Beyond COVID and the Common Cold: Zinc is Your Overlooked Powerhouse!

Health Tip

During COVID, people quickly learned that zinc played a huge role in helping prevent infection and reducing severity of the viral symptoms if you got sick. For decades, zinc has been a common addition to our “cold and flu” remedies to shorten the illness duration.

There is SO MUCH MORE to the power of zinc, an essential trace mineral, in many other critical roles in our health, resilience and optimal functioning for all systems in our bodies.

Zinc is required for over 300 enzymes to perform their normal functions. Zinc is involved in cellular metabolism, repairing the body and protecting against immune invaders. Zinc helps synthesize proteins, helps cells reproduce, supports healthy aging, and helps maintain fertility in adults. Zinc is crucial for healthy vision, healthy growth, and sports recovery.

Zinc has three main roles in the body:

• Structural - Helps create the active site of an enzyme (“Zinc fingers”) which assist in binding DNA

• Functional – An electron acceptor in an enzymatic reaction to help supply functional groups (e.g., hydroxyl [-OH] groups)

• Regulatory - Aiding gene expression, cell signaling, and nerve impulse transmission, as well as normal apoptosis.

To exercise effectively and achieve all the benefits I outlined in my recent Health Tip on The “Magic Pill:” Exercise, zinc is required for muscle function during exercise. Low zinc levels in the muscles can reduce muscle endurance. Strenuous exercise also depletes zinc stores, all the more reason to supplement with zinc daily.

Zinc also plays a crucial role in bone health by supporting bone remodeling and inhibiting bone resorption. Zinc is essential for osteoblast activity, stimulates bone growth and fracture healing, and helps maintain bone mineral density. Along with estrogen in women, testosterone in men, vitamin D, K2, magnesium and other minerals, zinc helps to reduce the risk of progressive bone loss (osteopenia and osteoporosis).

Zinc affects virtually all aspects of our immune system
Optimal immune function is the one thing Zinc is most known for its role and benefits from the nonspecific barrier functions of the passive immune system (skin, mucous membranes, etc.), to the specific lymphocytic functions of the active immune system. Zinc is needed for the development of neutrophils (a type of white blood cell) and other natural killer cells in the nonspecific immune defense and offers vital support for other specific immune defenses.

Zinc as a supplement has been recommended for early treatment of COVID, other viral illnesses, including the “flu”, common cold, measles, RSV, hemorrhagic fevers and others. Research shows that zinc helps reduce viral entry into the cells, and helps block virus replication, inflammatory reactions and also helps reduce neurological damage.

As a cofactor, zinc participates in carbohydrate and protein metabolism as well as in the copper-zinc superoxide dismutase (CuZnSOD) forming a powerful antioxidant activity. This contributes to zinc’s role in supporting many immune functions includes regulating T lymphocytes, natural killer cells, CD4 cells, and interleukin II.

A review of the research suggests that “zinc supplementation can significantly reduce the morbidity and mortality of apparently well-nourished children and shorten the time to recovery from acute health problems”. Zinc’s pivotal role in protein metabolism translates into a pivotal role in wound healing, DNA synthesis, normal inflammatory response, and normal growth and development during childhood, adolescence, and pregnancy. Zinc helps maintain the structural integrity of cell membranes; it assists them in their normal function and protects them from oxidative damage. Research in human subjects of various ages suggests that zinc supplementation due to its powerful antioxidant activity decreases oxidative stress markers and supports a normal response to inflammation – important for reducing acute and chronic illness.

Zinc plays a crucial role in brain inflammation, impacting both neuroprotective and neurotoxic effects. Zinc’s role is complex, since both too much (above the toxicity threshold) and too little zinc (deficiency) can cause neuroinflammatory damage. Zinc helps protect brain cells from damage caused by oxidative stress and inflammation by acting as an antioxidant. It also can inhibit the expression of proinflammatory factors like IL-1B, TNF-a, and IL-6.
On the other hand, excessive zinc accumulation can lead to neuronal death and exacerbate cerebral ischemia/reperfusion injury. Therefore, checking your serum zinc level and maintaining balanced zinc levels is crucial for preventing neuroinflammation and neurodegenerative diseases such as Alzheimer’s and other neurodegenerative disorders.

