zinc

Which foods contain zinc?

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Zinc is an essential mineral that plays a crucial role in various bodily functions, including immune system support, wound healing, and DNA synthesis. Incorporating zinc-rich foods into your diet is a practical way to ensure you meet your body’s nutritional needs. Let’s explore a diverse range of foods that are excellent sources of zinc.

1. Meat and Poultry:

– Beef: Lean cuts of beef, such as sirloin or tenderloin, are excellent sources of zinc.

– Chicken: Chicken, especially dark meat like thighs and legs, provides a good dose of zinc.

2. Seafood:

– Oysters: Oysters are among the richest sources of zinc, containing more zinc per serving than most other foods.

– Crab and Lobster: Shellfish, including crab and lobster, are notable sources of zinc.

3. Dairy and Eggs:

– Cheese: Various types of cheese, such as cheddar and Swiss, contain moderate amounts of zinc.

– Eggs: Eggs, particularly the yolk, contribute to your daily zinc intake.

4. Legumes and Nuts:

– Chickpeas: Chickpeas, also known as garbanzo beans, are a zinc-rich legume.

– Lentils: Lentils are not only high in protein but also provide a decent amount of zinc.

– Pumpkin Seeds: Nuts and seeds, particularly pumpkin seeds, are excellent sources of zinc.

5. Whole Grains:

– Quinoa: This gluten-free whole grain contains zinc, making it a nutritious choice.

– Oats: Oats are not only a heart-healthy option but also contribute to your zinc intake.

6. Vegetables:

– Spinach: Leafy greens like spinach offer a small but valuable amount of zinc.

– Mushrooms: Certain types of mushrooms, such as shiitake and portobello, contain zinc.

7. Fortified Foods:

– Some foods, such as certain breakfast cereals and nutritional supplements, are fortified with zinc.

Tips for Maximizing Zinc Absorption:

– Consume a variety of zinc-rich foods to ensure a well-rounded intake.

– Soak, ferment, or sprout grains and legumes to reduce the impact of phytates, which can inhibit zinc absorption.

– Pair plant-based sources of zinc with vitamin C-rich foods to enhance absorption.

Caution:

It’s essential to strike a balance in your zinc intake, as excessive amounts can lead to adverse health effects. If you have specific dietary concerns or medical conditions, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized guidance.

Incorporating a diverse array of these zinc-rich foods into your meals can contribute to maintaining optimal zinc levels, supporting your overall health and well-being.

Effects of perioperative vitamin E and zinc co-supplementation on systemic inflammation and length of stay following coronary artery bypass graft surgery: a randomized controlled trial

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Abstract

Objectives

Coronary artery bypass graft (CABG) surgery has been reported to be associated with lower postoperative plasma antioxidant and zinc levels. We hypothesized that perioperative supplementation of vitamin E and zinc might improve short-term postoperative outcomes.

Methods

In this placebo-controlled double-blind, randomized study, patients undergoing CABG performed with cardiopulmonary bypass were recruited. The intervention group received zinc and vitamin E supplementation (1200 IU vitamin E and 120 mg elemental zinc) the day before surgery, followed by postoperative daily supplementation of 30 mg zinc and 200 IU vitamin E from the 2nd day after surgery to 3 weeks. The control group received placebos. Length of stay (LOS) in the intensive care unit and hospital, sequential organ failure assessment score on 3rd day after surgery, and plasma inflammatory markers on days 3 and 21 post-surgery were evaluated.

Results

Seventy-eight patients completed the study (40 in the intervention group and 38 in the placebo group). The hospital LOS was significantly shorter (p < 0.05) in the intervention group. Postoperative changes in plasma albumin levels were not different between the two groups. The plasma zinc level was higher (p < 0.0001), but plasma C-reactive protein (p = 0.01), pentraxin 3 (p < 0.0001), interferon γ (p < 0.05), malondialdehyde (p < 0.05), and aspartate aminotransferase (p < 0.01) were lower in the intervention group compared to the placebo group.

Conclusions

Perioperative vitamin E and zinc supplementation significantly reduced hospital LOS and the inflammatory response in CABG surgery patients. In these patients, the optimal combination and dose of micronutrients need further study but could include zinc and vitamin E.

Discussion

Our study is among the few studies reporting the effects of perioperative micronutrient supplementation among patients undergoing CABG surgery. Preoperative vitamin E (1200 IU) and zinc ( 120 mg) supplementation in adult patients undergoing CABG surgery, followed by 200 IU vitamin E and 30 mg zinc per day postoperatively, seems to be effective in shortening hospital LOS. These dietary supplements had no significant effect on SIRS and SOFA score on postoperative day 3, but decreased postoperative plasma concentrations of PTX3, CRP, IFN-γ, MDA, and AST, without significant impacts on the postoperative plasma IL-4, cTnI levels.

The motivation for using the combination of vitamin E and zinc supplements in the present study was their antioxidant as well as their immunomodulatory effects. Furthermore, it has previously been shown that plasma zinc [12] and vitamin E [9] are reduced following CABG surgery. This reduction may be a redistribution that occurs as a result of inflammatory responses [19]. In the present study, we did not measure plasma vitamin E levels. Still, the dose of tested vitamin E in the present study is comparable to the amount used in the study by Lassnigg et al., who showed that four doses (270 mg each) of vitamin E between 16 h before and 48 h after CABG surgery normalizes plasma vitamin E levels in the postoperative period [9]. On the other hand, the tested dose of zinc was comparable to the amount used in a previous study, in which patients received 50 mg for the first two days after admission to ICU, followed by 25 mg/day [20]. Although the doses of vitamin E and zinc in the present study were higher than the Dietary Reference Intake values, they were not higher than the Tolerable Upper Intake Levels. Besides, the recommended dietary amounts are recommended for healthy people and the amount required during acute illness may be different. In the case of zinc, studies have shown that the medical doses used are relatively safe, and regardless of dietary intake, the use of medical doses of zinc may be beneficial for a wide variety of clinical situations [21].

Perfusion time was different between the two groups. Since cardiac surgery with CPB induces activation of a systemic inflammatory response [1] and perfusion time has been shown to correlate with postoperative inflammatory mediators levels [22], it was included as one of the confounding factors in statistical analysis.

The ICU and hospital length of stay as the primary outcomes were shorter in the intervention than in the placebo group. This is in contrast to the findings of a previous study in which the administration of several micronutrients with antioxidant activity, including vitamin E and zinc, in patients admitted to the ICU after complex cardiac surgery did not shorten the length of stay in the ICU [20]. This discrepancy could be related to the study population which was complicated heart surgery patients or to the lack of preoperative administration of loading doses of micronutrients. However, our finding is somehow consistent with the result of a previous study in which prophylactic treatment with vitamin E and allopurinol in patients with pre-existing chronic kidney disease reduced the length of stay in the ICU after CABG surgery [23]. Furthermore, the early administration of vitamins E and C reduced ICU length of stay in critically ill surgical patients [24].

