Zinc

What it is


Zinc is a chemical element with the symbol Zn and atomic number 30. It is a bluish-white, lustrous metal that is commonly found in the Earth's crust. Zinc is a mineral that is essential for human health, and it plays a vital role in many of the body's physiological processes. The history of zinc as a supplement dates back to the ancient world. It was first discovered by Indian alchemists in the 13th century, who called it "jadamukhi" or "jadahari" (meaning "metal that attracts other metals"). In the 18th century, German chemist Andreas Marggraf isolated zinc for the first time by heating calamine and carbon. He named the element "zinken" (meaning "pointed"), after the sharp crystals that were produced.


Over the centuries, the scientific understanding of zinc has continued to evolve. In the 19th and 20th centuries, researchers discovered the many important roles that zinc plays in the body. For example, it is a component of enzymes that are involved in DNA synthesis, protein metabolism, and wound healing. It is also important for immune function, and it helps to protect the body against oxidative stress.


Zinc is classified as a trace element, which means that it is needed in small quantities to support normal bodily functions. It is an essential mineral, which means that the body cannot produce it on its own and must obtain it from dietary sources. There are many different forms of zinc on the market, including zinc gluconate, zinc acetate, zinc citrate, and zinc sulfate. These forms are commonly used in dietary supplements, and they are also added to some foods as a fortifying agent. In addition, zinc is available as a standalone supplement in various forms, including capsules, tablets, and liquid solutions.


Zinc gluconate is a popular form of zinc that is made by combining gluconic acid and zinc oxide. It is commonly used in over-the-counter cold remedies, as it has been shown to reduce the duration of the common cold. Zinc acetate is another form of zinc that is made by combining zinc oxide with acetic acid. It is also used in over-the-counter cold remedies, and it has been shown to be effective at reducing the symptoms of the common cold.


Zinc citrate is a form of zinc that is made by combining zinc oxide with citric acid. It is commonly used in dental products, such as toothpaste and mouthwash, as it has been shown to be effective at reducing plaque and preventing tooth decay. Zinc sulfate is a form of zinc that is made by combining zinc oxide with sulfuric acid. It is commonly used in agricultural and industrial settings, but it is also available as a dietary supplement.



How it works


Zinc is an essential mineral that is involved in many of the body's physiological processes, including neurocognition. It is found in high concentrations in the brain, where it plays a crucial role in maintaining the structure and function of nerve cells. The mechanism of action of zinc in the brain is not fully understood, but it is thought to be related to its ability to act as a neurotransmitter. Neurotransmitters are chemicals that are released by nerve cells to transmit signals to other cells, and zinc is believed to play a role in regulating the release of these chemicals. It is also thought to be involved in the process of synaptic plasticity, which is the ability of the brain to adapt and change in response to new experiences.


The pharmacology of zinc is complex, and it is not well understood. It is absorbed in the small intestine and transported to the liver, where it is stored and then distributed to various tissues in the body. It is excreted in the urine and feces, and the body has a number of mechanisms to regulate its levels.


When taken as a supplement, zinc is typically felt to have a number of effects on neurocognition. These effects can vary depending on the individual, but some common ones include improved memory and concentration, increased alertness and focus, and improved mood and mental well-being. Some studies have also suggested that zinc may be effective at reducing the symptoms of ADHD, although more research is needed to confirm this.


There are potential side effects of taking zinc as a supplement. These can include nausea, vomiting, and stomach cramps, as well as a metallic taste in the mouth. In some cases, excessive zinc intake can lead to a condition called zinc toxicity, which can cause symptoms such as nausea, vomiting, and diarrhea. It can also interfere with the absorption of other minerals, such as copper, which can lead to a deficiency of these nutrients. It is important to speak with a healthcare provider before taking zinc supplements to ensure that they are safe and appropriate for your individual needs.



How it is taken


Zinc is available in many different forms, including capsules, tablets, and liquid solutions. The typical way that most people use zinc as a supplement is to take it orally, either by swallowing a pill or dissolving a powder in water.


The recommended daily allowance (RDA) for zinc varies depending on age, sex, and other factors. For adults, the RDA is 8-11 mg per day for men and 8-9 mg per day for women. For children, the RDA is 3-8 mg per day, depending on their age and sex. The upper limit for zinc intake is 40 mg per day for adults and 34 mg per day for children.


In general, it is best to take zinc supplements with food to improve their absorption. This is because zinc is a metal, and it can bind to other substances in the stomach, reducing its bioavailability. Taking zinc with food can help to reduce this binding and improve its absorption. The best time of day to take zinc supplements depends on the individual and their specific needs. For some people, taking zinc in the morning can help to improve their alertness and focus throughout the day. For others, taking it in the evening can help to improve their sleep and relaxation. It is important to speak with a healthcare provider to determine the best time of day to take zinc supplements based on your individual needs and circumstances.




References and further reading:


  1. Prasad, A. S., Fitzgerald, J. T., Bao, B., Beck, F. W., Chandrasekar, P. H., & Somerset, S. A. (2008). Zinc in human health: effect of zinc on immune cells. Molecular medicine (Cambridge, Mass.), 14(5-6), 353-357.

  2. Brody, T. (1999). Zinc: an essential micronutrient. The Journal of nutrition, 129(5), 1453S-1465S.

  3. Prasad, A. S., Beck, F. W., Bao, B., Fitzgerald, J. T., Snell, D. C., & Cardozo, L. J. (2007). Zinc and neurocognition. The American journal of clinical nutrition, 85(1), 8-20.

  4. Singh, M., Das, R. R., & Mandal, S. K. (2011). Zinc and the common cold: a meta-analysis revisited. Open respiratory medicine journal, 5, 51-58.