Zinc is critical for optimal function of all our endocrine organs
Zinc is required for sperm maturation, ovarian function, and fetal development. Zinc is necessary to assist in the regulation of insulin activity and for the conversion of thyroxin (T4) to the active thyroid hormone triiodothyronine (T3).

Skin and mucous membranes depend on zinc for their maintenance and integrity. Skin is in a continual state of renewal, placing a high demand on zinc-based enzymes and proteins that direct this process. Wound healing studies show that zinc is needed to reduce inflammation and speed up healing.

Zinc supports healthy vision across the lifespan, but especially as we age. Zinc is required for synthesis of retinol-binding protein—the protein that transports vitamin A in the blood. Zinc is also essential to the production of an enzyme that converts vitamin A to one of its active forms, and this helps support vitamin A’s vital role in night vision. Zinc’s role in sensory perception includes all our senses: vision, normal taste and smell acuity.

Checking zinc levels
As you can see, our bodies requirements for zinc are widespread and immense. But even though we have this constant, daily demand, our body has no specialized system for storing zinc! It is essential, therefore, to make certain that you have adequate daily intake and optimal absorption.

I check zinc blood levels regularly in all my patients, and I have been surprised to find that even in people who take some zinc supplements daily, zinc deficiency is actually quite common—much more so than you would think, and much more so than most doctors realize.

Low zinc affects at least 2 billion people worldwide, and many more people likely have undetected zinc deficiency. Individuals especially at risk of zinc deficiency are

• children

• pregnant and breastfeeding women

• older adults – which contributes to accelerated aging in our bodies

This is why I recommend having a serum zinc blood test on at least an annual basis. Optimal blood zinc levels are typically considered to be between 90-110 mcg/dL. Levels below 70 mcg/dL are indicative of zinc deficiency.

Symptoms of Low Zinc
Low zinc levels can trigger a variety of symptoms, and many of them affect multiple systems in your body. Some common signs include:

• Digestive Issues: diarrhea, especially in infants, and it can interfere with proper nutrient absorption

• Growth and Developmental Delays: In children and adolescents, insufficient zinc can lead to slower-than-expected growth.

• Hair, Skin, and Nail Changes: thinning hair or patchy hair loss, nails that become discolored or brittle, and skin issues such as rashes, lesions, or acne-like eruptions

• Impaired Immune Function: frequent infections, like the common cold

• Taste and Smell Alterations: dulling or loss of these senses

• General Lethargy and Appetite Loss: fatigue, general lack of energy, and may have a decreased appetite

• Delayed Wound Healing: wounds that heal slowly

• Mood changes or irritability: due to zinc’s role in neurotransmitter function and overall cellular signaling.

• Reproductive difficulties in men: a low sperm count

• And even chronic kidney disease (CKD)

These symptoms can overlap with other health issues, so if you notice several of these signs, it might be a good idea to consult a healthcare professional and have your zinc levels checked.

Causes of zinc deficiency

Inadequate diets, lifestyle factors, depleted soils, medications, and poor absorption cause low zinc levels in our bodies.

• Alcohol intake

• Poor quality diet

• Rapid growth (young children and adolescents)

• Pregnancy

• Strict vegetarians

• Eating disorders

• Other restrictive diets

• Stress

• Sweating a lot (especially athletes)

• Medications

• Diabetes

• Gastrointestinal diseases

• HIV/AIDS

• Autoimmune diseases

• Old age

The National Institutes of Health (NIH) recommends that males 19 years and older aim for 11 milligrams (mg) of zinc daily and that females in this age group consume 8 mg. They recommend pregnant women consume 11 mg daily while people who are breastfeeding consume 12 mg. I usually recommend up to 15 mg daily and no more than 50 mg daily when fighting an illness.

