Zinc Supplement Benefits and Dosage
Zinc supplementation can help ensure that your energy levels are topped up.
Functions of zinc in the body
An essential nutrient that the body can’t produce or store - Creation of DNA - Immunity - Growth and development
The Nutrient Reference Value (NRV) is 10mg per day. In every dose of the Heights Smart Supplement there is 5mg (equal to a whole lobster or 2 oz of pumpkin seeds). We don't include a 100% NRV in Heights as it is easy to get zinc from your food naturally. As a trace mineral, you don't want to get too much either (it is all about finding the right balance).
Studies have shown that symptoms of depression and low mood can be improved by zinc supplementation for some people, and it has seen positive results when trialled alongside antidepressants to improve efficacy.
Zinc and brain function
Zinc is known to be helpful for spatial memory - e.g. your recollection of the environment around you. It also helps with normal brain function, and a deficiency in zinc may result in issues with attention span, activity, neuropsychological behaviour and motor development.
Zinc has the following benefits
Vital for making new cells and enzymes
Important for metabolising macronutrients (carbs, fat and protein)
Wound healing and collagen formation and maintenance
Lots of things in our diet make it harder to absorb zinc, so taking it in supplement form can ensure your levels are topped up.
Clever stuff: Lack of zinc during pregnancy
Some child mental health issues can be traced back to low levels of zinc during pregnancy, so getting enough zinc might be able to help prevent mental health disorders in kids.
Here’s a handful of relevant scientific studies on zinc.
DiGirolamo, A. M., & Ramirez-Zea, M. (2009). Role of zinc in maternal and child mental health. The American journal of clinical nutrition, 89(3), 940S-945S.
Ranjbar, E., Shams, J., Sabetkasaei, M., M-Shirazi, M., Rashidkhani, B., Mostafavi, A., ... & Nasrollahzadeh, J. (2014). Effects of zinc supplementation on efficacy of antidepressant therapy, inflammatory cytokines, and brain-derived neurotrophic factor in patients with major depression. Nutritional neuroscience, 17(2), 65-71.
Maylor, E. A., Simpson, E. E., Secker, D. L., Meunier, N., Andriollo-Sanchez, M., Polito, A., ... & Coudray, C. (2006). Effects of zinc supplementation on cognitive function in healthy middle-aged and older adults: the ZENITH study. British Journal of Nutrition, 96(4), 752-760.
Bhatnagar, S., & Taneja, S. (2001). Zinc and cognitive development. British journal of nutrition, 85(S2), S139-S145.
Siwek, M., Dudek, D., Paul, I. A., Sowa-Kućma, M., Zięba, A., Popik, P., ... & Nowak, G. (2009). Zinc supplementation augments efficacy of imipramine in treatment resistant patients: a double blind, placebo-controlled study. Journal of affective disorders, 118(1-3), 187-195.
Sawada, T., & Yokoi, K. (2010). Effect of zinc supplementation on mood states in young women: a pilot study. European journal of clinical nutrition, 64(3), 331-333.