The shorter ICU and hospital length of stays might be partly caused by the reduction of inflammation intensity in the zinc and vitamin E groups. Systemic inflammation can predict poor outcomes in patients under elective CABG [25]. Both CRP and PTX3, which are acute-phase proteins, are released significantly during and after CABG surgery. In a study in which serum level of PTX3 was prospectively monitored in ICU patients, higher PTX3 level was associated with sepsis development, and a higher 90-day mortality rate [26]. Furthermore, in patients undergoing cardiac surgery with the use of CBP, the dynamics of serum CRP levels were comparable in patients with SIRS and those with no SIRS, with a peak on the postoperative day 3, whereas serum PTX3 was significantly higher in patients with SIRS than those with uneventful postoperative period [27]. However, perioperative administration of antioxidant vitamins (300 mg/day vitamin E and 500 mg/day vitamin C) in patients who underwent CPB, reduced CRP levels on the first day after surgery compared to the control but, the difference disappeared on the second postoperative day [28]. In addition to antioxidant vitamins, zinc may also be inversely related to oxidative stress and inflammatory factors in critically ill patients, particularly in those with sepsis [29].

In the present study, the lower IFN-γ plasma level on the 3rd and 21st days after surgery in the vitamin E and zinc supplementation group could also be related to the lower intensity of inflammation. Aberrant expression of IFN-γ may be associated with some inflammatory and autoimmune diseases [30] and the decrease in IFN-γ synthesis might prevent excessive stimulation of the non-specific immune system. In a previous study on patients who underwent CABG with CPB, serum IFN-γ levels did not change significantly on the 3rd day after surgery. However, its production by cultured mixed mono-nuclear leukocytes was temporarily decreased on postoperative day 1 but recovered on postoperative day 3 [31]. In another study, mixed mono-nuclear leukocytes of patients who underwent CABG surgery were obtained pre-operatively and on the first and third postoperative days and cultured along with adding exogenous IFN-γ. The addition of IFN-γ significantly increased pro-inflammatory cytokine tumor necrosis factor-α but did not affect the synthesis of anti-inflammatory cytokines interleukin-10, and IL-4 levels [32].

Enhanced lipid peroxidation can lead to the production of end products such as MDA, which, by attaching to biomolecules, can generate self-MDA epitopes capable of inducing the immune system to neutralize, causing inflammatory responses [33]. In the present study, the vitamin E and zinc supplementation reduced the MDA of the plasma that was incubated with oxidant. A significant decrease in MDA was observed only for the plasma samples of the third postoperative day, without a significant effect on the samples of the 21st postoperative day. It seems that the postoperative acute phase responses and the production of free radicals are higher on the third than on the 21st day after the operation. Therefore, one reason for the observed findings could be related to the higher intensity of oxidative stress in the early days after surgery, which vitamin E and zinc were able to reduce it. However, since the spectrophotometric method to detect MDA is less sensitive than fluorometric methods, it may not have revealed the difference on the 21st day.

The plasma cTnI concentration in the intervention group was not significantly different from the placebo group. However, the beneficial effects of antioxidant supplements on cardiac markers have been reported in some studies. In this regard, the administration of vitamin E into the coronary arteries during surgery attenuated the post-surgery increase in cTn-I levels [34]. In the current study, vitamin E and zinc supplementation decreased AST levels on the 21st day after surgery compared to the placebo group. AST is released when cells are damaged. It used to be a regular cardiac marker before more specific markers became common. Elevated postoperative AST level has been suggested as an independent predictor of early and late mortality after CABG [35]. Furthermore, increased pre- and post-operative AST to ALT ratios seem to be associated with an increased incidence of acute kidney injury after elective CABG surgery [36]. The vitamin E supplement consumed was probably effective in reducing AST levels. Vitamin E supplementation has been reported to improve AST levels in patients with liver disease [37].

The present study had some limitations. Due to the diversity of eligibility criteria, the generalizability of the results is limited to relatively low-risk patients undergoing CABG surgery. The single-center nature of this trial can be considered both a limitation and an advantage due to the reduction of variation in care. Furthermore, we did not collect SIRS and SOFA scores on different days after surgery, which might have provided valuable information. Moreover, the concentration of vitamin E in the plasma of the patients was not measured. Finally, despite the inclusion of 78 patients, the study could still be underpowered for some study variables. Despite this, many parameters were oriented towards a clinical benefit in favor of nutrient supplementation. However, a larger trial is needed.

Conclusion

Perioperative supplementation of vitamin E and zinc in CABG surgery patients was associated with postoperative shortened ICU and hospital length of stay and lower postoperative plasma concentrations of inflammatory biomarkers. Although the reduction in ICU length of stay observed following supplementation was not long, it could be considered an achievement with such easy access and cheap intervention. Following cardiac surgery, the plasma concentration of several micronutrients undergoes significant changes, and it appears that this field requires more investigation to reveal their association with some complications after surgery. The optimal combination and dose of micronutrients remain to be determined but could include zinc and vitamin E.

Antioxidants zinc and selenium linked to reduced risk of low back pain

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Data from a recent study found that higher antioxidant intake was correlated with a slightly lower risk of back pain in women.
  • Antioxidants are found in certain foods and may help minimize damage to cells.
  • Researchers are still seeking to understand antioxidants’ role in health and their potential benefits.
  • Data from a recent study found that higher antioxidant intake was correlated with lower risk of back pain in females, but this was not significant.

Antioxidants may offer certain health benefits, but researchers are still seeking to understand the full effect of certain antioxidants on overall health and well-being. One area of interest is how antioxidants may influence the pain that people experience.

A recent studyTrusted Source examined how antioxidant intake was related to low back pain, a common problem many people experience.

The results of the study overall did not find a significant association between antioxidant intake and low back pain. However, participants in the highest quadrant of antioxidant intake were almost 12% less likely to experience low back pain than participants with the lowest amount of antioxidant intake.

Among female participants, researchers found that those with the highest amount of antioxidant intake were almost 20% less likely to experience low back pain than those with the lowest amount of antioxidant intake.

The results point to possible benefits from antioxidant intake, particularly for women.

The findings were published in BMC Public HealthTrusted Source.

Do antioxidants reduce low back pain?

According to the World Health Organization, there were 619 million cases of low back painTrusted Source globally in 2020. It’s also a significant cause of disability, so researchers are interested in finding potential ways to prevent people from experiencing low back pain.

Researchers of the current study wanted to see if there was an association between back pain and antioxidant intake.

Getting a wide variety of nutrients is critical to a healthy lifestyle.

