption and more sulphur-containing amino acids that help the body absorb zinc.
What role does Zinc play in the body?
Immune system: Zinc is involved in the production and regulation of immune cells and helps strengthen the body’s immune defences against viruses and bacteria. Deficiency can reduce the activity of T-cells (white blood cells) allowing us to be more susceptible to infections and disease.
Cognitive function: Zinc plays a role in neurotransmission in the brain supporting memory, learning and cognitive function.
Skin health: Zinc is required by the epithelial cells that make up the skin. It also has antibacterial activity against P. acnes (bacteria that contributes to acne), helps reduce inflammation and wound healing, is involved in collagen synthesis and helps improve overall skin health.
Oxidative stress: Zinc protects the cell from oxidative damage by free radicals that can lead to inflammation. Additionally, zinc had anti inflammatory properties, due to its ability to decrease TNFa and IL-6 - inflammatory chemicals that are implicated in a number of diseases including insulin resistance and autoimmunity.
Gut microbiome: Zinc is vital for intestinal health and is required to maintain the integrity of gut lining and the growth of beneficial bacteria in the gut.
What is its role in methylation?
Zinc is a cofactor for several enzymes involved in methylation, such those involved in the formation of S-adenosylmethionine (SAMe), the main methyl donor, as well as enzymes required in the conversion of homocysteine to methionine.
The SLC30A3 gene also helps regulate zinc levels in the body. Variants on this gene may impact zinc transport, potentially leading to lower blood zinc levels.
Signs and symptoms of zinc deficiency:
● Loss of taste and smell
● Hair loss
● Poor wound healing
● Lethargy
● Skin issues and more
How much zinc do I need a day?
The current recommended daily intake of zinc is 7 mg for women and 9.5mg for men. Ensure you are eating foods naturally rich in zinc or consider a supplement if you’re not able to include enough in your diet.
You may also have an increased need for zinc if you are in ill health, taking part in heavy physical activity (such as endurance training), pregnant, have a poor diet or experience issues with intestinal absorption, are taking medications that may deplete zinc (such as ACE inhibitors) or have a genetic variation that can impact zinc levels.
It's also worth noting that excessive alcohol intake, phytates, oxalates and polyphenols in tea and coffee can inhibit zinc absorption.
Zinc nutrient interactions
● Folate: Zinc is vital for folate absorption
● Vitamin A: Zinc is required for the transport and utilisation of vitamin A
Folic acid supplements, iron and calcium may inhibit zinc absorption potentially contributing to lower zinc levels.
Forms of Zinc
● Zinc Picolinate: A highly absorbable form of zinc that is useful in reversing zinc deficiency
- Buy Zinc Picolinate supplement HERE
● Zinc Bisglycinate: Bound to glycine (an amino acid that helps the body produce glutathione, a potent antioxidant) which is also an easily absorbed form of zinc
- Buy Zinc Bisglycinate HERE
● Zinc Citrate: Bound to citric acid (can be found in cold remedies and lozenges). This form is also an well absorbed by the body
- Buy Zinc Citrate HERE
● Zinc Acetate: Zinc acetate is also often added to remedies for the common cold, like nasal sprays and lozenges
● Zinc Sulphate: Not absorbed as well as other forms and can cause an upset stomach.
- Buy Zinc Sulphate HERE
Further Support at Body Fabulous
Ultimate Methylation DNA Genetic Test: This test analyses 78 genes including whether you have a genetic variant which may impact your zinc levels.
Test your Zinc levels: This test assesses a range on minerals including zinc levels. It also assesses toxic heavy metals exposure.
Book a General Advice Call: Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
