July 9, 2025 • 25 mins
Most people don’t think about zinc until they get a cold and grab a lozenge. But what if I told you that zinc plays a foundational role in almost every system in your body—and that symptoms like fatigue, hair loss, acne, hormonal issues, frequent infections, and even brain fog could all point to suboptimal zinc status?
Welcome to Episode 41 of Mindful Objective, where we explore zinc from an integrative health perspective—and why this underappreciated mineral might be the missing piece in your healing journey.
In this episode, we break down how zinc works in your body, the real signs of deficiency (even with “normal” labs), the different forms and dosages to look for, and how to safely build zinc into your wellness routine—without triggering imbalances like copper deficiency or gut irritation.
📝 Disclaimer: This podcast is for informational purposes only and does not diagnose, treat, or cure any disease. Always consult a healthcare professional before making dietary changes. By listening to this podcast, you acknowledge that you understand and agree to this disclaimer.
📍If today’s conversation helped reframe your symptoms or sparked a question of your own, share the episode with someone who could benefit. For more insights, resources, and ways to connect, follow along on social media @mindfulobjective.
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Healing doesn’t happen all at once, but each question, each step, and each small win adds up. This episode is a reminder that the answers you’re seeking often begin by asking the right questions.
Stay Well!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Mindful Objective of the podcast that brings clarity
to chronic health concerns and delivers integrative tools
designed to support real, lasting change one episode at a
time. I'm your host, doctor Daniel
Sproule, integrative health practitioner and professor.
And today we're diving into a mineral that doesn't always make
headlines but should be in your top five.
That is zinc. Zinc is involved in over 300
(00:21):
critical functions in the body. If you're dealing with
persistent fatigue, breakouts, immune crashes, or hormone
shifts, this episode might be the missing piece.
As always, this shows for educational purposes only.
We did not diagnose, treat, or cure any illness or disease.
Let's go ahead and get into it. So what is zinc and why does it
matter? Zinc is one of the most
(00:41):
unappreciated yet essential minerals in the human body.
It's called a trace mineral because we need it in small
amounts. But don't let that label fool
you. Zinc is involved in over 300
enzymatic reactions, indicating that it plays a vital role in
nearly every biological function, from immune disease to
hormone production to also tissue repair.
So let's start with the basic Zinc is a micronutrient that our
(01:04):
body cannot produce or store in large amounts.
That means you must get it regularly from food or
supplementation. If your intake is inadequate,
even just a few weeks, your cellular function can start to
decline. This includes your immunity,
digestion, wound healing, fertility, and also your mental
clarity. And that's just the beginning.
From an integrative health perspective, we just don't look
(01:25):
at zinc as a cold remedy or something to take during flu
season. We see it as a foundational
mineral for maintaining health, restoring balance, and
addressing underlying dysfunction across multiple
symptoms. Here's a look at some of zinc's
most important psychological roles #1 would be immune
support. Zinc enhances both immediate and
adaptive, which is long term immune response.
(01:46):
It helps your body identify and destroy viruses and bacteria
efficiently. Wound healing.
Zinc is critical for skin integrity and tissue repair.
If you have slow healing of cutsor acne that won't resolve, zinc
deficiency may be part of that. Bigger picture.
Hormone function. Zinc plays a major role in
testosterone production, ovarianfunction, thyroid hormone
(02:07):
conversion, and even adrenal balance.
And think about digestive health.
It's needed for your stomach acid production and gut barrier
integrity, reducing likelihood of leaky gut.
Then for your brain, zinc supports neurotransmitter
productions and mood regulation.Low zinc levels have been
associated with depression, anxiety and cognitive decline.
(02:27):
And what about reproductive health?
This is needed for both men and women.
Zinc is a critical for fertility, egg and sperm health,
and even your libido. And finally, DNA synthesis and
cell division. Every time your body makes a new
cell, zinc is involved. This is especially important for
growth, recovery and detoxification.
Yet, despite its importance, zinc deficiency is very common.
