Zinc
Zn — Element #30
also known as Zinc gluconate, Zinc acetate, Zinc sulfate, Zinc picolinate…
An essential trace mineral involved in over 300 enzymes and more than 1,000 zinc-finger transcription factors. The body has no specialized storage pool, so steady dietary intake matters.
Role in the body Cofactor for ~300 enzymes; structural in ~1,000 transcription factors; essential for immunity, growth, and sensory function
Recommended daily intake
- Adult Men · 11 mg
- Adult Women · 8 mg
- Pregnancy · 11 mg
- Lactation · 12 mg
Upper intake limit
40 mg/day for adults
Signs of deficiency
- Impaired immunity, frequent infections
- Slow wound healing
- Loss of taste or smell
- Hair loss
- Diarrhea
- Growth delays in children
- Required for immune cell development, including T-cells and natural killer cells
- Cofactor for DNA synthesis, cell division, and protein folding
- Supports wound healing through its role in collagen synthesis
- Required for normal growth — pregnancy, childhood, adolescence
- Necessary for the senses of taste and smell
- Structural to over 1,000 zinc-finger transcription factors
Active in Zn²⁺ ion.
Chronic intake above the upper limit depletes copper, leading to anemia and neurological symptoms
Very high doses (≥150 mg/day) can suppress immune function and lower HDL cholesterol
Reduces absorption of fluoroquinolone and tetracycline antibiotics — separate doses by at least 2 hours
Intranasal zinc gels and swabs have caused permanent loss of smell — not recommended
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