Zinc and iron are micronutrients that tend to be low in the autoimmune population. These minerals play essential roles in the body and in regulating the immune system. Below I discuss both minerals and how you can increase your zinc and iron levels if they are low.
What is Zinc?
Zinc is an essential mineral that we must get from food on a regular basis. It’s incorporated into over 300 different enzymes that support cell communication, growth and survival. Zinc also helps regulate both the innate and adaptive immune system.
Most people became familiar with zinc during the pandemic when we were doing everything we could to support our immune systems. People have taken zinc supplements for years to shorten the duration of colds, to improve wound healing and to lessen diarrhea in children. Zinc can also help improve heartburn and reflux and can manage both acne and eczema.
When zinc is low, it affects how the immune system functions. T and B cells become dysregulated and unbalanced, inflammation runs rampant and autoimmune activity can increase. In fact, according to a 2018 review, zinc is lower in those with autoimmune diseases as compared to healthy controls.
Eating a varied diet is a surefire way to maintain healthy zinc levels. Zinc is found in oysters, beef, crab and lobster, and pork. It is also found in legumes, pumpkin seeds and dairy. If supplementation is needed, there are a few different forms of zinc to consider. Zinc picolinate is one of the most studied forms of zinc and is easily absorbed in the body. Another form of bioavailable zinc is zinc bisglycinate. The two forms that don’t absorb as well but are less expensive are zinc citrate and zinc sulfate.
What is Iron?
Iron is another essential mineral that helps with oxygen transportation and both the adaptive and innate immune system. This minerals is also a key ingredient for thyroid hormone production.
Iron is directly impacted by inflammation. Pro-inflammatory cytokines lower circulating iron levels and reduce the iron load in some immune and intestinal lining cells. Low iron status is commonly seen in rheumatic diseases like rheumatoid arthritis, digestive disorders like celiac and inflammatory bowel disease, and autoimmune thyroid disorders.
Optimizing iron stores can help lower symptoms of autoimmune conditions. However, it is important to get a full iron panel to check your iron status. The full panel is needed to really understand what is going on with your iron stores. If iron is low, food is one way to boost your iron. The best sources of iron include liver, beef, shrimp, tofu, beans, poultry and eggs.
Like zinc, there are several different forms of iron supplements. Ferrous sulfate is the standard form of iron, is highly absorbable and cost-effective. However, this supplement can cause gastrointestinal issues. Iron bisglycinate is another popular option that has less side effects and is highly absorbable.
Conclusion
Both zinc and iron are important minerals to consider when you have an autoimmune condition. If you need more help managing your autoimmune disease, please contact me to learn more about how I work with clients. Additionally, follow me on my socials (Instagram, Facebook and YouTube) for more tips on using diet and lifestyle to manage inflammation.
