Zinc ointment helps with injuries and wound healing. It also supports your immune system and is an essential trace element your body needs for metabolism and the production of neurotransmitters. This keeps your brain on track and provides you with the mental energy you need to perform at your best.
Table of contents
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1. Zinc – a vital trace element
The term " trace element " already says it all: zinc only occurs in very small amounts in the body . But true to the saying "small but mighty," these tiny traces have a greater effect than expected.
Zinc is essential for life and cannot be produced by your body itself . It is an integral part of up to 300 enzymes . The mineral ensures , among other things, that
- your skin, hair, nails and bones remain intact.
- the metabolism remains active (carbohydrate, fat and protein metabolism).
- DNA synthesis proceeds normally.
- your immune system works.
- you can access your cognitive abilities.
- your hormones can take effect.
- the acid-base metabolism functions normally.
- your cells have less oxidative stress and free radicals are neutralized.
Along with iron , zinc is the most important trace element for the body and should always be present in sufficient quantities to maintain your performance .
An adult 's body contains approximately 2 to 4 grams of zinc . This trace element is stored primarily in bones, skin, and hair, which is why zinc plays an important role in cosmetics.
Muscles and organs such as the liver and kidneys also require sufficient zinc reserves . Zinc storage, however, is short-lived , and regular dietary intake is therefore essential .
Take-Home Message #1: Zinc is an essential trace element that must be obtained through food. It is involved in all metabolic processes and important bodily functions and is therefore vital.
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2. Zinc and its effects on the body and brain
Zinc has a special influence on the production of fatty acids in brain cells . These fatty acids are essential for normal brain function. However, the production of neurotransmitters also depends on zinc .
For example, the micronutrient is an important component of the enzyme involved in the production of serotonin . Dopamine and GABA also depend on zinc. These neurotransmitters are formed from amino acids.
For this to function smoothly , the body needs a constant supply of zinc and magnesium in the blood. This is why these neurotransmitters are so important for your mental performance:
- Serotonin makes you calm and content.
- Dopamine makes you motivated and curious, feels joy, and wants to be active.
- GABA promotes calm and relaxation. GABA is especially important during periods of stress, helping you calm down after periods of tension.
Overall, these neurotransmitters allow you to go through life more relaxed and content. A positive mindset helps you overcome challenges more easily.
If there is too little zinc in the blood, nerve cells become overstimulated . Brain researchers at the Max Planck Institute investigated this effect in a comprehensive series of experiments on mice. They found that zinc ions regulate nerve signals at the synapses, allowing the body to properly process reflexes and commands from the brain [1].
Researchers at the All India Institute of Medical Sciences found that increased zinc intake during pregnancy leads to the offspring developing better cognitive abilities .
The opposite effect was also observed: if there was too little zinc in the blood of expectant mothers, the children later had greater problems with learning and limited motor skills [2].
A deficiency in dopamine and serotonin is also thought to be responsible for concentration problems and impaired memory performance. Swedish researchers from the University of Gothenburg examined the influence of zinc on learning and memory processes.
Through nanoelectrochemical measurements, they were able to demonstrate that zinc in the brain contributes to the release of neurotransmitters that promote memory [4].
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3. What else zinc can do
- Zinc for muscle building: Zinc contributes to maintaining normal testosterone levels in the blood. Therefore, this micronutrient is essential for athletes to support their muscles. Testosterone is a hormone that plays a key role in protein synthesis, which helps muscles regenerate and strengthen. Zinc is therefore not primarily involved in building muscle mass, but it does play an important role in regeneration .
- Zinc as a virus killer: Due to its effect on the immune system and general healing processes in the body, zinc is recommended for colds . It activates the T helper cells that fight viruses. While zinc intake cannot prevent the onset of the disease, it has been observed that cold symptoms are less severe and subside more quickly.
Take-Home Message #2: Neurotransmitters can only be produced with sufficient zinc. This mineral keeps your brain working at peak performance and supports muscle recovery and the immune system.
4. How to meet your zinc needs
On average, according to the recommendations of the German Nutrition Society (DGE), an adult man needs about 10 milligrams of zinc per day . Women can get by with 7 milligrams . Good sources of zinc include:
- Offal (especially liver)
- Wheat bran
- Sunflower seeds
- pumpkin seeds
- Cashew nuts
- Peanuts
- Brazil nuts
- oatmeal
- Seafood (especially oysters)
- cocoa
- Cheese (e.g. Edam, Gouda)
- eggs
- Fish
- Meat
A balanced , nutrient-rich diet ensures sufficient zinc is absorbed from food. Zinc is more bioavailable when consumed from animal products than from plant-based foods . Vegetarians and vegans should therefore monitor their zinc levels and supplement if necessary. VEGAN BASICS capsules provide an optimal basis for this.
