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Zinc helps prevent Osteoporosis For many years there has been plenty of publicity about the importance of Calcium in preventing osteoporosis and, in recent years a growing awareness that other minerals such as Magnesium help with Calcium absorption in the bones. What’s not commonly discussed is that Zinc is also necessary to prevent osteoporosis, even though the majority of people are deficient in this important mineral.
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Whether rich or poor a significant proportion of the world’s population consume insufficient Zinc. Even in affluent societies such as Australia it has been estimated that 75% of us are Zinc deficient.
How does Zinc prevent osteoporosis? There are two steps your body takes to create bones and keeping them healthy. First, your body makes collagen which forms the foundations of the bone. Then Calcium along with other nutrients is used to create the hard component of the bone. If not enough collagen is formed, there the foundation for your bones won’t be sufficient to properly grow and maintain your bones osteoporosis can occur. Your bones are continually wearing down and growing, so the two steps that create bones continue in maintaining healthy bones. So, while it’s still very important to continue making sure you get enough calcium and Magnesium to form the hard component of bones, it’s also very important to make sure you’re getting enough zinc to maintain the collagen component of bones.
How do I know if I am zinc deficient? A classic symptom of Zinc deficiency is a loss of taste and smell which can be very quickly and easily tested by your healthcare practitioner or pharmacist using a Zinc based taste test.
What are the causes of zinc deficiency? A Zinc deficiency can be caused by any of the following: · Poor eating habits · Strenuous physical exercise that causes loss of Zinc through sweating · Stress depletes Zinc levels · Inflammatory disorders - e.g. allergies, chronic infections · If you are pregnant · Illness · Smoking, alcohol and drugs
There are also nutrients in our diets or taken as supplements that can decrease Zinc absorption including Iron, Copper and high levels of Folate. A high cereal or supplemental fibre diet is also suspected for compromising Zinc status.
How can I make sure I get enough zinc? Foods high in Zinc include: · Oysters (a very good source) 6 oysters contain 100% daily zinc requirements · Beef · Pork · Yoghurt · Baked beans · Nuts, including cashews and almonds
The Australian / NZ recommended dietary intake for Zinc is as following: · Infants - 0 to 6 months 2mg · Infants - 7 to 12 months 2.5mg · Children - 1 to 3 years 3mg · Children - 4 to 8 years 4mg · Girls / Boys - 9 to 13 years 6mg · Girls - 14 to 18 years 7mg · Boys - 14 to 18 years 13mg · Women - 19+ years 14mg · Pregnant Women - 11mg · Lactating Women - 12mg · Men - 19+ years 14mg
Supplements: If you’re simply unable to get enough Zinc in your diet or have been under a lot of stress or been ill, supplements are a good choice. Not only can Zinc supplements help prevent osteoporosis, but they can also help boost your immune system too. New Leaf Online offers a range of Zinc products.
Caution: While it is difficult for many people to get enough Zinc in their diet, it is important that supplements are taken as directed as very high levels (e.g.150 to 450mg per day) can cause problems with copper absorption, iron function and your immune system.
References · “Zinc, calcium and osteoporosis”, Jon Fitzherbert, FRCS, consulting surgeon, Wingello, NSW - The Journal of Complementary Medicine, Nov/Dec 2007, Volume 6 / No. 6 / Page 6. · “Zinc - Requirements & Deficiency” - Brendan Penwarden ND, MBA · “Zinc” - Hyperhealth Pro 2006 (v6.0)
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