Zinc

After magnesium, zinc is my second favourite mineral. No other mineral can enhance the immune system as effectively as zinc.
It helps reduce inflammation, and therefore plays a major role in autoimmune conditions, such as inflammatory bowel disease, rheumatoid arthritis or alopecia areata, especially where zinc deficiency is also observed.

In relation to acne, studies show inconsistent results but overall, better absorbed forms of zinc, such as zinc picolinate or zinc citrate seem to be beneficial.
If, like me, you are concerned about your eyes, or suffering with uveitis, cataracts or age related eye conditions such as macular degeneration, then zinc rich foods or supplements may be useful.

Let’s not forget other age related conditions, such as osteo arthritis or osteoporosis. A deficiency in zinc seems to accelerate joint degeneration. Dietary intakes of zinc increase bone mass directly and indirectly via enhancing vitamin D activity.
Zinc is also helpful in combating recurrent infections, diarrhoea, depression and male infertility.

Like magnesium, zinc deficiency has far-reaching health implications but unlike magnesium, it is difficult to obtain significant amounts of zinc from food, especially in cases of gastrointestinal problems, infections or with steroid medications. Also as we age our needs of zinc increase.

Dietary sources of zinc include seeds like pumpkin and squash seeds, beef, oats and legumes.
Maximum supplemental amounts are about 40 mg daily, however long term not above 20mg. Be aware that excess long term zinc supplementation causes copper deficiency.

Cytoplan has whole foods zinc supplements from cruciferous vegetables.
Solgar has combined magnesium and zinc supplements, should you need both minerals. This may be very beneficial as the two minerals enhance each other’s absorption.
I like Cytoplan Lysine Complex as it contains Lysine, Mg and zinc.