Zinc

Summary of Research

• Clears up skin and viral warts
  Orally supplementing Zinc appears to reduce signs of acne to an extent.^[1] Whilst higher doses appear to eradicate viral warts by 50-60%^[2] such doses are not safe for daily usage as prolonged supplementation of high doses can cause a copper deficiency. A lower dose is enough to treat acne which can be added to your pack.   Research Score: Promising
• Reduces risk of diabetes and improves insulin sensitivity
  People with Zinc deficiencies and high blood glucose can see their insulin sensitivity improve through supplementation.^{[3] [4] [5]} A 2016 meta-analysis also found Zinc supplementation decreased the risk of heart disease and helped people with Type 2 diabetes manage their symptoms.^[6]   Research Score: Strong
• Promotes sexual health
  Although testosterone is commonly considered as a ‘male’ hormone, it actually plays a vital role in females’ reproductive cycle as well. Zinc is essential for your body to produce testosterone and studies show supplementation increases in the testosterone levels in the blood stream.^{[7] [8]}   Excessive exercise and Zinc deficiency can lead to abnormally low testosterone concentrations. Where testosterone is low because of these reasons, people should consider supplementing Zinc.^[9]   In infertile men with low blood testosterone, Zinc can increase fertility. However, it should be noted that there seems to be no effect on infertile men with normal testosterone levels.^[10]   Research Score: Strong
• Increases immunity to the common cold
  High doses of Zinc taken at the onset of a cold appears to effectively reduce its length and intensity. Also, preventative daily supplementation of Zinc appears to decrease the incidence of colds. ^[11]   Illustrative Cases   In a 2008 double-blind study, fifty people were assigned to a placebo or treatment group within 24 hours of developing symptoms of the common cold. The treatment group took 13.3mg of Zinc every 2-3 hours and, compared to the placebo group, had a shorter mean total duration of the cold (7.1 vs. 4.0 days - placebo vs. treatment), shorter duration of cough (5.0 vs 2.1 days), and shorter duration of nasal discharge (4.5 vs. 3.0 days). The treatment group also had better antioxidant and anti-inflammatory markets. However, caution should be taken against replicating the high amount of Zinc that was supplemented. High amounts should not be taken daily.^[12]   A 12 month, double-blind, placebo-controlled study on elderly people to understand the effect of Zinc on the immune system, found that supplementation decreased the rate of infection and oxidative stress markers compared to the placebo group.^[13]   Research Score: Strong
• Reduces symptoms of depression for some people
  Zinc supplementation appears to be effective in reducing the symptoms of depression in those who are resistant to treatment when taken alongside a pharmaceutical antidepressant. However, it should be noted that Zinc supplementation does not appear to benefit people who already respond to antidepressants. ^{[14] [15]}   Research Score: Strong
• Recommended for athletes
  Zinc is lost through sweat, which means athletes and others who frequently sweat but do not have a diet rich in foods with Zinc should supplement it.^{[16] [17]}   Research Score: Strong
• References
  1. https://tinyurl.com/y447pja4   2. https://tinyurl.com/yxn7nl4r   3. https://tinyurl.com/y4g4q9b3   4. https://tinyurl.com/y5ytox4a   5. https://tinyurl.com/y22sg29e   6. Chu A, Foster M, Samman S. Zinc Status and Risk of Cardiovascular Diseases and Type 2 Diabetes Mellitus—A Systematic Review of Prospective Cohort Studies. Nutrients. 2016;8(11):707. doi:10.3390/nu8110707.   7. Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-8.   8. https://tinyurl.com/y6852xtn   9. https://tinyurl.com/y57stoa2   10. https://tinyurl.com/y5vld2an   11. Singh M, Das RR. Zinc for the common cold . Cochrane Database Syst Rev. (2011)   12. Duration and severity of symptoms and levels of plasma interleukin-1 receptor antagonist, soluble tumor necrosis factor receptor, and adhesion molecules in patients with common cold treated with zinc acetate. Prasad AS, Beck FW, Bao B, Snell D, Fitzgerald JT., The Journal of Infectious Diseases, 2008   13. Zinc supplementation decreases incidence of infections in the elderly: effect of zinc on generation of cytokines and oxidative stress. Prasad AS, Beck FW, Bao B, Fitzgerald JT, Snell DC, Steinberg JD, Cardozo LJ., The American Journal of Clinical Nutrition, 2007   14. https://tinyurl.com/y4hsjwbq   15. The role of magnesium and zinc in depression: similarities and differences., Szewczyk B, Szopa A, Serefko A, Poleszak E, Nowak G., Magnes Res. 2018 Aug 1;31(3):78-89. doi: 10.1684/mrh.2018.0442., available at: https://tinyurl.com/yypj5v6z (accessed 24 March 2019)   16. Tang YM, et al. Relationships between micronutrient losses in sweat and blood pressure among heat-exposed steelworkers. Ind Health. (2016)   17. Consolazio CF, et al. Excretion of sodium, potassium, magnesium and iron in human sweat and the relation of each to balance and requirements. J Nutr. (1963)