Zinc deficiency might be the cause of your frequent colds or PMS
Zinc sparks the activity of over 100 enzymatic reactions in the body and yet many people are suboptimally low or even deficient in this key nutrient.
More than just an immune-boosting hack
Zinc is an mineral that the human body needs to hear, see, taste food, and even have sex. Zinc, along with Iron, is an important co-factor for the conversion of Vitamin A into its final form. Zinc is absolutely critical for controlling the enzyme 5-alpha reductase, which modulates the metabolism of testosterone to avoid excessive levels of DHT (dihydrotestosterone). Too much DHT can lead to conditions like PCOS in women and BPH in men. Zinc can even act as a neurotransmitter in the brain.
Zinc is vital to human functioning and yet it is so easy to lose that many people may at one time or another fluctuate between very low levels and even deficient levels throughout their lives.
Losing zinc occurs naturally through hair, sweat, and even during menstruation. Many drugs deplete zinc, and if you take one of these zinc-thieving medications, then zinc supplementation may be necessary.
Zinc Thieves
- Acid reducers like omeprazole, “steal” zinc from us before it even gets the chance to be absorbed in the gastrointestinal tract. Zinc comes into our bodies bound to an amino acid. We must have good strong stomach acid to cleave bound zinc from its amino acid carrier. No acid, no cleavage.
- Blood Pressure Medications. Yep, this is a doozy of a list. It includes ace- inhibitors like lisinopril and diuretics like furosemide, two very commonly prescribed blood pressure medications. In fact, the list is too long to list, but I suggest you research the side effects of your specific blood pressure medication to determine if you may be at risk for zinc depletion.
- Hormone therapy and oral contraceptives. The condition of estrogen dominance or the use of oral birth control pills can cause excess copper retention which throws off the copper/zinc ratio in the blood. So even though you may be getting appropriate amounts of zinc through your diet, the excess copper drives the zinc down. Too much copper can spark severe PMS, anxiety, and depression. Yep, those birth control pills prescribed for your PMS just might make that PMS worse.
- Vegan diets are often high in copper and low in zinc.
- Excess Calcium supplementation can cause an imbalance in all minerals so think twice before choosing a generic high-dose calcium supplement.
- Other meds and even foods can deplete zinc such as steroids, cholesterol medications, coffee, tea, and soda.
- Chronic conditions that result in malabsorption of nutrients like celiac disease, Crohn’s disease, irritable bowel, or a yeast or bacterial overgrowth can result in a decrease in zinc absorption.
Zinc and Age
Zinc levels decline as we age, even without outside help like medications. This may be in part to a decline in gastrointestinal functions such as low stomach acid and an overall decrease in digestive enzymes. Both are crucial for digesting vitamins and minerals. The elderly are more susceptible to infections and thyroid issues because zinc levels decline. An article published in 2009 found parallels between immune function as we age and zinc deficiency. Many studies confirm declining zinc levels cause problems with immune function, and even a slight decrease can affect total immune function. Traditional medicine physicians most likely will not test zinc levels as we age, even though it has a profound effect on overall health.
Zinc and the immune system
Zinc helps kill bacteria and viruses by boosting the activity of T-cells and natural killer cells. Without enough zinc, we get colds, infections, and seasonal snotty noses. Weirdly enough, zinc can attach in the nose or mouth to the cold virus and keep it from multiplying. It will keep you from getting a full-blown infection and might limit your symptoms to just a few days. There are multiple products containing zinc alone or in combination with herbal nutrients like elderberry lining the pharmacy shelves.
“Take at the first sign of a cold.” -a common marketing statement
There are many anecdotal claims and observational studies that conclude zinc and zinc combo products can be effective and reducing the length and severity of viruses like the common flu. That is why you can find a whole section devoted to “cough and cold” products. How much better would it be if we didn’t wait at the first sign of a cold to worry about the health of our immune system?
Zinc and the Brain
Zinc works in tandem with copper in the brain by acting as a neurotransmitter to control mood. If the balance weighs too heavily in favor of one mineral over another, you can get PMS, anxiety depression, and even personality changes. Some of those cases would be extreme, but they prove that both minerals are essential for proper brain function. Some of these symptoms are traditionally treated with antidepressants and antipsychotics, which do not address the cause and may lead to side effects.
More isn’t always better.
Don’t overdo it on the zinc. You may develop nausea, stomach upset, joint pain, diarrhea, urinary retention, and a metallic taste in the mouth. It is best to get minerals from good quality food, and protein is essential for the absorption of zinc. Remember that zinc/copper balance is essential for neurotransmitter function. Too much zinc can cause a resulting deficiency in copper and we need both to function.
Where can I get more Zinc?
Always eat a whole food diet. Skip the soda and gallons of coffee and drink more water during the day. Foods such as beef, lamb, chicken, mushrooms, squash, asparagus, collards, beans, and pumpkin seeds contain enough zinc to increase even slight deficiencies. However, if you take a medication or have a condition known to deplete zinc, then adding a supplement might be necessary. For most people, 5 to 15mg per day is adequate but check with your doctor or pharmacist before adding any supplements. Zinc levels can easily be checked with a micronutrient panel and many lab companies don’t need a physician’s order to perform a red blood cell level check, which is the most accurate way to measure zinc sufficiency.
Zinc sufficiency may be the only thing keeping you from getting well and staying well. It may also be part of the reason why you keep month after month living with PMS symptoms unresolved by oral contraceptives. It might even be behind that altered taste profile that has steadier gotten worse over the years. Now, just might be the time to check your zinc level.