(02:50):
In fact, the World Health Organization estimates that over
2 billion people globally are atrisk of inadequate zinc intake,
even industrialized nations likethe US.
Functional deficiency is a widespread due to dietary
habits, poor soil quality, gutting, and even medications.
Who's at risk? People on plant based diets,
(03:11):
those with chronic digestive conditions like IBS, celiac
disease or IBD. Anyone taking antacids,
diuretics or proton pump inhibitors.
PP is pregnant and breastfeedingwomen.
Individuals under chronic stresswhich depletes zinc stores more
rapidly. And that is just about
everybody. Athletes and those who sweat
heavily. Zinc is lost through
(03:32):
perspiration. What do you use a sauna a lot?
Do you run a lot? Do you exercise a lot?
And you probably learn zinc alcohol users since alcohol
interferes with zinc absorption and it also increases excretion.
What are the common symptoms of zinc deficiency?
They may be subtle at first, butmay become more obvious over
time. Frequent infections and slow
(03:53):
recovery from illness. Hair thinning or hair loss.
Skin issues like acne, eczema, or dermatitis.
White spots on fingernails. Brain fog or poor memory.
Low libido. Hormone imbalances, poor wound
healing and easy bruising. Loss of taste or smell.
The integrative approach looks at these subtle signs early.
(04:15):
We want to do this before they become more serious.
We also emphasize on the zinc tocopper ratio as imbalances
between the two can affect various aspects.
This will include energy production, iron metabolism and
your mitochondrial function. To identify deficiencies or
imbalances, we may use serum zinc, RBC zinc, hair, tissue
mineral analysis, which is HTMA,or pair it with functional lab
(04:37):
panels that show oxidative stress, gut permeability, or
hormone imbalances. These markers help us connect
the dots and build more personalized support strategy.
What's encouraging is that zinc is one of the easiest nutrients
to replenish when done right. But the form, dose and timing
matter. And before jumping into
protocols, it's important to understand how zinc influence
(04:57):
stretches across the areas, especially immunity.
Zinc and immunity do go hand in hand.
This mineral is true cornerstoneof the immune response.
If your immune system is sluggish, hyperactive, or
constantly battling infections, this is one of the first
nutrients we evaluate and integrative health.
Let's break it down more. Your immune system has two
branches, the innate immune system, which acts fast and
(05:19):
provides immediate protection, and the adaptive immune system,
which learns and remembers how to defend against specific
threats. Zinc supports both.
It helps generate T cells, especially CD4 and CD8
lipocytes, which identify and destroy infected and cancerous
cells. It plays a role in B cell
function, which is how your bodycreates antibodies to recognize
(05:40):
future infections. It regulates macrophage activity
as part of the innate system that eats up pathogens and
damage cells. It modulates cytokine
production. These are singling molecules
that tell your immune cells whatto do and when.
Too few, your defense is weak. Too many and you're damaging
your own tissue. It supports integrity in the
(06:00):
gut, lungs and sinuses, the physical front where pathogens
try to enter the body. That is why zinc is so
effective, both in preventing infection and regulating
inflammation. It doesn't just help you with
mount immune response, it helps ensure the response is
appropriate, avoiding collateraldamage that can constantly occur
of overactive immune States and autoimmunity and cytokine
(06:21):
storms. Let's talk about the research.
Several studies have shown that zinc lozenges taken on the onset
of a cold can reduce the duration by 30 to 40%.
That's huge, especially when thetotal daily zinc and takes
around 75 to 100 milligrams for a few days.
These benefits are primarily seen in zinc acetate and zinc
gluconate lozenges, forms that dissolve in the throat help
(06:44):
neutralizing viruses before theyspread further.
In older adults, zinc supplementation has been shown
to reduce the incidence of pneumonia or even other
infections, likely due to the supportive of the adaptive
immunity. For individuals with autoimmune
conditions, zinc helps regulate those T cell functions and also
helps balance inflammatory responses. 1 of zinc's lesser
(07:05):
known roles is antiviral activity.
It interviews with replication of many viruses, including the
rhinovirus, herpes simplex, and certain coronavirus.
