Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs.
Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
People who drink excessive alcohol can also not absorb zinc normally. Long-term illnesses, such as chronic liver or kidney disease can also result in low absorption of zinc. High-dose iron supplements can also affect the way zinc is absorbed, leading to deficiency.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
Signs of too much zinc include nausea, dizziness, headaches, upset stomach, vomiting, and loss of appetite. If you take too much zinc for a long time, you could have problems such as lower immunity, low levels of HDL ("good") cholesterol, and low copper levels.
Usually, zinc replacement therapy is continued for 3–4 months. If initiated within 6 months after the onset of zinc deficiency, the response rate to this therapy (the percentage of cases where the therapy is effective or markedly effective) is 70% or higher.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.
All nutrients interact with one another in some way. Zinc and magnesium are synergistic minerals, meaning they can work together to enhance absorption and maximize their overlapping benefits. They work so well together that there are a number of oral supplements that contain both minerals.
Dairy products can have a reasonable contribution for dietary zinc intake in Western diets, where dairy consumption is high. However, the co-ingestion of dairy products can also improve zinc absorption from other food products.
Taking these two nutrients together gives a joint boost to your immune system. Additionally, vitamin C contains ascorbic acid, which is thought to help with zinc absorption – though studies have not found conclusive results yet.
Vitamin D could also induce zinc transporters to regulate zinc homeostasis. Together, zinc and vitamin D in adequate concentrations help maintain a healthy musculoskeletal system and beyond; however, deficiency in either of these nutrients can result in various disorders affecting almost all body systems.
The vitamin D receptor (VDR) binds zinc, and the activity of vitamin D dependent genes in cells is influenced by intracellular zinc concentrations. Zinc help vitamin D to work inside the cells. It is also important to ensure that the calcium from foods or supplements is used in your bones.
Animal protein (e.g., beef, eggs, cheese) has been shown to counteract the inhibitory effect of phytate on zinc absorption from single meals (Sandström and Cederblad 1980), but this may be due to amino acids released from the protein that keep the zinc in solution (see later) rather than a unique effect of animal ...
Evidence has shown that green tea both suppresses and has no effect on zinc absorption.
The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the water supply low in the mineral, as well. Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
No interactions were found between Calcium, Magnesium and Zinc and Vitamin D3. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.
However, if your multivitamin contains calcium, as long as it is <200mg per dose, it should not interfere with the absorption of other nutrients. Magnesium o When taking a separate magnesium supplement >250mg per dose, take it 1-2 hours apart from multivitamins or supplements containing iron, zinc, folate or fiber.
Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
Zinc Taste Test Procedure First, purchase liquid zinc, preferably zinc sulfate (15 mg) from any health food store. Make sure you don't eat, drink, or smoke for at least a half hour prior to the test. Put 2 teaspoons of the zinc solution in your mouth, swirling it for 30 seconds, then simply swallow it or spit it out.
Zinc Status and Inflammatory Cytokines. Zinc can influence the production and signaling of numerous inflammatory cytokines in a variety of cell types. Plasma zinc concentrations rapidly decline during acute phase response to different stimuli such as stress, infection, and trauma.
Zinc is a mineral that is essential for many of the body's normal functions and systems, including the immune system, wound healing, blood clotting, thyroid function, and the senses of taste and smell. Zinc also supports normal growth and development during pregnancy, childhood and adolescence.