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Application of zinc
Zinc is one of the essential trace elements for all living organisms, which performs a number of numerous metabolic functions in them. In the human body, zinc is located primarily in skeletal muscles in over 50% and bones in almost 30%, as well as in the liver in about 5%. This trace element is a component of over 300 enzymes, including those responsible for protein biosynthesis, in which it plays a structural, regulatory and catalytic role, and also participates in intercellular communication, proliferation, differentiation and survival of cells. Zinc also directly or indirectly participates in energy metabolism and in the course of metabolism of basic nutrients such as carbohydrates, proteins and fats. This element is essential for the production and optimal functioning of the body's hormonal system (e.g. secretion of testosterone, insulin or thyroxine), maintaining the stability of cell membranes, the functioning of the gonads, gene expression, alcohol metabolism, the body's immune defense, the sense of taste and smell, as well as for the optimal functioning of the central nervous system. It should be noted that the human body does not have the ability to store zinc, which is why it is so important to systematically supply it every day in appropriate quantities along with good quality food.
The range of important functions that zinc fulfills in the human body also has a potential impact on the exercise capacity of a physically active person during exercise and beneficial adaptations related to exercise. In the context of physical exercise, zinc provides structural integrity and supports catalytic functions for metalloenzymes (antioxidant processes) such as SOD, LDH, or CA, as well as regulates intracellular signaling pathways and immune functions. The results of previously published scientific papers, especially systematic reviews and meta-analyses, suggest that despite a higher total dietary zinc intake, athletes generally have lower serum zinc concentrations, indicating that people who regularly exercise have a significantly higher zinc requirement than people who lead a generally sedentary lifestyle.
According to the current nutritional standards for the Polish population, published last year by the Institute of Food and Nutrition, the recommended daily allowance (RDA) of zinc for adult (≥ 19 years of age) men is 11 mg, while for women it is 8 mg, however, in the case of breastfeeding and pregnant women it increases to 11 - 13 mg depending on age. Zinc is found in a wide range of food products, including: seafood (lobsters, oysters, crabs), liver, wheat bran and germ, pumpkin seeds, flax seeds, cocoa, rennet cheeses, whole grain products, nuts and seeds, eggs, as well as meat (including poultry), fish and dry legumes. Zinc absorption from the diet is 20-40%, and this element is much better absorbed from animal products than from plant foods, which are characterized by the content of phytates, which reduce its bioavailability. Some amino acids, animal protein and citric acid have a beneficial effect on zinc absorption , while alcohol, oxalic acid, some fractions of dietary fiber (e.g. insoluble lignins), calcium, non-heme iron and copper have a negative effect , and therefore competitive minerals and a high molar ratio of phytates to zinc in the presence of calcium, which causes the formation of insoluble complexes. Insufficient intake of this microelement is associated with the occurrence of skin lesions, hair loss, weakened immunity, impaired wound healing, disorders of smell and taste, and in children it may additionally contribute to growth retardation and sexual underdevelopment.
Literature:
- Roohani N., Hurrell R., Kelishadi R., Schulin R.: Zinc and its importance for human health: An integrative review. J Res Med Sci. 2013 Feb;18(2):144-57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/
- Micheletti A., Rossi R., Rufini S.: Zinc status in athletes: relation to diet and exercise. SportsMed. 2001;31(8):577-82. https://www.ncbi.nlm.nih.gov/pubmed/11475319
- Chu A., Varma T., Petocz P., Samman S.: Quantifiable effects of regular exercise on zinc status in a healthy population-A systematic review. PLoS One. 2017 Sep 20;12(9):e0184827. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5607172/
- Chu A., Petocz P., Samman S.: Plasma/Serum Zinc Status During Aerobic Exercise Recovery: A Systematic Review and Meta-Analysis. SportsMed. 2017 Jan;47(1):127-134. https://www.ncbi.nlm.nih.gov/pubmed/27260681
- Chu A., Holdaway C., Varma T., Petocz P., Samman S.: Lower Serum Zinc Concentration Despite Higher Dietary Zinc Intake in Athletes: A Systematic Review and Meta-analysis. SportsMed. 2018 Feb;48(2):327-336. https://www.ncbi.nlm.nih.gov/pubmed/29164533
- Scientific Opinion on Dietary Reference Values for Zinc. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). EFSA Journal 2014; 12 (10): 3844. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2014.3844
- Nutrition standards for the Polish population, edited by Mirosław Jarosz. Institute of Food and Nutrition, 2017. https://ncez.pl/aktualnosci/znowelizowany-normy-zywienia-2017
Mateusz Durbas
Clinical and sports dietitian, author of numerous articles on nutrition and supplementation.
Official website : www.mateuszdurbas.pl
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ADEK Vita 60 caps
Zinc 25mg 