Zinc and block viral enzymes andstabilize cell membranes to make
viral entry even more difficult.But here's a catch, Zinc must be
inside the cell to do it effectively.
This synergy is why you often need zinc paired with quercetin
(07:29):
or immune formulas. Now let's look at the long term
immune resistance. Zinc plays a vital role in
helping your immune system remember past infections and
also helps your body adapt. This is why it individuals with
chronically low zinc are more likely to experience reoccurring
infections or struggle with lingering symptoms after virus
like Epstein Barr virus or COVID.
(07:50):
In subclinical practice, we often use zinc as immune
protocol alongside vitamin C, vitamin D3K2, NAC, probiotics,
adaptogens such as Ashwagandha. This is used to reduce stress
driven immune suppression. But dosage and duration depends
on your goal. For cute immune support, we may
(08:12):
use 50 to 100 milligrams daily for five to seven days.
Also pair with 1 to 2 milligramsof copper front going support
and daily dose of 15 to 30 milligrams is typically
sufficient. What happens if you take too
much? Chronic high doses of zinc can
suppress immunity, reduce HDL cholesterol and also interfere
with your copper metabolism. That's why we often check the
(08:35):
zinc to copper ratio and blood work and through hair tissue
mineral analysis. Again, zinc is a powerful immune
modulator. It enhances frontline defenses,
it balances your inflammation, and it also supports recovery.
But like most things in integrative health, context and
personalization matters. How much do you need, how long
should you take it? And whether your body's even
(08:57):
absorbing it will all depend on your unique biochemistry.
Now let's talk about zinc's rolein hormone skin and your mental
health. So again, zinc is not just a
player in immunity. It's a silent powerhouse in the
world of hormone balance, skin health, and your mental
Wellness. From mood to libido to period
symptoms to fertility, zinc quietly supports inner workings
(09:19):
of your body in profound ways. And yet it's really discussing
context in these systems. Let's start with hormones.
Zinc is critical for the production, regulation, and
balance of several key hormones #1 would be testosterone.
Zinc is essential for testicularfunction and testosterone
synthesis in men. Low zinc is directly linked to
(09:40):
low testosterone levels, decrease sperm count and
impaired libido. Even mild deficiency can reduce
serum testosterone, estrogen andprogesterone in women.
Zinc is vital for ovarian function, hormone signaling.
It supports ovulation, regulatesa menstrual cycle, and can help
reduce symptoms of PMS. This includes cramping, mood
(10:00):
swings and breast tenderness, and then thyroid hormones.
Zinc helps convert T4, which is inactive, into T3, which is the
active version. This is essential for
metabolism, energy, and mood. Many people with subclinical
hypothyroidism benefit from zincsupport, especially when free T3
is low or conversion is poor. Insulin.
(10:22):
That's another good one. Zinc plays a role in insulin
storage, secretion, and sensitivity.
It can improve glucose uptake, reduce inflammation, and support
insulin receptor function, making it helpful in insulin
resistance and metabolic syndrome.
For men pursuing testosterone replacement therapy.
TRT or working on natural hormone optimization, Zinc is
often one of the first nutrientswe assess.
(10:44):
It helps protect against aromatation, which is a
conversion of testosterone into estrogen and supports your
prostate health. In women, zinc becomes
especially important during puberty, pregnancy, postpartum,
and perimenopause, all times of heightened hormone demand and
stress. Functional practitioners
frequently use zinc to support women with PCOS, heavy periods
(11:06):
and estrogen dominance, especially when paired with
other nutrients like magnesium and vitamin B6.
Now let's talk about your skin. Zinc is widely known in
dermatology for its impact on acne, wound healing, eczema,
psoriasis works in multiple ways, Regulates oil production
which helps prevent clogged pores and breakouts.
(11:28):
It also acts as an anti-inflammatory, calming
redness and irritation. It also helps with repair.
It's essential for wound healingand maintaining skin barrier
function. It also has antibacterial
properties, helping to prevent secondary infections and damage
or inflamed skin. It also will reduce oxidative
stress and supports Kalogen formation.
