Zinc is a mineral that gained popularity during COVID for its immune supporting benefits. Supplementation gained popularity during the pandemic, but prior to this, this mineral was not a very common. When it comes to autoimmune disease, zinc plays an interesting role and may be a vital tool for improving disease symptoms. Today I’ll cover what this mineral is, what deficiencies look like and why they happen, its role in autoimmune disease and the best way to boost your zinc status.
What is Zinc?
Zinc is a trace mineral that is essential for human life. It is needed for over 300 enzymes that trigger chemical reactions in the body. This mineral also helps with cell growth, differentiation and survival, as well as wound healing and developing a sense of taste. It also enhances the immune system and helps regulate inflammatory processes.
This mineral is not stored in the body, so humans must consistently get zinc from either food or supplements. The best sources of zinc are meat, fish and seafood. Because of this, most Americans likely meet the recommended intake of this mineral.
What Does a Zinc Deficiency Look Like?
True zinc deficiencies are not super common in the United States, where less than 10% of people have low stores. Deficiencies are more common in low and middle income countries where protein isn’t as accessible. Signs and symptoms of a deficiency include:
- Loss of appetite
- Fatigue and irritability
- Hair loss
- Taste and smell alterations or loss
- Slow wound healing
- Getting sick often
- Reflux
People who are at risk of developing a deficiency are:
- Malabsorption issues, stemming from inflammatory bowel disease, celiac disease or bariatric surgery. Inflammation in the intestines can decrease absorption of zinc. Also, this mineral is found in whole grains. With the elimination of grains in celiac disease, zinc intakes may fall below the recommended amounts.
- Vegans and some vegetarians. Since animal proteins are the richest sources of zinc, vegans are limited to getting it through whole grains and legumes. However, these foods contain phytates which bind to zinc and reduce absorption.
- Pregnant and/or breastfeeding women. Pregnancy requires an increase in this mineral to support fetal growth. Breastfeeding also increases the zinc requirement to feed both the mother and infant.
- Alcohol use disorder. Ethanol in alcohol decreases zinc absorption and increases its excretion.
Zinc’s Role in Autoimmune Disease
Even though deficiencies are not common in developed countries, low zinc levels are quite common within the autoimmune population. Multiple studies have examined zinc status across different autoimmune diseases and found that a majority of people with autoimmune diseases have low levels of this mineral as compared to a healthy cohort.
Intuitively this makes sense. Zinc plays an important role in fighting inflammation. Deficiencies are linked to an imbalance in T and B cells and a distorted ratio of Th1 to Th2 cells, which many believe contributes to the development of autoimmune diseases.. This mineral also stops Th17 lymphocytes, which are pro-inflammatory.
How to Boost Your Zinc Status
Since zinc cannot be stored in the body, it is imperative to get it through food. Prioritizing meat, fish and seafood is the most optimal way to get this mineral. Additionally, reducing phytate rich foods can help boost absorption. Phytates are mostly found in grains and legumes. If supplementation is warranted, make sure you take zinc away from anything that contains calcium, iron or phosphorus as they can interfere with absorption.
There are a number of different forms of this mineral. Zinc picolinate is the most bioavailable form of zinc but it can be expensive. Another great option is chelated zinc which improves absorption. Gluconate and citrate are 2 other good forms of zinc. A word of caution that long term supplementation can affect copper levels. If you are consistently taking zinc, make sure you get your copper levels checked. Zinc and copper compete for absorption sites.
If you need help with your mineral levels or eating a more nutrient dense diet, please contact me for help. Additionally, check out my socials (Instagram, Facebook and YouTube) for more information on managing your autoimmune disease with food and lifestyle.