AntioxidantsTrusted Source are substances that help stop a process called oxidation. Oxidation produces substances called free radicals that can cause cell damage. Antioxidants may help to minimize certain cell damage.

Many fruits, vegetables, and other foods contain antioxidants. Registered dietitian nutritionist Karen Z. Berg, who was not involved in the study, explained a little more to Medical News Today:

“When oxygen is metabolized in the body, it produces something called free radicals which can cause damage to cells and DNA. Our body naturally handles this process, but consuming foods that are rich in antioxidants helps our bodies to neutralize the free radicals, and thus prevent excessive cell damage. It is unclear how much benefit there is to taking antioxidants in a pill or powder form, but when you consume a whole fruit or vegetable, all the components work symbiotically to get absorbed and used in the body.”

What’s the link between antioxidants and back pain?

Researchers used extensive data to look at the relationship between antioxidant intake and experiences of low back pain.

They noted that previous data supported the idea that oxidative stress can worsen lower back pain and that antioxidants can help decrease oxidative stress.

To look into how this might look in practical application, researchers included 17,682 participants from the National Health and Nutrition Examination SurveyTrusted Source. This survey collects data from people in the United States. They excluded participants when they didn’t have dietary or low back pain data.

Among these participants, 11,573 had low back pain, and 6,109 participants did not have low back pain. Researchers adjusted for several covariates including:

After adjusting for all the confounders, their model did not find a significant association between antioxidant intake and low back pain.

However, based on data about antioxidant intake, researchers divided participants into four groups, ranging from high antioxidant intake to low antioxidant intake.

They found that participants in the group with the highest antioxidant intake were 11.7% less likely to experience low back pain compared to those in the group with the lowest antioxidant intake.

In their stratified analysis based on gender, they found that females in the highest quartile for antioxidant intake were 19.7% less likely to experience low back pain than females in the lowest quartile.

Dr. Kecia Gaither, double board certified in OB/GYN and Maternal Fetal Medicine, Director of Perinatal Services/Maternal Fetal Medicine at NYC Health + Hospitals/Lincoln in the Bronx, who was not involved in the study, said it was not surprising that back pain is experienced at a higher frequency in females. She noted to MNT:

“The basis of most disease has as its underlying tenet [in] inflammation. Antioxidants mitigate the effects of inflammation. Low back pain has multiple etiologies: Neurologic- ex-disc herniation, spinal stenosis, arthritic, [and] trauma. In women, add to that dynamic of a dynamic hormonal milieu with risks of endometriosis, adenomyosis, [and] leiomyomas — all entities men don’t have.”

Do zinc and selenium help back pain?

The researchers also found that the antioxidants zinc and selenium might be independently associated with low back pain. They discovered that selenium was negatively associated with low back pain while zinc was positively associated with it.

Overall, more research regarding specific antioxidants may be needed in this area.

“This study concludes that women who had a higher level of antioxidant intake reported less lower back pain. It’s unclear what role antioxidant intake has on back pain since it can stem from a plethora of things; however, it is definitely true that a diet high in antioxidants is good for overall health.”There is mounting evidence supporting the benefits of a plant-based diet for arthritic pain, inflammation, heart disease, less incidences of cancer, etc. So it’s not surprising that antioxidants are linked to less pain in this study.”

Getting more antioxidants in your diet

While these results appear to support the potential benefits of antioxidants, they study does have some limitations.

First, the data on food intake relies on self-reports from participants, which means it might not always be accurate. There was also self-reporting related to other factors like physical activity levels. There is also a risk for bias since the study was cross-sectional.

The researchers also acknowledged that there is the possibility of confounding. They also did not collect data on manganese supplements.

Regardless, the study points to some possible benefits of consuming antioxidants, but the benefit may be more pronounced for women in this particular area.

Incorporating a variety of foods is key to include more antioxidants in one’s diet. Both zincTrusted Source and seleniumTrusted Source can be found in poultry and seafood.

“To assure that you are getting enough antioxidants in your diet it’s important to eat a wide variety of every color of produce. Eat the rainbow! Your red fruits like tomatoes and watermelon are loaded with lycopene, your oranges and mangos have vitamin C, citrus fruits and onions are high in flavonoids, green leafy vegetables have beta carotene, eggplant and berries have anthocyanins, and the list goes on. Each fruit and vegetables really has unique benefits to your health, which is why it is so important to get a variety of them into your day.”
— Karen Z. Berg, registered dietitian nutritionist

Health Coach Tip – All About Zinc

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zinc

Did you know that zinc’s benefits are wide-ranging and essential for the proper functioning of our bodies? Zinc plays a role in maintaining optimal health and wellness, from immune support to wound healing. Here are some of the benefits:

Zinc and the immune system 

This one’s important year-round, but especially during winter and cold/flu season! Zinc plays a pivotal role in the development and function of immune cells, helping our bodies ward off infections and illnesses. Research suggests that zinc supplementation can reduce the duration and severity of the common cold, showcasing its ability to fortify our immune defenses when they need it most.

Zinc and wound healing/tissue repair

Ever wonder what promotes the speedy recovery of a cut or scrape? Well, it takes a synergy of internal processes, and zinc plays a role. This essential mineral aids in the synthesis of proteins and DNA, crucial components for the regeneration of damaged tissues. Sufficient zinc levels are important for the body’s natural healing mechanisms.

Zinc and cognitive function

Zinc also contributes to mental well-being. Studies suggest that adequate zinc levels are associated with improved cognitive function, memory, and attention. In fact, zinc participates in the regulation of neurotransmitters, the brain’s chemical messengers, influencing mood and cognitive performance. 

Zinc and skin health

Zinc plays a crucial role in maintaining skin integrity. Its anti-inflammatory properties can help soothe irritated skin (including acne prone skin), while its role in collagen synthesis contributes to skin elasticity and overall skin health.

Zinc and hormonal health

Zinc is integral to hormonal balance. For men, it supports prostate health and the production of testosterone, while in women, it plays a role in menstrual cycle regulation. 

While zinc may not grab headlines like other nutritional superstars, from fortifying the immune system to promoting wound healing, supporting cognitive function, maintaining healthy skin, and balancing hormones – zinc is an important nutrient to get to know. Find out your levels by asking your healthcare provider to check zinc levels next time they do blood work. Consider incorporating zinc-rich foods like fish, meat and legumes, or supplements, into your routine to ensure that you reap the benefits of this essential mineral.

Zinc protects prostate cells by acting as a tumor suppressor

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In the landscape of male cancers, prostate cancer looms large, ranking as the second most common cancer after skin malignancies among American men.  The American Cancer Society’s projections for 2023 paint a stark picture, with approximately 288,300 new cases of prostate cancer and about 34,700 deaths attributed to the disease.