These are both key for anti aging and healing.
(11:51):
There's topical zinc, such as zinc oxide, and this is commonly
used in sunscreens, diaper rash creams and acne treatments.
But internal zinc status also directly influences how your
skin behaves. Many individuals with cystic
acne, a slow wound healing or rosacea have low serum or
intracellular zinc and respond quickly, usually to these
(12:13):
supplementations. Now let's shift on something
that is overlooked, zinc's effect on mood and your brain
health. Zinc support several
neurotransmitters, including serotonin.
This is our feel good transmitter that regulates mood,
sleep, and appetite. GABA.
This is the calming neurotransmitter that reduces
anxiety and nervous tension. Dopamine.
(12:34):
This is associated with motivation, focus, and reward.
Deficiency in zinc is usually linked to depression or low
mood, anxiety and irritability, ADHD and behavioral issues,
brain fog and cognitive decline.In fact, some clinical trials
show that. In fact, some clinical trials
show zinc supplementations improves the efficacy of
(12:55):
antidepressants, especially those with the low baseline
zinc. And from an integrative
standpoint, we also consider zinc in clients with mood
disorders, especially if they have poor digestion, chronic
inflammation or hormone imbalances.
There's also the gut, brain, skin connection at play here.
Zinc supports gut lining integrity, which effects
nutrient absorption and inflammation.
(13:17):
That inflammation can influence brain chemistry, causing mood
shifts and show up on your skin and breakouts or rashes.
This is why zinc is often part of a comprehensive protocol for
conditions like PCOS, thyroid dysfunction, adrenal fatigue,
insulin resistance, acne or eczema, postpartum mood swings,
PMS or PMDD, low libido and fertility.
(13:40):
In all the cases we test and assess, we don't just supplement
blindly. If we see low zinc on our lab
work or clear functional symptoms, Targeted zinc therapy
can be a game changer. Now let's talk about how to get
zinc from food, what forms are best in supplements, and how to
avoid common mistakes that reduce absorption and cause side
effects. Like most nutrients, zinc is
(14:03):
absorbed when it comes from Whole Foods.
But for many people, especially with those with gut issues, high
stress, increased needs, supplementation is necessary to
fill that gap. Supplementation.
That's what it's named for. To supplement and fill that gap,
let's start with food. Zinc is found in a variety of
foods, but animal based sources tend to be the most concentrated
(14:24):
and bioavailable, meaning your body can absorb and use them
efficiently. Some of the highest natural
sources include oysters. Hands down, this is probably the
richest source of zinc. A single oyster can provide over
500% of your daily needs. But I'm not an oyster eater.
Beef and lamb, especially cuts like Chuck roast or ground beef.
Chicken thighs. Dark meat have more zinc than
(14:46):
breast meat. Turkey, this is also another
great source, especially ground or dark meat.
Egg yolks. This provides the most amount of
zinc. Along with that, soluble
cofactors. Crab and lobster.
These are also excellent seafoodoptions if oysters aren't your
thing and the seafood's not my thing either.
And then for the following plantbased diets, here are some plant
(15:07):
based sources that will help you.
Pumpkin seeds, chickpeas and lentils, cashews and almonds.
These are rich in minerals and should be eaten in moderation.
Whole grains, oats, quinoa, brown rice.
These are decent sources but less bioavailable.
Tofu. Fermented soy products can
improve zinc absorption. Here's the catch of plant based
(15:30):
sources. Phytates Also called phytic
acid. This is found in grains,
legumes, nuts and seeds. Bind to zinc inhibit its
absorption. This means that even if zinc
content looks good on paper, much of it's not a bio.
That's why people are vegan or vegetarian.
Diets are often high risk of zinc deficiency even when eating
(15:50):
healthy. Soaking, sprouting, fermenting,
or cooking these foods can reduce phytate levels and at
that point can improve zinc absorption.
But for many people, it's still not enough to reach optimal
levels without supplementation. Now on to supplementation.
