Zinc keeps your metabolism going strong. "Zinc helps metabolize protein, carbs, and fat," says Bontempo. "When you don't have enough, you can experience reduced energy, and sluggishness." You might also have a harder time losing weight.
Weight Loss: The Bottom Line
Getting enough zinc in your diet may have a beneficial effect on weight loss if you're overweight or obese. Having said that, zinc does not work that simply. The majority of your weight loss results would stem from making changes to your diet and lifestyle.
Zinc also plays a role in the correct functioning of lipid and glucose metabolism, regulating and forming the expression of insulin. In numerous studies, zinc supplementation has been found to improve blood pressure, glucose, and LDL cholesterol serum level.
Vitamin C does not directly lead to fat oxidation or loss of body fat. However, it is related to body weight and waist circumference. One study found that vitamin C and body mass are inversely related, meaning low plasma ascorbic acid concentrations are linked to high body mass index (BMI).
Your thyroid gland needs zinc to produce thyroid hormone, which helps maintain your metabolism and energy. There's even evidence that zinc can help control your appetite. Men should aim for 11 milligrams a day, women at least 8 mg.
Certain vitamins and minerals, including zinc and vitamin B-1, can increase appetite. However, these usually only work if the person has deficiencies in these nutrients. Other supplements, such as omega-3 fatty acids, may boost appetite.
Vitamins B, D, iron, and magnesium are four well-known weight reduction vitamins. Vitamin B helps the body to convert food into energy. It also plays a role in metabolism and cell function. A lack of vitamin B can lead to fatigue and weight gain.
Zinc supplements are generally well tolerated, though they've been associated with adverse side effects like nausea, vomiting, diarrhea, and stomach pain in some people ( 1 ). Plus, exceeding 40 mg per day of elemental zinc can cause flu-like symptoms like fever, coughing, headache, and fatigue ( 1 ).
It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Taking very high doses of zinc is likely unsafe and might cause stomach pain, vomiting, and many other problems.
B Vitamins
There are eight B vitamins, and they are essential for a healthy metabolism and aid your body in breaking down other nutrients from food. This makes them vital for weight loss. B vitamins are commonly found in a variety of meats, vegetables, and fibrous grains, but some deficiencies are common.
Zinc has shown to be useful for improving appetite and food intake, through the ghrelin in pigs which is a peptide that secrets from stomach.
Zinc benefits:
Zinc regulates women's cycles. Zinc nourishes the ovarian follicles and therefore promotes ovulation. Zinc reduces androgens (testosterone) and raises it.
Low zinc is also known for causing weight loss. It manipulates levels of ghrelin and leptin (the satiety hormones) in your body. That's why lower than ideal zinc levels can leave you without an appetite and as a result, unintentional weight loss.
Disadvantage: Short-Term Side Effects
Higher doses of zinc can lead to vomiting, headaches, diarrhea and exhaustion. Zinc may also interfere with many common prescription medications, including antibiotics, nonsteroidal anti-inflammatory drugs and immunosuppressant drugs.
Zinc. Zinc can play a key role in making proteins in your hair and other cells. Your body can't make it, so you need to get it from food or supplements. Signs of low zinc levels include hair loss, poor wound healing, and a weak sense of taste or smell.
Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
There is a lot of evidence linking zinc to blood clotting. Zinc is released from cells called platelets that control blood clotting, and scientists have found unwanted blood clots can form when zinc levels in the blood are faulty.
A 2016 study also found that a supplement containing folic acid, zinc, and the herb golden root improved the ejaculatory control of those affected by premature ejaculation. Zinc supplements have also been cited as a potential treatment for ED in those with long-term kidney disease.
1. Magnesium: Magnesium levels in the body regulates blood glucose levels and a good control over glucose matters a lot when it comes to weight loss.
When it comes to your mood, zinc is a key player in making your neurotransmitters, otherwise known as your happy hormones – serotonin and dopamine. Serotonin, our 'feel good' hormone is in charge of keeping you happy, confident and calm.
Zinc provides the energy needed for metabolism, and reduced serum zinc levels debilitate the functional capacity of muscles. Surprisingly, fatigue in the elderly usually remains untreated and overlooked.