While the incidence of prostate cancer saw a significant decline between 2007 and 2014, reflecting changes in screening recommendations, a recent shift has emerged.  Since 2014, the overall incidence rate has risen by 3% per year, with an even more notable 5% annual increase in advanced-stage prostate cancer cases.  This nuanced scenario sets the stage for exploring proactive strategies, with recent studies spotlighting zinc as a potential guardian against this prevalent disease.

Elevating health defenses against prostate woes

Long heralded for its integral role in immune function and cellular metabolism, this trace mineral has been a stalwart ally in maintaining health.  Traditionally, the recommended daily intake for men has stood at 11 mg, sourced from either dietary choices or supplements.  Yet, recent research unveils a tantalizing prospect: a higher daily zinc dosage might wield the ability to quell prostate tumors, act as a preventive shield against cancer, and fortify defenses against advanced prostate disease.

Crucial to note is the revelation that zinc levels are notably lower in cancerous prostate tissue, adding a layer of significance to the mineral’s potential role in prostate health.

Prostate tissues boast higher concentrations of zinc than any other part of the body, with approximately 10 to 15 times the amount found elsewhere.  This revelation fuels the emerging narrative that a strategic elevation in zinc intake could be a game-changer in the fight against prostate-related health concerns.

What does science have to say about zinc?

Researchers have long suspected that zinc offers at least some protection against prostate cancer, and now science is backing them up.  Studies suggest that high concentrations of zinc can cause apoptosis of damaged prostate cells that could otherwise turn cancerous.

Researchers also found that zinc actually alters the biological makeup of prostate cells, significantly reducing the chance of malignancy.  Conversely, researchers examining existing prostate cancer cells find that zinc levels are lower in malignant cells than in non-cancerous prostate cells.

How to use zinc to keep cancer away

The benefits of zinc can be achieved by taking the mineral as a dietary supplement or by consuming it through one of several food sources.  Oysters are perhaps the highest food source for zinc, with 74 mg per serving.  Grass-fed beef is next, followed by baked beans, and yogurt (preferably of organic varieties).

It is important to note that taking too much zinc is not only non-beneficial, but it can also have a harmful effect on a person’s health and immune system.  In fact, a study published in the Journal of the National Cancer Institute found that consuming zinc in amounts of 150 mg per day or more actually increased a man’s risk of developing advanced prostate cancer.

Naturally, if you’re dealing with a cancer diagnosis – seek the advice of a trusted, holistic medical professional.

Here’s why Zinc is one of the most crucial trace elements for your health

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Trace elements refer to minerals that are present in your tissues in small amounts. Also known as microminerals, trace elements make up less than 0.01% of your body mass. [1] Nevertheless, they are considered important nutrients that need to be regularly supplied to the body because they are required for many biological processes. [2]

For instance, trace elements like copper and zinc serve as catalysts for many enzymatic reactions. These trace elements also take part in complex reactions that drive vital bodily functions, such as energy metabolism and the growth and repair of various tissues. Because your body cannot synthesize these elements, they are classified as essential nutrients, which means you need to obtain a certain amount of each from your diet daily. [3]

There are at least 21 trace elements in the human body, but not all of them are nutritionally essential. Only 8 have a significant impact on your health, and these are chromium, copper, iodine, iron, manganese, molybdenum, selenium and zinc. As active centers of many enzymes, their presence is required to ensure optimal enzyme activity, which is why getting adequate amounts of these trace elements from food is crucial to your overall well-being. [4]

But recent reports suggest that meeting one’s nutritional requirements, particularly for essential trace elements, has become quite a challenge for many. In many places around the world, children younger than 5 years of age are being diagnosed with vitamin and mineral deficiencies. [5] A deficiency in zinc, in particular, has become a major health problem worldwide. In the United States alone, an estimated 12% of the population are believed to be at risk of zinc deficiency. [6]

Although zinc has plenty of dietary sources, such as meat, poultry, seafood, legumes, nuts, seeds and whole grains, many people still suffer from zinc deficiency due to unhealthy diets and low levels of zinc in modern crops. [7] Zinc deficiency can cause diarrhea, slow growth and loss of appetite in infants and children. It can also cause reproductive problems, hair loss, frequent infections, loss of taste and smell, delayed normal wound healing and problems with thinking, reasoning and memory. [8] Fortunately, people who don’t get enough zinc from their diets can opt to take zinc supplements to help them meet their daily zinc requirements. 

The biological functions and health benefits of Zinc* 

The trace element zinc is the second most abundant trace metal in the human body after iron. [9] One of its well-documented functions is as a cofactor, or a non-protein molecule that empowers enzymes during important biochemical reactions. [10] Examples of enzymes that are highly dependent on zinc are the enzyme that synthesizes heme, the enzyme that breaks down alcohol and the antioxidant enzyme, superoxide dismutase. [11][12]

Another interesting enzyme that needs the presence of zinc is carbonic anhydrase, whose function is critical to your sense of smell and taste. [13] According to a study published in the American Journal of Clinical Nutrition, zinc is a crucial component of this protein and the removal of zinc completely deactivates this enzyme. [14] Insufficient zinc intake also reduces carbonic anhydrase activity, which could lead to impaired taste and smell and affect respiratory function.

Aside from being a cofactor for over 200 different enzymes, zinc also plays an important role in your body’s natural production of RNA, DNA and proteins. Your cells need zinc to grow, multiply and repair damaged tissues. [15] Zinc also interacts with various hormones and is required for the synthesis, storage and release of many important ones, such as the sex hormones testosterone, estrogen and progesterone, and your thyroid hormones. [16]

Because of the many wide-ranging functions of zinc, being deficient in this trace element could have serious consequences. Unfortunately, the signs and symptoms of zinc deficiency are non-specific and often mimic those of other nutrient deficiencies, hence it is difficult to diagnose. [17] But you can ensure adequate intake by incorporating nutritious foods into your diet and consulting with your healthcare provider about proper zinc supplementation.

The recommended dietary allowance (RDA) for zinc is 5 milligrams (mg) for children 4-8 years old and 8 mg for those 9-13 years. For males 14-18 years old, the RDA for zinc is 11 mg and 9 mg for females of the same age. The RDA for zinc remains the same for males 19 years old and above but is lower (8 mg) for females of the same age. [18]

Because zinc levels naturally decline with age, zinc deficiency is very common among the elderly. [19][20] This is why a healthy lifestyle and dietary supplementation are necessary for older adults to maintain optimal physical and mental health. Supplementing with zinc not only ensures adequate levels of this important trace element, but it also offers plenty of health benefits.