When and how. There are many different forms
of zinc supplements out there and not all are created equal.
(16:11):
Here's a breakdown on the most common forms.
Zinc Bicolinate This is the one we usually recommend.
Highly absorbable and well tolerated and again often
recommended for general use. Zinc Bisoglycinate.
This is chelated form bound to glycine.
It's very gentle on the stomach and easy to absorb.
Zinc Gluconate. Commonly used in lozenges.
(16:31):
Works well for acute immune support.
Zinc Acetate. This is another lozenge form.
This is often found in more effective and shortening cold
durations. Zinc carnoside, specialized form
used to repair gut lining and stomach ulcers.
Zinc citrate and generally well absorbed, sometimes including
multivitamins. You want to avoid zinc oxide,
(16:52):
which is poorly absorbed and more often found in topical
creams like sunscreens and diaper rash ointments.
But how much zinc do you really need?
Daily? Minimum 8 milligram for women
and 11 milligram for men. Optimal intake which what we
look for is 15 to 30 milligram for most people with increased
needs and that's majority of people 15 to 30 milligram.
(17:14):
Short term immune support or areyou sick, do you have a
infection? You may want to go for 50 to 100
milligrams a day for five to seven days Max and you want to
take that with copper, usually 1to 2 milligrams of copper.
If you're taking over 30 milligrams a day, you must
consider copper supplementation as well.
Again, that's usually 1 to 2 milligrams per 30 to 50
(17:34):
milligrams of zinc. You want to do this to avoid
developing secondary copper deficiency.
Copper is needed for red blood cell formation, connective
tissue health, and immune function.
We don't want to throw off that balance.
Best practices take with food. Zinc on an empty stomach can
cause nausea. I have never had an issue and
one of the things that I do recommend a lot of times to
(17:57):
people is to take zinc at night before bed.
I never had an issue with it andhelps me sleep better.
Same with D3K2. So for those that have issues
sleeping, D3K2 and zinc at bedtime can be beneficial.
You want to avoid taking sync with iron or calcium supplements
at the same time as they competefor absorption.
(18:17):
Split the dose if taken over 30 milligrams.
This will improve absorption andreduce the side effects.
Everything you could do is pair zinc with B6 and magnesium to
support hormone balance, skin health and your mood.
Zinc is also commonly included in high quality multivitamins,
immune blends, and male and female hormone support formulas.
It's important to tally up the total daily intake from all
(18:40):
sources. Are you already getting enough
zinc from your multivitamin? If so, you may not need to
supplement, but for the most part, most people are not
getting enough. If you experience symptoms like
metallic taste, nausea, or digestive upset, you may be
taken too high of a dose or you may need to switch to a gentler
form like zinc, the cholinate. Now let's talk about one of the
(19:01):
things we do here, functional lab testing protocols and
customization. One of the most important
principles in integrative healthis this don't guess test.
When it comes to zinc, the need for personalization protocols
becomes even more critical. While the mineral is essential,
more is not always better. Over supplementation can create
just as many problems as a deficiency, especially when it
(19:23):
affects your copper levels, yourdigestive health, or your
mineral balance. How do we determine if someone
needs zinc and how much do they need and whether they're
absorbing it? Let's start with the testing.
Testing zinc levels. There's several ways to do this.
Each method has its pros and cons.
They're often used together withclinical symptom review.
Serum zinc. This is the most commonly run
(19:44):
lab, but it has its limitations.Serum zinc can fluctuate based
on stress, infections, time of day, and even recent meals.
It's a snapshot but not a long term picture.
RBC zinc, Red blood cell zinc. This test looks at intracellular
level of your zinc and your red blood cells.
It's considered more stable and reliable marker for long term
(20:05):
status. Then we have the HTMA to hear
tissue mineral analysis test. This test can reveal both zinc
and copper levels over a longer time window, showing your
mineral ratios and potential imbalances.
Then our most popular is organicacid test.
