Zinc and Gut Health: Why You Need It In Your Diet | Healthy Planet
Zinc and gut health are essential topics of discussion when it comes to maintaining overall wellness. Zinc is an essential micronutrient required for many enzyme and body functions. It is vital for growth, physical development, and the metabolism of proteins, fats, and carbohydrates. Approximately 12% of people in the US do not consume enough zinc in their diets, and this number is closer to 40% in those over 65 years of age (1).
In older adults, it is often due to eating fewer zinc-rich foods (such as meat and shellfish like oysters) and the inability to absorb it efficiently from the digestive system. For proper absorption, zinc requires vitamin B1, B6, and adequate stomach acid. Many people, especially as they age, have low levels of stomach acid, leading to mineral deficiencies. Zinc and gut health are crucial in these scenarios.
The Role of Zinc in Immune Function
A zinc deficiency may contribute to many chronic diseases, but it is best known for its pivotal role in the immune system. Zinc and gut health are closely linked because zinc is essential for the function of white blood cells to protect the body from invasion by bacteria and viruses. A recent study examined the relationship between zinc deficiency and inflammation. They concluded that a zinc deficiency induced an increased inflammatory response in the cells (2).
For the first time, researchers were able to show that reducing zinc caused improper immune cell activation and dysregulation of cytokine IL-6. When zinc is deficient, the cells that control inflammation activate and respond differently, causing the cells to promote more inflammation. This means that zinc and gut health are key factors in both keeping the immune system able to fend off invaders and preventing overstimulation and chronic inflammation.
Zinc and Gut Health
Zinc and gut health are also crucial when it comes to healing the digestive lining, which can become damaged and “leaky” for many people. Zinc and gut health are intertwined, with leaky gut being a condition characterized by hyperpermeability of the intestines. This condition is associated with several chronic conditions, including celiac disease, chronic fatigue syndrome, irritable bowel syndrome, eczema, multiple sclerosis, ulcerative colitis, and autism. A specific form of zinc called zinc carnosine has been shown to stabilize the gut lining and promote repair of the gut, helping to reduce leakiness.
The research has been so impressive that a zinc carnosine complex has been a successful pharmaceutical drug in Japan since 1994 for the treatment of stomach disorders such as ulcers, dyspepsia, and infections with Helicobacter pylori, the bacteria associated with stomach ulcers. With dozens of research studies and over 12 years of human experience as a prescription product, zinc carnosine has a strong track record of safety, efficacy, and scientific merit and is a natural medicine of choice for various gastrointestinal problems. The importance of zinc and gut health cannot be overstated.
Balancing Zinc with Copper
It is also important to note that zinc should be balanced with copper. As the importance of zinc and gut health becomes more recognized, copper’s crucial role in our health is often overlooked. Over-supplementation with zinc alone can result in copper deficiency, which can have serious implications for your long-term health.
Both animal and human evidence suggests that, for optimal utilization of both minerals, the balance between zinc and copper should be about ten-to-one. Unfortunately, it is common for supplements containing these nutrients to include too much zinc and little or no copper. You should look for a zinc supplement that also contains a small amount of copper (in about a 10:1 ratio of zinc to copper). A good dose of zinc is 30mg per day with 4mg of copper to support zinc and gut health.
Incorporating Zinc into Your Diet
To ensure you're getting enough zinc and gut health benefits, include zinc-rich foods in your diet. These include meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains. If you're considering supplements, consult with a healthcare provider to determine the appropriate dosage and combination with copper. This dietary balance supports both zinc and gut health effectively.
The Bottom Line on Zinc and Gut Health
In summary, zinc and gut health are closely connected. Zinc is essential for maintaining a healthy immune system and a strong digestive system. It helps heal the gut lining, reduces inflammation, and prevents chronic diseases associated with leaky gut. Balancing zinc with copper ensures you get the maximum benefit from this vital nutrient. Whether through diet or supplements, ensuring adequate zinc intake is crucial for overall health and well-being. The synergy between zinc and gut health plays a critical role in achieving optimal health.
References
1. https://www.sciencedaily.com/releases/2015/03/150323142839.htm
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425307/#:~:text=Conclusion,could%20contribute%20to%20chronic%20inflammation.
3. https://www.unilab.com.ph/immunpro/articles/articles/how-does-zinc-help-boost-the-immune-system#:~:text=Zinc%20supports%20your%20immunity%20in,wound%20healing%2C%20and%20controlling%20inflammation.&text=Zinc%20stimulates%20the%20production%20of,that%20have%20entered%20the%20body).
4. https://www.medicalnewstoday.com/articles/263176
5. https://www.fredhutch.org/en/news/center-news/2022/03/dudakov-zinc-thymus-regeneration.htl