Here are the most notable ones:*

  • Protects cells from oxidative stress – Despite being needed only in trace amounts, zinc has the distinction of being one of the only three minerals that have known antioxidant activities. [21] According to a study published in the journal Frontiers in Nutrition, zinc is a natural inhibitor of NADPH oxidase, an enzyme involved in the generation of free radicals called reactive oxygen species (ROS). [22] Zinc also helps protect cells from oxidative stress by serving as a cofactor of superoxide dismutase, an antioxidant enzyme known for dealing with superoxide radicals. [23] In addition, zinc has been found to support healthy levels of metallothionein, a potent metal chelator that also scavenges ROS. [24][25] Thanks to these activities, zinc can help combat oxidative stress and help you maintain a healthy antioxidant defense system.
  • Supports a healthy immune system – It is a well-known fact that one of the greatest benefits of maintaining healthy zinc levels is having a strong immune system. According to studies, zinc is crucial for the normal functioning and development of all cells, including your immune cells. [26] Hence it is not surprising that even a mild or moderate deficiency in zinc could slow down the activity of white blood cells, which serve as your body’s first line of defense against threats. [27] This is why zinc supplementation is important particularly for the elderly, for whom zinc deficiency is very common. [28] Supporting healthy zinc levels can help older adults maintain optimal immune health and function.
  • Supports a healthy cardiovascular system – Your cardiovascular system is another organ system that benefits from adequate zinc intake. According to a study published in the journal Nutrition & Metabolism, supplementing with zinc is a great way to support healthy blood cholesterol and triglyceride levels that are already within the normal range. [29] A study published in the journal Frontiers in Nutrition also reported that zinc can help you maintain already healthy cardiac stem cells. [30] In addition, the same study reported that zinc can support healthy heart rhythm.
  • Supports healthy brain function – Multiple studies have linked zinc deficiency to cognitive decline. [31] This decline in cognitive function usually manifests as learning and memory impairments. On the other hand, research shows that zinc plays an important role in supporting healthy neurogenesis, or the process by which new neurons are formed in the brain. Neurogenesis is crucial to your ability to learn and form memories. [32] Therefore, supporting healthy zinc levels via supplementation can help you maintain optimal brain performance.
  • Supports healthy eye function – We all know that vitamin A is an essential nutrient for eye health – arguably the most important one. But it’s not the only nutrient that your eyes need. Zinc also performs a vital function that can help you maintain healthy vision. According to research, zinc is involved in bringing vitamin A from the liver to your retina, where the protective pigment called melanin is formed. [33] Melanin not only gives your eyes color, but it also protects your eyes from damaging light rays by scattering UV light and scavenging light-induced free radicals. [34] A deficiency in zinc is linked to impaired vision as well as poor night vision.
  • Supports healthy metabolism – According to a study published in the Journal of Physiological Sciences, one of zinc’s vital roles is to support the healthy metabolism of lipids and glucose. [35] It does this by acting as a cofactor to enzymes involved in these processes. At the same time, zinc is involved in your body’s production, storage and release of insulin, the hormone that allows your cells to use glucose as energy. Because of its involvement in these processes, zinc can support healthy blood sugar levels that are already within the normal range. [36]
  • Supports healthy energy levels – According to a study published in the journal Health Science Reports, being deficient in zinc can make you feel tired and listless. [37] This is because zinc plays a huge role in the regulation of energy metabolism, so having low levels of this trace element can deprive you of energy. Fatigue is a common issue among older adults precisely because they are often deficient in zinc. To maintain healthy levels despite your age, make sure you get enough zinc from your diet and from supplements.
  • Supports healthy, glowing skin – Collagen is a structural protein whose tough fibers form the scaffold that supports your tissues and holds your cells together. [38] Because of this function, collagen can also keep your skin naturally firm. Zinc happens to be a cofactor of enzymes involved in collagen synthesis, so maintaining healthy zinc levels is an excellent way to support your body’s natural collagen production and younger-looking skin.
  • Supports strong and healthy bones – Here’s another benefit of zinc supplementation for older adults: It’s an excellent way to support strong and healthy bones. According to a study published in the journal Materials, zinc can support healthy bone formation/regeneration by supporting the activity of bone-forming cells called osteoblasts. [39] Older adults can take advantage of this since aging inevitably disrupts the balance between the removal of old bone and the formation of new. [40] By supplementing with zinc and ensuring adequate zinc intake, you can support strong and healthy bones.
  • Supports optimal muscle performance and recovery after exercise – Like your bones, your skeletal muscles could also do with a boost in zinc, especially if you’re in your golden years. As part of your body’s antioxidant response to exercise, studies show that zinc naturally supports healthy muscle performance by protecting against free radicals and oxidative stress. [41] This is important because oxidative stress can cause muscle weakness and fatigue. [42] What’s more, having sufficient zinc in your body can also help with healthy muscle recovery after exercise because your muscles naturally release zinc when damaged.
  • Supports your body’s natural healing process – Zinc is one of the most important nutrients your body needs when it is in healing mode. As explained by a study published in the journal Nutrients, zinc serves as a cofactor of certain metalloenzymes that are required for cell membrane repair and cell proliferation. These are crucial steps in natural wound healing. [43] To support your body’s natural ability to heal, make sure you supply your body with the right amount of zinc daily.
  • Supports sensible weight management plans – Aside from helping various bodily processes run smoothly, zinc can also help you achieve your weight management goals.

Low serum levels of zinc and 25-hydroxyvitmain D as potential risk factors for COVID-19 susceptibility: a pilot case-control study

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Abstract

Background and aims

This study aimed to evaluate serum 25-hydroxyvitmain D and zinc levels in coronavirus disease 2019 (COVID-19) patients in comparison to healthy subjects.

Methods

This was a single-center case-control study performed from March 20, 2020, to January 20, 2021, in Tehran, Iran. All patients diagnosed with COVID-19 based on a positive nasopharyngeal swab polymerase chain reaction (PCR) test were included in the case group. Controls were selected from patients referred for routine checkups who had a negative COVID-19 PCR test. Age, sex, marital and educational status, comorbidities, and serum 25-hydroxyvitmain D and zinc levels of patients were recorded.

Results

Ninety patients in the case group and 95 subjects in the control group who were sex and age-matched were studied. 25-hydroxyvitmain D levels higher than 20 ng/ml were observed in 58 (64%) cases and 72 (76%) controls (P = 0.09). The median 25-hydroxyvitmain D level in the case group was significantly lower than controls (26 (interquartile range [IQR] = 24) ng/ml vs. 38 (IQR = 22) ng/ml, respectively, P < 0.01). The median zinc level in the case group was 56 (IQR = 23) mcg/dL, while it was 110 (IQR = 27) mcg/dL among the controls (P < 0.01). There was no significant difference in the level of 25-hydroxyvitmain D and zinc between cases with and without comorbidities (P > 0.05). Susceptibility to SARS-CoV-2 infection could be predicted by serum 25-hydroxyvitmain D levels below 25.2 ng/ml (81% sensitivity; 48% specificity) or zinc levels below 86.3 mcg/dL (93% sensitivity; 92% specificity).

