24/07/2020
Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, cell division, gut wall integrity, hormones, and regulating inflammation.
Zinc also supports normal growth and development during pregnancy, childhood, and adolescence. It is also required for proper sense of taste and smell.
Zinc deficiency can result in a significantly compromised immune system, which is often the case in chronic illness.
Zinc deficiency can also cause many other symptoms such as; depression, lethargy, poor wound healing, picky eating, and delayed puberty.
A daily intake of zinc is required to maintain a steady state because the body has no specialised zinc storage system. It is difficult to get enough zinc from food alone (best source: oysters, beef, crab). Therefore, supplementing is recommended.
Recommended Dietary Allowances (RDAs) for Zinc:
0–6 months
2 mg
7–12 months
3 mg
1–3 years
3 mg
4–8 years
5 mg
9–13 years
8 mg
14–18 years
11 mg (male)
9 mg (female)
19+ years
11 mg (male)
8 mg (female)
11 mg (pregnancy)
12 mg (lactation)
Source: NIH