While it doesn't measure zinc directly, this functional test
evaluates metabolic markers thatmay suggest oxidative stress or
(20:27):
imbalances and detoxification, neurotransmitter functions and
your gut health, all which can point to an increase need for
zinc. Beyond these, we also consider
subclinical signs of low zinc, poor wound healing, white spots
on your nails, frequent infections, low libido, acne,
mood swings, thinning hair, lossof hair, or diminished sense of
(20:49):
taste or smell. Here's where many practitioners
miss the mark is that zinc and copper balance.
Zinc and copper work in opposition and supplementing 1
without the other can't tip the scales in the wrong direction.
But it depends on your individual needs and your
individual body. Some people do great on zinc
without copper test and let's reassess.
(21:13):
Here's what to remember. High doses of zinc, so above 30
to 40 milligrams daily long termcan lower copper, leading to
anemia, immune dysfunction and even neurological symptoms.
Maybe you only need copper. On the flip side, excess copper
from unfiltered water, IUD's or copper cookware.
This can suppress your zinc absorption, leading to estrogen
(21:35):
dominance, mood instability and even thyroid problems.
A balance ratio is often more important than absolute numbers.
We typically aim for zinc to copper ratio between 8:00 to
1:00 to 12:00 to 1:00. In serum or hair testing.
It depends again on those individual factors.
And at Mindful Objective, we never rely on generic supplement
(21:55):
regimens. Instead, we look at each
client's history, symptoms, diet, medications, and lab
results. Here's example how protocols
might differ. Scenario 135 year old male on
testosterone replacement therapy.
The goal is to optimize testosterone and protect against
aromatization, right that conversion to estrogen.
The protocols 30 to 50 milligramof zinc, the cholinate, 1-2
(22:19):
milligrams of copper and selenium and magnesium for
hormonal support. And then scenario 2, a 28 year
old female with PCOS and acne. Their goal there is to regulate
hormones, reduce the bone production, support ovulation.
The protocol here will be 25 milligrams of zinc bicycinate.
Scenario 3 would be a 62 year old with frequent infections and
(22:40):
fatigue. The goal is to strengthen that
immune defense. Protocol for that would be 15 to
30 milligrams of zinc, quercetin, vitamin D3K2, NAC,
probiotics, and we'd want to monitor copper to maintain
balance. And the final scenario, scenario
4 would be a vegan athlete with hair loss and brain fog.
(23:00):
The goal is to replete zinc and improve cognitive clarity.
Here we'd use 40 milligrams of zinc picolinate, 2 milligrams of
copper. Digestive enzymes with meals and
iron and B12 support additional considerations.
Stress and alcohol increase zincexcretion.
Antacids and PPI's lower stomachacid.
This will cause absorption issues.
(23:22):
Sweating and exercise lead to higher zinc losses.
Pregnancy increases zinc requirements.
Gut health matters. Without proper digestion, zinc
absorption drops no matter how much you take.
In many cases, zinc is included in our foundational Wellness
pack, especially for those working on immunity, hormone
balancing, gut repair or mood regulation.
(23:43):
We always tailor these doses, forms and duration based on
biofeedback and lab testing. So to wrap up this episode, zinc
isn't a trendy supplement. It's a foundational nutrient.
And our foundational support we always go for is zinc D3K2B
complex Omega-3 multivitamin. Those are usually our
(24:06):
foundational supplements we always recommend.
But if you're dealing with reoccurring colds, mood swings,
skin breakouts or hormone imbalances, it might not just be
stress raging, it could be a zinc deficiency.
This essential mineral plays a bigger role in your health than
most people realize. And at My Objective, we offer
functional lab testing to evaluate zinc status, copper
(24:28):
balance and absorption issues, personalized protocols that
restore immune resilience, hormone harmony, and your mental
clarity. Foundational supplement kits
that include bioavailable zinc without all the guesswork to
your immune system. Skin, brain, and hormones all
depend on zinc working behind the scenes.
Let's make sure it's doing its job.
If you found this episode helpful, share with somebody
(24:49):
who's feeling off and doesn't know why, and visit
mindfulobjective.com to explore how we can help.