Conclusions

Low serum zinc and 25-hydroxyvitmain D levels appear to be risk factors for COVID-19 affliction; thus, the treatment of individuals with such deficiencies is recommended.

Introduction

The world is currently experiencing the third leading pandemic of coronavirus (CoV) infections. The outbreak of the new CoV infection began in late 2019 in Wuhan, China. The agent responsible was named the severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2), causing coronavirus disease 2019 (COVID-19) [1]. One of the most important issues about COVID-19 is the response of the patient’s body to the virus, which can be influenced by various factors. During the COVID-19 pandemic, interest in dietary supplements to support immune function has increased. Micronutrients in the human body may also be involved [2,3,4,5,6,7,8,9,10].

25-hydroxyvitmain D is a fat-soluble steroid molecule that has hormonal-like effects [11, 12]. 25-hydroxyvitmain D deficiency is a major health problem worldwide [13]. Recent studies have shown a high frequency of 25-hydroxyvitmain D deficiency in the Iranian population [14, 15]. A potential link between 25-hydroxyvitmain D deficiency and systemic infection has been demonstrated [16, 17]. The immunomodulatory role of 25-hydroxyvitmain D affects the immune system. By inducing the secretion of antiviral peptides, 25-hydroxyvitmain D increases innate immunity and improves mucosal defenses [18,19,20]. The correlation of 25-hydroxyvitmain D levels with COVID-19 severity and mortality has been shown in retrospective studies on COVID-19 patients [21,22,23,24]. Also, 25-hydroxyvitmain D deficiency or insufficiency has been shown to be higher in patients hospitalized with COVID-19 [25]. Overall, poor 25-hydroxyvitmain D status appears to be associated with an increased risk of COVID-19 infection and severe disease; however, the causal relationship between 25-hydroxyvitmain D status and severe COVID-19 is not well-understood, as decreased 25-hydroxyvitmain D levels may be the consequent of severe disease instead of causing it [26].

Zinc is another important micronutrient, fulfilling various roles in the human body. High concentrations of zinc and the addition of compounds that stimulate zinc entry into the cell have been shown to inhibit the replication of various viruses that contain RNA, including influenza viruses [27]. Besides, the inhibitory effect of zinc on the net activity of rhinoviruses and the hepatitis C virus has been reported [28, 29]. Provided that zinc deficiency accounts for 16% of deep respiratory infections worldwide, there can be a link between zinc deficiency and the risk of COVID-19 infection or progression to severe forms of the disease [30].

Although there are different opinions about the consequences of 25-hydroxyvitmain D deficiency in COVID-19, what is certain is that Iranian society is facing severe 25-hydroxyvitmain D deficiency, especially in certain populations. The relationship between the various aspects of the disease, as well as infection or severity, needs to be investigated to provide information concerning the micronutrition supplementations necessary for overcoming the COVID-19 pandemic. Also, studies have shown that patients hospitalized with COVID-19 who had low serum levels of zinc had more severe manifestations than patients with normal zinc levels [31]. Hence, the current study aimed to evaluate serum levels of 25-hydroxyvitmain D and zinc in COVID-19 patients in comparison with controls.

Discussion

The present study compared healthy controls with COVID-19 cases in terms of serum 25-hydroxyvitmain D and zinc levels. Our results showed that median serum 25-hydroxyvitmain D and zinc levels in the case group were significantly lower than controls. However, there was no significant difference in the level of 25-hydroxyvitmain D and zinc between cases with and without comorbidities.

Various studies have been conducted to determine the association between COVID-19 and 25-hydroxyvitmain D. D’Avolio et al. compared COVID-19 PCR positive vs. negative cases and showed that plasma 25-hydroxyvitmain D levels were significantly lower in the PCR-positive patients [33]. However, their research was one of the initial studies conducted in this era, facing some limitations due to its timing and lacking some essential data about possible 25-hydroxyvitmain D supplementation. While our study results showed higher levels of 25-hydroxyvitmain D in PCR-negative cases, we only included patients who had no history of 25-hydroxyvitmain D supplementation. Nonetheless, sunshine-produced 25-hydroxyvitmain D and dietary 25-hydroxyvitmain D intake (expect supplementation medications) could have biased our results. Due to the customs of Iranian women’s way of clothing (Hijab), sunshine-produced 25-hydroxyvitmain D could be lower in female cases [34], though our sex-matched case-control study design restricts the confounding effect of this issue to some extent.

In line with our findings, a recent study by Hurst et al. showed higher frequency of 25-hydroxyvitmain D insufficiency/deficiency in hospitalized COVID-19 patients [25]. The potential roles of 25-hydroxyvitmain D in reducing the risk for COVID-19 include decreasing the replication and viability of SARS-CoV-2 through induction of antimicrobial peptides and binding to the host cell surface receptors, and decreasing the cytokine storm through promoting the body’s ability to reduce the production of inflammatory cytokines [35].

Meltzer et al.’s findings are also consistent with ours [36]. Their retrospective cohort study of 489 patients demonstrated that the relative risk of a positive COVID-19 PCR test in individuals who had insufficient 25-hydroxyvitmain D levels in the year before the COVID-19 pandemic was almost two-fold higher compared with individuals with sufficient 25-hydroxyvitmain D [36].

Moreover, it is well known that some nutrients, including 25-hydroxyvitmain D and zinc, play key roles in immune system integrity and function and are believed to have immunomodulatory effects. It has also been proposed that 25-hydroxyvitmain D and zinc, along with vitamin C, may have synergistic actions in the maintenance of tissue barriers. Based on the literature review, 25-hydroxyvitmain D and zinc deficiency can compromise the immune system, making individuals more susceptible to viral infections such as COVID-19, and increasing the likelihood of a poor disease prognosis [37]. However, it is not yet clear whether 25-hydroxyvitmain D deficiency leads to severe COVID-19 disease or 25-hydroxyvitmain D is reduced as a result of severe disease, potentially due to its consumption [26]. On the other hand, Maghbooli et al. demonstrated that oral 25-hydroxyvitmain D could improve immune function in COVID-19 patients with 25-hydroxyvitmain D levels below 30 ng/ml, reflected by increased blood lymphocyte percentage [38].

As reviewed by Biesalski, there is clear evidence that in different comorbidities like hypertension and diabetes, reduced plasma levels of 25-hydroxyvitmain D are seen [39]. In our study, there was no correlation between comorbidities and serum 25-hydroxyvitmain D level of COVID-19 patients, as was the case in the study of Giannini et al. [40]. Also, Pinzon et al. showed that there is no difference in 25-hydroxyvitmain D deficiency status between patients with and without comorbidities [41].