But even meat eaters can experience deficiencies if their needs are increased or their intake is too low. In these cases, zinc tablets can be used as a dietary supplement to replenish reserves.
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5. Can a zinc overdose occur?
A zinc overdose is relatively rare . It's almost impossible to absorb enough zinc through food alone to cause toxicity . Even if zinc levels are slightly elevated , symptoms rarely occur.
However, if you supplement your zinc intake, you should not exceed the recommended amount. A daily dose of 25 milligrams is considered safe .
Take-home message #3: A balanced diet generally covers zinc needs. If you avoid animal products, you can supplement with supplements.
6. This is how zinc deficiency occurs
If your zinc needs aren't adequately met through your diet, you may develop a zinc deficiency. Since zinc is involved in an incredible number of metabolic processes, a zinc deficiency can cause the following symptoms :
- chronic fatigue
- Lack of motivation
- Difficulty concentrating
- learning disability
- reduced nerve function
- weakened immune system
- brittle nails
- poor skin condition
- Hair loss
- reduced vision, night blindness
It's clear that this will weaken your energy levels and mental performance. But how does a zinc deficiency even occur with a healthy lifestyle and a balanced diet?
- Unbalanced diet: Those who consume too few zinc-rich foods risk zinc deficiency. Vegetarians and vegans, in particular, are prone to this because they avoid animal products. Plant-based foods also increase the intake of phytic acid , which inhibits zinc absorption .
- Competitive sports : Those who regularly push their bodies to peak performance need more zinc . On the one hand, the muscles need to be well supplied, and on the other, some of the mineral is lost through sweat during strenuous exercise.
- Stress : Excessive stress is considered a real zinc killer . When we're stressed, our synapses work at full speed . The body needs zinc to ensure that the connections in the brain transmit the correct commands. If the stress level is too high, zinc levels drop quickly . The result: your resilience also decreases.
- Gastrointestinal disease : Diarrhea quickly leads to the loss of valuable minerals and trace elements . Deficiency symptoms quickly develop, especially with recurring intestinal problems. This is because zinc is lost, and the trace element is less well absorbed when there is inflammation in the gastrointestinal tract . Gluten intolerance can also be the reason why zinc cannot be absorbed through the intestines.
- Increased calcium intake : Calcium can impair zinc absorption. Those who consume increased calcium should pay attention to their zinc levels.
Unfortunately, zinc deficiency is difficult to measure . Blood tests often provide inaccurate results, as the trace element is largely stored in bones and muscles . Only a small amount is found directly in the blood .
So, if you suspect you have a zinc deficiency, you should increase your zinc intake for a while – ideally in consultation with your doctor. If your condition improves, it's likely that you actually had too little zinc in your blood. If there's no improvement, you should look for another cause.
Take-Home Message #4: Zinc deficiency manifests itself in many areas and can have various causes, such as stress and an unbalanced diet. An increased zinc intake compensates for the deficiency.
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7. Zinc as a dietary supplement
Zinc deficiency can often be corrected with dietary supplements. Athletes with increased zinc requirements , or pregnant women in particular, resort to zinc supplementation to avoid the consequences of a deficiency.
Zinc is available in tablet or capsule form, which are easy to take and dose. Because zinc is a trace element and the body only needs small amounts, zinc is often included in targeted multi-ingredient supplements.
For example, zinc is also an ingredient in our MOOD CAPSULES , which, in combination with the L-tryptophan they contain, help to increase general well-being and replenish serotonin stores.
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8. Conclusion
Zinc is a trace element found in the human body in very small amounts. It is involved in the production of neurotransmitters, such as GABA, and the hormones serotonin and dopamine. It is also important for muscle recovery after exercise and supports your immune system.
9. Sources
[1] https://www.sciencedirect.com/science/article/pii/S0896627306007732
[2] https://www.ncbi.nlm.nih.gov/pubmed/11509102
[3] https://www.ncbi.nlm.nih.gov/pubmed/21932045
[4] http://dx.doi.org/10.1002/ange.201700095
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