Reminder this podcast for education purposes only.
It's not medical advice, nor does it diagnose or treat any
condition. Always consult your licensed
healthcare provider before making any health decisions.
O Stay curious, stay grounded, and stay well.
Welcome to Mindful Objective of the podcast that brings clarity
to chronic health concerns and delivers integrative tools
designed to support real, lasting change one episode at a
time. I'm your host, doctor Daniel
Sproule, integrative health practitioner and professor.
And today we're diving into a mineral that doesn't always make
headlines but should be in your top five.
That is zinc. Zinc is involved in over 300
(00:21):
critical functions in the body. If you're dealing with
persistent fatigue, breakouts, immune crashes, or hormone
shifts, this episode might be the missing piece.
As always, this shows for educational purposes only.
We did not diagnose, treat, or cure any illness or disease.
Let's go ahead and get into it. So what is zinc and why does it
matter? Zinc is one of the most
(00:41):
unappreciated yet essential minerals in the human body.
It's called a trace mineral because we need it in small
amounts. But don't let that label fool
you. Zinc is involved in over 300
enzymatic reactions, indicating that it plays a vital role in
nearly every biological function, from immune disease to
hormone production to also tissue repair.
So let's start with the basic Zinc is a micronutrient that our
(01:04):
body cannot produce or store in large amounts.
That means you must get it regularly from food or
supplementation. If your intake is inadequate,
even just a few weeks, your cellular function can start to
decline. This includes your immunity,
digestion, wound healing, fertility, and also your mental
clarity. And that's just the beginning.
From an integrative health perspective, we just don't look
(01:25):
at zinc as a cold remedy or something to take during flu
season. We see it as a foundational
mineral for maintaining health, restoring balance, and
addressing underlying dysfunction across multiple
symptoms. Here's a look at some of zinc's
most important psychological roles #1 would be immune
support. Zinc enhances both immediate and
adaptive, which is long term immune response.
(01:46):
It helps your body identify and destroy viruses and bacteria
efficiently. Wound healing.
Zinc is critical for skin integrity and tissue repair.
If you have slow healing of cutsor acne that won't resolve, zinc
deficiency may be part of that. Bigger picture.
Hormone function. Zinc plays a major role in
testosterone production, ovarianfunction, thyroid hormone
(02:07):
conversion, and even adrenal balance.
And think about digestive health.
It's needed for your stomach acid production and gut barrier
integrity, reducing likelihood of leaky gut.
Then for your brain, zinc supports neurotransmitter
productions and mood regulation.Low zinc levels have been
associated with depression, anxiety and cognitive decline.
(02:27):
And what about reproductive health?
This is needed for both men and women.
Zinc is a critical for fertility, egg and sperm health,
and even your libido. And finally, DNA synthesis and
cell division. Every time your body makes a new
cell, zinc is involved. This is especially important for
growth, recovery and detoxification.
Yet, despite its importance, zinc deficiency is very common.
(02:50):
In fact, the World Health Organization estimates that over
2 billion people globally are atrisk of inadequate zinc intake,
even industrialized nations likethe US.
Functional deficiency is a widespread due to dietary
habits, poor soil quality, gutting, and even medications.
Who's at risk? People on plant based diets,
(03:11):
those with chronic digestive conditions like IBS, celiac
disease or IBD. Anyone taking antacids,
diuretics or proton pump inhibitors.
PP is pregnant and breastfeedingwomen.
Individuals under chronic stresswhich depletes zinc stores more
rapidly. And that is just about
everybody. Athletes and those who sweat
heavily. Zinc is lost through
(03:32):
perspiration. What do you use a sauna a lot?
Do you run a lot? Do you exercise a lot?
And you probably learn zinc alcohol users since alcohol
interferes with zinc absorption and it also increases excretion.
What are the common symptoms of zinc deficiency?
They may be subtle at first, butmay become more obvious over
time. Frequent infections and slow
(03:53):
recovery from illness. Hair thinning or hair loss.
Skin issues like acne, eczema, or dermatitis.