Few previous studies have investigated the association of serum zinc levels with SARS-CoV-2 infection. Most studies have compared zinc levels between COVID-19 patients with poor outcomes and those with mild disease [42]. On the other hand, Jothimani et al. showed that COVID-19 patients have lower levels of zinc than healthy controls, and comorbidities had no significant effects on the zinc levels in their study groups [31]. Also, Abdolahi et al. demonstrated significantly lower serum zinc levels in COVID-19 patients compared with healthy subjects [43]. On the other hand, Carlucci et al. showed that zinc may play a role in the therapeutic management of COVID-19. They reported that hospitalized COVID-19 patients who took zinc sulfate were more frequently discharged from the hospital and had lower mortality [44]. Nevertheless, Thomas et al. demonstrated no significant reduction in the duration of symptoms in COVID-19 patients who received high-dose zinc [45]. Overall, as an important signaling molecule, zinc can alter host defense systems. Also, by regulating leukocyte immune responses and modulating the nuclear enhancer of activated B cells and consequently altering cytokine production, zinc has a positive role in inflammatory conditions [46].

Although lower levels of 25-hydroxyvitmain D may make individuals prone to COVID-19 affliction, the opposite may not be true. Respiratory diseases can reduce 25-hydroxyvitmain D levels. Based on the role of 25-hydroxyvitmain D and its receptor in immunomodulatory events, 25-hydroxyvitmain D is thought to be consumed in respiratory infections; however, whether a similar trend in 25-hydroxyvitmain D reduction applies to COVID-19 infection is not known [26]. On the other hand, Souza et al. hypothesized that organisms like SARS-COV-2 could consume zinc for their own functions or for the modification of their receptors, which may decrease the serum levels of zinc [37]. On the other hand, some studies have shown the anti-SARS-CoV-1 effects of zinc [47].

Our study had some limitations. First, the severity of COVID-19 was not evaluated. However, we were exploring the link between 25-hydroxyvitmain D and zinc levels with susceptibility to SARS-CoV-2 infection, and disease severity was not our main objective. Moreover, we did not assess the duration of daily sunshine exposure and the dietary intake of 25-hydroxyvitmain D and zinc; these could have influenced the results. Furthermore, we did not take body mass index (BMI) into account as BMI can be a confounding factor of 25-hydroxyvitmain D and zinc status [48, 49]. Also, the 25-hydroxyvitmain D status of the participants prior to admission is not known and we did not measure 25-hydroxyvitmain D binding protein.

Conclusion

Our study showed extremely lower levels of 25-hydroxyvitmain D and zinc in COVID-19 patients, independent of age, sex, and comorbidities. 25-hydroxyvitmain D and zinc deficiency may be important factors in determining susceptibility to COVID–19. Therefore, we recommend the diagnosis and treatment of individuals with low serum 25-hydroxyvitmain D and zinc levels.

Is Zinc Really Good for a Cold?

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Young Girl with Colds

A review of the medical research on zinc shows that when it is taken within one day of the first symptoms, it can cut down the time you have a cold by about 24 hours. It also greatly reduces the severity of symptoms.

The authors of the review did not make any suggestions as to what type of zinc product to buy. They also did not suggest an optimal dose or formulation, stating that more research was needed before such a recommendation could be made.

Zinc supplements also have downsides — they can cause nausea and a bad taste in the mouth, and they may interfere with your body’s uptake of other key minerals.

According to the New York Times:

“Zinc experts say that many over-the-counter zinc products may not be as effective as those studied by researchers because commercial lozenges and syrups often are made with different formulations of zinc and various flavors and binders that can alter the effectiveness of the treatment.”

Colds are transmitted only by droplets, such as from sneezing, that come from a person who’s infected. These droplets can, however, remain on surfaces for some time. Colds normally last about seven days.

Cold medicines are not recommended for children under 4, and no cold medicines are cures — they only relieve symptoms. Washing your hands is still the number one recommended way to keep yourself free of colds.

Dr. Mercola’s Comments:

I’ve written extensively about how to naturally avoid the common cold using such techniques as eating right, sleeping well, exercising, and optimizing your vitamin D levels.

I’ve also covered how to sensibly manage a cold without exposing yourself to the possible dangerous side effects of over the counter cold medicines, including avoiding taking over-the-counter pain-relief medications, as a study showed that people who take aspirin and Tylenol (acetaminophen) suppress their body’s ability to produce antibodies to destroy the cold virus.

A recent comprehensive scientific review of the available research now also supports the use of zinc to lessen both the duration and the severity of the common cold. But the researchers stopped short of recommending a specific dose.

Zinc has long been suggested as a defense against the common cold, but mainstream medical sources typically report the potential benefits of zinc along with a warning that studies supporting zinc tend to be poorly designed or have other methodology flaws.

Could this be because big pharma cannot patent the common mineral zinc and sell you a prescription for it?

The booming sickness industry in America that we call “health care” is far too interested in selling you their over-the-counter or prescription concoctions, which may actually make you sicker, than advocate simple and preventative healthy lifestyle changes and natural remedies to colds like zinc.

What the Cochrane Collaboration Says About Zinc

The Cochrane Collaboration, an international not for profit organization that prepares, maintains and promotes the accessibility of systematic reviews of the effects of health care, reports that it reviewed 15 randomized control trials, consisting of 1360 participants of all age groups to study the effects of zinc versus a placebo.

The results showed that when administering either syrup or lozenges within 24 hours of the onset of symptoms, healthy people taking zinc suffered colds of a shorter duration and of lesser severity.

This confirms what many people have long thought about zinc, that it helps fight the common cold when taken at the onset of symptoms. The review stopped short of recommending any specific dose of zinc, citing the need for further studies to establish optimal formulations and durations of treatment.

The people taking lozenges were more likely to experience adverse affects than those taking syrup, including a bad taste in their mouth and nausea.

Zinc was also not recommended for anyone with an underlying health condition, like lowered immune function, asthma or chronic illness.

What the Cochrane Collaboration Did Not Say About Zinc

The review did not reveal that last year, the Food and Drug Administration warned consumers to stop using Zicam nasal sprays and swabs, which contain zinc, after numerous reports that some users lost their sense of smell after using the product.

The review also did not discuss the fact that taking too much zinc can interfere with your body’s ability to absorb other minerals, including and especially iron, magnesium and copper.

Your body needs a little bit of all the trace minerals for optimal health, and they are found naturally in fresh, organic protein foods, including beef, lamb, turkey, chicken, salmon. Trace minerals are also found in organic fruits and vegetables.

Zinc is an important mineral, especially when you are trying to naturally manage a cold. But you don’t need massive doses. The studies reviewed showed the beneficial qualities of zinc in fighting the common cold used between 50 and 65 mg a day.

Keep in mind that any time you isolate one mineral and ingest it independently of the others, the potential exists for imbalance, or in the worst case, overdose.

