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Zinc is an essential micronutrient that is involved in an array of biological processes, including cell differentiation and transport, DNA synthesis, and homeostasis. This mineral also plays a key role as an antioxidant, minimizing or inhibiting the negative effects of free radicals in the body. (source)
Low levels of zinc may occur as a result of insufficient intake through diet or poor absorption into the blood. Zinc status in the body may also be impacted by the consumption of copper, as copper has a higher affinity for the protein complex that facilitates zinc absorption, potentially leading to decreased levels of zinc in the blood. (source)
Prioritize zinc-rich foods: Consumption of zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Avoid alcohol: Alcohol intake is associated with decreased serum zinc concentrations. (source) Chronic alcohol consumption can damage liver function, which plays a crucial role in zinc metabolism. Additionally, alcohol can cause increased excretion of zinc through urine due to lack of absorption in the intestines. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source, source) Iron absorption has been shown to hinder zinc absorption. By helping to control iron levels, quercetin helps promote zinc levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.
Elevated serum zinc levels may occur as a result of excessive intake through diet or supplementation. Zinc homeostasis is managed primarily through absorption and excretion, and the small intestine, pancreas, and liver play key roles in these processes. The body's ability to absorb and store the nutrient is limited in cases of overconsumption, and high levels may also impact copper absorption. (source)
Prioritize foods high in phytate: Foods containing phytate decrease zinc absorption. (source) Phylate binds to zinc molecules, effectively lowering their absorption from the intestines. (source) Recommendation: Eat at least one serving of phytate-rich foods daily.
One serving examples: Almonds (1 oz), Walnuts (1 oz), Wheat Bran (½ oz)
Aerobic training: Chronic aerobic exercise has been shown to decrease resting zinc levels. (source) Exercise can increase zinc excretion from the body via an increased sweat rate and increased urination. (source) Additionally, these shifts may occur due to the post-exercise inflammatory response following muscle damage and the subsequent recovery pathways. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Avoid zinc: Zinc intake has been shown to raise serum zinc concentrations. (source) Recommendation: Monitor excess zinc intake and supplement concentrations.
