Zinc is the most abundant intracellular trace mineral. The body does not have a zinc reserve due to the majority of the stores being in muscle, skin, and bone.  It is essential in the synthesis of muscle, DNA, cell membranes, cell signaling, nerve impulse, and hormone release.  It also plays a role in immune function, anti-oxidant, reproduction, blooding clotting, vision, growth, wound healing, thyroid function and insulin response to carbohydrate metabolism.  Zinc works with Vitamin A in several ways; converts retinol to retinal and is essential for liver synthesis of retinol binding protein that transports Vitamin A in the blood.  It is also important in maintaining levels of transport proteins; albumin, transferrin and pre-albumin. The zinc fingers have numerous functions, including Vitamin D , estrogen and androgen protein binding.

There are studies that show calcium citrate, calcium hydroxyapatite, calcium carbonate, calcium citrate malate have no effect on zinc absorption.  However, there are others show a decrease in its absorption and levels.

Higher doses of zinc can decrease copper absorption.  This does not appear to be the case at RDA doses of zinc.

Symptoms of deficiency include loss of appetite; poor growth; weight loss; lack of taste or smell; poor wound healing; skin problems such as acne, atopic dermatitis and psoriasis; hair loss; lack of menstrual period; night blindness; white spots on the fingernails; and depression.

People at risk for deficiency:

• Premature and low-birth-weight infants
• Older breast-fed infants and toddlers with inadequate intake of zinc-rich complementary foods
• Pregnant and breast-feeding women, especially adolescents
• People  receiving Total Parenteral Nutrition
• Malnutrition
•  Severe or persistent diarrhea
• Malabsorption Syndromes (Celiac, short bowel, WLS, etc)
• Inflammatory Bowel Disease
• Alcoholics
• Chronic Renal Disease
• Sickle Cell Anemia
• Medications and/or Supplements
• Elderly
• Vegetarians

Recommended Daily Allowance:

The high daily dose is 40 mg/daily. Common side effects of zinc include stomach upset, nausea, vomiting, and a metallic taste in the mouth. High doses of zinc can cause dizziness, headache, drowsiness, increased sweating, loss of muscle coordination, alcohol intolerance, hallucinations, and anemia.

• Male Adult: 11 mg/daily
• Adult Female: 8 mg/daily
• Pregnant or Breast Feeding Female: 11-13 mg/daily

Medications that may decrease zinc levels are ACE inhibitors, Penicillamine,  and Thiazide diuretics. Medications that increase Zinc are Amiloride.  Quinine and Tetracycline antibiotics decease the absorption of zinc.  Do not take Zinc with Immunosuppressant medications or Amiloride.

Inhibit absorption :

• Phytic Acid
• Oxalate
• Fiber
• Iron Supplement
• Copper
• Calcium Supplement
• Folate

This is not meant to be an all inclusive discussion.  Please refer to your physician and your laboratory studies before beginning any supplement regime.

Phytic acid is phosphorus stores in nuts, edible seeds, beans/legumes, and grains.  It is often referred to as anti-nutrient. Phytates (phytic acid) have been shown to decrease absorption of minerals, including iron, calcium, zinc and manganese.  Phytates decrease the absorption by binding to the minerals before their uptake in the stomach and intestines. 5-10mg of phytic acid can decrease iron absorption by 50%. 1 This research done on non-WLS patients but is something to be aware of if you are having iron deficiency anemia or low calcium issues.

There are ways to combat the effects of phytic acid such as heat, soaking, fermenting, Vitamin C, protein, probiotics, and sprouting. 2

Phytic acid has many benefits such as preventing kidney stones, anti cancer effects, cardiovascular health protectant, binding with heavy metals and free radicals.  It becomes an antioxidant and is a secondary messenger in cellular activity.

Phytate intake is something to be looked at if you are experiencing iron or calcium deficiencies.Adjusting your intake of phytates containing foods, combining them with high Vitamin C containing food items, and/or prepping them before consumption can decrease the mineral binding capacity. It would also be prudent to be aware of the timing between eating phytic acid containing foods and any vitamin or mineral supplementation.