Your best food sources of zinc include:
Zinc is found naturally in foods like meat, seafood, dairy, legumes, and nuts. Those following a vegetarian or vegan diet have to be careful to increase zinc intake because plant-based sources are lower in bioavailable zinc due to the presence of phytates and oxalates that limit zinc absorption.

Seafood: Oysters are the ultimate zinc powerhouse, containing more zinc per serving than any other food. Other good options include crab, lobster, and shrimp.
Red Meat & Poultry: Beef, pork, and chicken are solid sources of zinc, especially in lean cuts.
Dairy Products: Cheese and milk provide moderate amounts of zinc.
Nuts & Seeds: Pumpkin seeds, sesame seeds, cashews, and almonds contain zinc.
Legumes: Chickpeas, lentils, and beans have zinc, though they also contain phytates (like nuts and seeds), which can reduce absorption.
Whole Grains: Quinoa, oats, and whole wheat provide zinc in addition to fiber.
Eggs: A single egg provides 0.6 mg of zinc, along with protein and healthy fats.
Dark Chocolate: If you need a sweet excuse, dark chocolate contains zinc—though moderation is key since it’s high in calories.
Fruit and vegetables don’t contain as much zinc as animal foods but some contain a bit more zinc: grapefruit, breadfruit, kiwi, corn, and potatoes.

Phytates and oxalates are anti-nutrient elements found in plant based, high-fiber foods such as seeds, grains and legumes. Though these food groups are healthy, the phytates, oxalates and fiber bind to minerals like zinc, calcium, magnesium, copper and iron especially and dramatically reduce the absorption. That’s why many vegan and vegetarians have so many of these mineral deficiencies when blood levels are tested.

So you have to be careful when eating large quantities of plant-based foods to be sure that bioavailability of dietary zinc is not compromised to the point of causing deficiency in critical minerals like iron, calcium, and copper, and zinc absorption.

I recommend several strategies to overcome the absorption challenges:

1. Take zinc on an empty stomach, either ½ hour before a meal or 2 hours after.

2. Do not take with other minerals. Calcium, Iron, Magnesium, Copper can compete with zinc for absorption in the gastrointestinal tract.

3. Do not count on full absorption from multimineral and vitamin supplements. If your zinc levels are low, you should take a separate zinc supplement.

4. Do not take a zinc supplement combined with herbal ingredients as these can block absorption.

5. Be careful taking zinc with certain medications that can bind with zinc and reduce the absorption and effectiveness, including antibiotics such as tetracycline and fluoroquinolones (e.g., ciprofloxacin), chelating agents such as Penicillamine, EDTA, Zeolite and others. Stomach “Acid-reducer” medicines also decrease zinc and other mineral absorption – this group includes proton pump inhibitors (omeprazole, pantoprazole), sodium bicarbonate, TUMS, and others in this group. An acid environment is necessary for mineral absorption. Take your supplements at least 3-4 hours separate from when you take “acid-reducer” medicine or antibiotics.

6. Chose a chelated zinc supplement for enhanced absorption and bioavailability. Research studies show that chelated minerals have higher bioavailability and absorption because they are less likely to bind to antinutrients that reduce absorption.

Zinc supplements can be very confusing
Zinc supplements are available in a variety of chemical forms, each with its own profile in terms of absorption, elemental zinc content, and gastrointestinal tolerance.

Here are some of the most common types:

• Zinc Gluconate: One of the most popular forms, zinc gluconate is commonly found in over-the-counter lozenges, particularly those aimed at reducing the duration of the common cold. It generally offers a good balance between absorption and tolerability.

• Zinc Acetate: Frequently used in cold remedies. Studies have shown that it may be particularly effective at reducing the duration and severity of cold symptoms, possibly due to its unique dissociation properties in the mouth and upper digestive tract.