I wouldn’t currently recommend taking more than 50 mg a day, and I wouldn’t suggest taking even those supplemental levels on a daily basis to help ward off colds in the first place as you could easily develop a copper imbalance. You can also activate the “Reverse Effect” in which too much of a good nutrient can actually cause the opposite of what it’s supposed to do.,

It’s much better to get your zinc from a well balanced diet.

How Zinc Fights the Common Cold

There are usually around 200 distinct viruses circulating each year that make up “the common cold” and while it’s not certain how the zinc curbs a cold, it appears to have antiviral properties that prevent the cold virus from replicating or attaching to your nasal membranes.

Research also indicates zinc may have immune boosting properties, allowing your body to mount a stronger first response at the onset of cold symptoms. While many strains of the cold virus have an incubation period of a day or two, pinpointing exactly when the onset of symptoms begins can be tricky.

You MUST Take Zinc Early in a Cold if it is Going to Work

But the research is clear on two points — the initial dose of zinc must be taken within 24 hours of the initial symptoms, and people taking zinc are less likely to have their cold symptoms last more than seven days while supplementing with zinc lozenges or syrup.

Good Dietary Sources of Zinc

For adults, the RDA for zinc is about 11 milligrams per day for adult men and 8 milligrams for women. If you are lactating or pregnant, you need about 3 mg more. For children, 4-8 year olds need about 5mg, and 9-13 year olds need 8mg, while infants need only about 3 mg.

Besides protein rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk.

If you are healthy and you eat a well-balanced diet, you will rarely need supplements to complete your body’s zinc needs. And then again you likely won’t ever catch a cold in the first place and require supplemental zinc.

Can the Mineral Zinc Improve Hearing Loss?

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The mineral zinc has received some attention as of late because it appears to help fight the common cold when taken at the onset of symptoms.

However, new research has shown another potential use in regard to idiopathic sudden sensorineural hearing loss, also known as SSNHL.

What to Know About Zinc if You Experience Sudden Hearing Loss

SSNHL, which is a sudden, unexplained loss of hearing, impacts about five to 20 people per 100,000 each year, although it’s suspected that a significant number of cases go unreported.

Recovery is possible (and occurs in an estimated 32-65 percent of cases), but treatment usually involves systemic, high-dose steroids even though their use is controversial and evidence to support their efficacy is limited.

While it’s not known exactly why some people develop SSNHL, one theory is that a viral infection or immunologic disease is involved, which brings us to zinc.

The reason why zinc has received some attention in regard to fighting colds is because it appears to have some anti-viral properties that prevent the cold virus from replicating or attaching to your nasal membranes.

Research also indicates zinc may have immune-boosting properties, allowing your body to mount a stronger first response at the onset of a viral infection.

This may help explain new research showing zinc supplementation may enhance the hearing recovery of SSNHL patients.

For the study, 66 SSNHL patients were randomly divided into two groups. Thirty-three were given corticosteroid treatment (control group) and 33 were given oral zinc gluconate plus corticosteroid treatment (zinc group). The zinc group reported a significantly larger hearing gain, an increased percentage of recovery, and an increased rate of successful recovery compared with the control group. Further, a significant correlation was found between serum zinc level changes and post-treatment hearing thresholds.

Regarding zinc, the researchers noted:

“Its antioxidant and anti-inflammatory effects may help reduce the oxidative stress of the cochlea in SSNHL, implying a new direction in the treatment of this disease.”

Many are Deficient in Zinc

The study does not extend so far as to suggest that a zinc deficiency might be a contributing factor in SSNHL, however it is important to make sure you have enough of this essential mineral regardless. It’s estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.

One of the symptoms of zinc deficiency is actually frequent colds and infections, and zinc is also important to protect your body against oxidative stress and DNA repair. While some level of oxidative stress is a normal result of your body processes, many factors, from pollution to obesity to mental stress, can cause an excess of free radicals in your body — and this is associated with oxidative stress and various chronic diseases and aging.

If you are deficient in zinc, your body may become less able to repair genetic damage caused by oxidative stress. Having low levels of zinc has even been found to cause strands of DNA to break and studies have linked zinc deficiency to various types of cancer, infection and autoimmune diseases.

A report in the British Medical Journal noted that more than 300 catalytically active zinc metalloproteins and more than 2,000 zinc-dependent transcription factors involved in gene expression of various proteins have been recognized. In a nutshell, there are more biological roles for zinc than for most other trace elements put together. For example, it plays a crucial role in:

  • Cell growth
  • Gene transcription (the process that allows your cells to read genetic instructions)
  • Keeping your immune system strong
  • Stabilizing your metabolic rate and balancing your blood sugar
  • Maintaining your sense of taste and smell

A Well-Balanced Diet is the Best Source of Zinc

Any time you isolate one mineral and ingest it independently of the others, the potential exists for imbalance, or in the worst case, overdose, and this is true of zinc. Taking too much zinc can interfere with your body’s ability to absorb other minerals, especially copper. Further, in 2010 the U.S. Food and Drug Administration (FDA) warned consumers to stop using Zicam nasal sprays and swabs, which contain zinc, after numerous reports that some users lost their sense of smell after using the product.

For adults, the RDA for zinc is about 11 milligrams per day for adult men and 8 milligrams for women. If you are lactating or pregnant, you need about 3 mg more. For children, 4-8 year olds need about 5mg, and 9-13 year olds need 8mg, while infants need only about 3 mg.

Besides protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. If you are healthy and you eat a well-balanced diet, you will rarely need supplements to complete your body’s zinc needs.

Are There Other Natural Options for Sudden Hearing Loss?

So far, in addition to zinc research suggests the following may improve recovery in cases of sudden hearing loss:

In the event you experience sudden hearing loss, it’s important to seek qualified medical help immediately, as it appears the sooner you receive treatment, the better your chances of recovery.

 

Why is zinc such an important mineral?

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Zinc has gained fame for its ability to support the immune system and fight the common cold. It’s an essential nutrient to human life, and one that people are commonly deficient in.

In addition to immune system support, zinc also aids in the growth and development of the body, beginning in infancy. It also maintains and restores healthy hair, skin and eyes. Zinc is necessary for collagen formation – that’s part of what makes hair and nails strong and keeps your skin wrinkle-free. In fact, white spots on your nails can denote deficiency. Zinc also promotes your immune system and accelerates wound healing through its role in cell function. It also aids in your digestive process and helps reduce bloating and inflammation. Zinc is also an excellent mood booster and promotes brain health.

 

Some excellent sources of zinc include beans, nuts, seeds, meat, fish, eggs, asparagus and sprouts. Food is always the best source of nutrients, as it is the most readily absorbed source. Supplementation should be discussed with a doctor to prevent possible complications from having too much zinc, as is possible with any mineral or vitamin.