In part one, I spoke about signs & symptoms of zinc deficiency as well as wonderful nutritional sources. This article, I’ll delve deeper into the non-dietary causes of zinc deficiency; the lesser-known culprits behind the depletion of this essential nutrient. I’ll discuss the best supplements to boost levels, as well the most delicious zinc-rich recipes for lifelong health.
What can interfere with zinc levels in the body?
- Heavy metal toxicity – we’re exposed to many toxic elements in modern life. These antagonise (or, interrupt the proper functioning of) essential minerals. For example mercury & cadmium displace zinc and inhibit enzyme activity. The catch? Sufficient amounts of healthy minerals are required to detoxify toxic metals. Including more zinc will assist detoxification.
- Pyrroluria – Hemoglobin production in the body generates by-products called kryptopyrroles. Kryptopyrroles don’t really serve any useful biological purpose and are simply excreted. In someone with pyrroluria however, these kryptopyrroles aren’t properly excreted and tend to build up – even moreso in times of stress. It turns out that kryptopyrroles have a tendency to bind very strongly to nutrients like zinc and vitamin B6, making them largely unavailable to the body. As a result, people with pyrroluria may experience B6 and zinc deficiency from a very young age.
- Imbalanced mineral/metal ratios
- Iron and zinc can compete for absorption. To avoid this effect, take these supplements with food.
- Copper and zinc have an inverse relationship. Too much copper reduces zinc. Avoid using copper pans, drink filtered water and avoid copper IUDs. Large amounts of zinc can reduce copper absorption. Taking zinc in high doses can cause significant copper deficiency and anaemia, a condition in which the blood cannot carry enough oxygen.
- The oral contraceptive pill – The OCP is very depleting. Interfering with healthy gut flora & liver function, the body struggles to absorb vitamins and minerals in adequate amounts. As the body tries to detoxify the pill, it also ‘burns through’ nutrient reserves.
- Soil deficiency – many countries around the world (Australia in particular) have soil that’s deficient in nutrients. This is due to improper farming practices (monoculture crops), fertilizer & pesticide use and geography.
- High phytate intake – phytates are chemicals in raw nuts, seeds, grains and beans that bind to minerals, especially zinc. Prepare them well through activating, soaking, sprouting and fermenting. For example, soak your muesli in quality, full fat yoghurt to eat it Bircher Style. The bacteria and enzymes in the yoghurt aid digestion.
- High oxalate intake – oxalates are found in raw spinach, chard, silverbeet, beet leaves, sorrrel and chocolate. These bind and form insoluble compounds with iron and other essential minerals such as calcium, zinc and magnesium. Bioavailability can be improved through cooking.
- Increased requirements:
- Pregnancy or breast feeding
- High intake of coffee
- Stress
- Sickle cell anaemia. Results from a large cross-sectional survey suggest that 44% of children with sickle cell disease have a low plasma zinc concentration.
- Alcoholics – ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion.
- Vegetarians – animal sources provide the most bioavailable zinc. In addition, these diets are high in phytates (see above). Animal proteins generally increase zinc absorption whereas soy proteins reduce zinc absorption, possibly due to their phytate content.
- Gastrointestinal diseases such as Crohn’s or Ulcerative colitis – these conditions decrease zinc absorption and increase zinc loss from the gastrointestinal tract.
- Poor digestive health and gut flora imbalance – our good bacteria play a crucial role in healthy absorption of nutrients, as does an efficiently working digestive system.
How to determine if you’re zinc deficient
- Blood tests
- Hair mineral analysis – a non-invasive test that measures levels and comparative ratios of nutrients and toxic metals found in the hair. Hair mineral analysis can detect whether there is an excess or deficiency of vital minerals such as calcium, potassium, zinc and iron. It can also identify over-exposure to toxic metals such as aluminium, lead, arsenic and mercury
Different kinds of supplements
There are many forms of zinc supplements: zinc acetate, gluconate, citrate – the most absorbable form being zinc picolinate. Picolinic acid is a natural mineral chelator produced in the body. It is produced from the amino acid tryptophan in the liver and kidneys and is transported to the pancreas. During digestion, it is secreted from the pancreas into the small intestine, where it binds to minerals to facilitate their absorption. Because picolinic acid facilitates the absorption of minerals, zinc picolinate is absorbed to a higher degree than is other zinc supplements.
Zinc citrate is second best. Low-molecular-weight organic acids, such as citrate, have a positive effect on zinc absorption.
Note: Speak to your GP about zinc and medication interactions as zinc can interfere with certain drugs. Consult your health practitioner or naturopath on how much you require. Like any supplement or medication, too much can cause side effects.
Zinc deficiency can be tough to endure but delicious to treat! Supplementation may be warranted in certain states, but including zinc-rich and nourishing recipes daily is the ultimate way to ensure healthy levels. Try freshly shucked oysters with a with a squeeze of lime or lemon juice or any of the options below from the I Am Food ebook.
See your practitioner to assess your individual needs and begin embracing zinc for health today.
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References:
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.livestrong.com/article/471892-what-is-zinc-picolinate/
https://www.nlm.nih.gov/medlineplus/druginfo/natural/982.html
https://ajcn.nutrition.org/content/68/2/435S.full.pdf
https://www.ncbi.nlm.nih.gov/pubmed/3630857