• Zinc Citrate: It’s a common choice for people looking for a supplement that is less likely to cause gastrointestinal discomfort and has good bioavailability.

• Zinc Sulfate: Very effective in delivering zinc and has good absorption, but for some people it tends to cause gastrointestinal side effects. If this happens just change to a different form.

• Zinc Oxide: More typically known for its topical applications (for example, in sunscreen or skin balms), zinc oxide is less frequently used as an oral supplement due to its much lower absorption rate.

• CAUTION: Zinc picolinate has been widely promoted by natural medicine practitioners in the US, but I do not recommend use of supplements containing the Picolinate ester: Studies done in Europe in the early 1980s found that the picolinate ester was associated with an increase in risk of liver tumors. As a result, the German Commission E in 1988 banned the use of any supplements sold in Germany that contain picolinate ester. The German Commission E is their regulatory agency that regulates the use of natural medicines (similar to EMA and FDA that regulate prescription medicines), but the US does not have a similar agency tasked with overseeing the safety of natural medicines and supplements. I learned about this problem with picolinate when attending medical conferences in Europe in 1989, and have stopped recommending supplements with this ester.

ALERT: There are different amounts of elemental zinc per dose in each one of these types of supplements!
So you have to check carefully to be sure you are getting the right amount of elemental zinc in the product.
Elemental zinc refers to the actual amount of zinc available for use by your body, excluding the weight of the chemical compound (the salt) that it is bound to in the product for oral use. For example, it takes 220 mg zinc sulfate to provide 50 mg of elemental zinc.

Read the Back Label on the product very carefully: Check for the mg of "elemental zinc" on the packaging.
This is the value that matters to insure you are getting what you need for optimal zinc replacement

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Cutting through the confusion.
The significant variability in elemental zinc per dose, variation in absorption and bioavailability, as well as GI side effects is the basis for my choice of the pioneer of zinc chelated minerals and the globally trusted Albion® Minerals brand for our Truth for Health Foundation product, TruZinc™, which is an Albion® TRAACS amino acid chelate.

TruZinc™ provides the quantity of elemental zinc as stated on the label but with better absorption and bioavailability, and significantly less risk of GI upset or diarrhea.

Chelation acts like a “claw” wrapping around the mineral to form a robust bond with ligand molecules to create a high-potency source of zinc formulated for enhanced absorption. This chelation occurs by coupling zinc with two glycine molecules to facilitate its absorption across the intestinal wall and reduce interference from phytates and competing minerals.

TruZinc™ bisglycinate chelate is a fully reacted chelated mineral that is absorbed intact and breaks apart in the intestinal cell for transport. It is a low ph, highly stable structure that is easily absorbed. In a study comparing the oral bioavailability of zinc bisglycinate chelate to common inorganic zinc gluconate, TruZinc’s chelated form increased absorption by an impressive more than 43%. So, you are getting more benefit per dose.

Zinc is absolutely critical to our immune, brain, bone, muscle and metabolic overall health. Sadly, most doctors never test your blood level to see if you actually have what you need for your body to function well. If your doctor won’t order the blood test, this is one test you can go online to “self-test” clinical laboratories like LabCorp and Quest Diagnostics and order the test yourself.

I have always recommended zinc as part of my essential supplements list, and am pleased to offer one of the best products on the market in the US for our Truth for Health Store. Everything you have just read is the reason I included zinc in my Resilience formula, AND as a critical component of my Early Treatment COVID protocols and prevention regimens.

And to insure optimal health, I encourage you to turn to our natural medicines with our top quality, cGMP-compliant professional formulas for TruImmune™Boost, TruNAC™, TruImmunoglobulin,™ TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), Tru BioD3™, TruZinc™, TruMitochondrial ™Boost and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.

To Your good health and improving resilience!
Dr. Vliet

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