White spots on fingernails. Brain fog or poor memory.
Low libido. Hormone imbalances, poor wound
healing and easy bruising. Loss of taste or smell.
The integrative approach looks at these subtle signs early.
(04:15):
We want to do this before they become more serious.
We also emphasize on the zinc tocopper ratio as imbalances
between the two can affect various aspects.
This will include energy production, iron metabolism and
your mitochondrial function. To identify deficiencies or
imbalances, we may use serum zinc, RBC zinc, hair, tissue
mineral analysis, which is HTMA,or pair it with functional lab
(04:37):
panels that show oxidative stress, gut permeability, or
hormone imbalances. These markers help us connect
the dots and build more personalized support strategy.
What's encouraging is that zinc is one of the easiest nutrients
to replenish when done right. But the form, dose and timing
matter. And before jumping into
protocols, it's important to understand how zinc influence
(04:57):
stretches across the areas, especially immunity.
Zinc and immunity do go hand in hand.
This mineral is true cornerstoneof the immune response.
If your immune system is sluggish, hyperactive, or
constantly battling infections, this is one of the first
nutrients we evaluate and integrative health.
Let's break it down more. Your immune system has two
branches, the innate immune system, which acts fast and
(05:19):
provides immediate protection, and the adaptive immune system,
which learns and remembers how to defend against specific
threats. Zinc supports both.
It helps generate T cells, especially CD4 and CD8
lipocytes, which identify and destroy infected and cancerous
cells. It plays a role in B cell
function, which is how your bodycreates antibodies to recognize
(05:40):
future infections. It regulates macrophage activity
as part of the innate system that eats up pathogens and
damage cells. It modulates cytokine
production. These are singling molecules
that tell your immune cells whatto do and when.
Too few, your defense is weak. Too many and you're damaging
your own tissue. It supports integrity in the
(06:00):
gut, lungs and sinuses, the physical front where pathogens
try to enter the body. That is why zinc is so
effective, both in preventing infection and regulating
inflammation. It doesn't just help you with
mount immune response, it helps ensure the response is
appropriate, avoiding collateraldamage that can constantly occur
of overactive immune States and autoimmunity and cytokine
(06:21):
storms. Let's talk about the research.
Several studies have shown that zinc lozenges taken on the onset
of a cold can reduce the duration by 30 to 40%.
That's huge, especially when thetotal daily zinc and takes
around 75 to 100 milligrams for a few days.
These benefits are primarily seen in zinc acetate and zinc
gluconate lozenges, forms that dissolve in the throat help
(06:44):
neutralizing viruses before theyspread further.
In older adults, zinc supplementation has been shown
to reduce the incidence of pneumonia or even other
infections, likely due to the supportive of the adaptive
immunity. For individuals with autoimmune
conditions, zinc helps regulate those T cell functions and also
helps balance inflammatory responses. 1 of zinc's lesser
(07:05):
known roles is antiviral activity.
It interviews with replication of many viruses, including the
rhinovirus, herpes simplex, and certain coronavirus.
Zinc and block viral enzymes andstabilize cell membranes to make
viral entry even more difficult.But here's a catch, Zinc must be
inside the cell to do it effectively.
This synergy is why you often need zinc paired with quercetin
(07:29):
or immune formulas. Now let's look at the long term
immune resistance. Zinc plays a vital role in
helping your immune system remember past infections and
also helps your body adapt. This is why it individuals with
chronically low zinc are more likely to experience reoccurring
infections or struggle with lingering symptoms after virus
like Epstein Barr virus or COVID.
(07:50):
In subclinical practice, we often use zinc as immune
protocol alongside vitamin C, vitamin D3K2, NAC, probiotics,
adaptogens such as Ashwagandha. This is used to reduce stress
driven immune suppression. But dosage and duration depends
on your goal. For cute immune support, we may
(08:12):
use 50 to 100 milligrams daily for five to seven days.
Also pair with 1 to 2 milligramsof copper front going support
and daily dose of 15 to 30 milligrams is typically
sufficient. What happens if you take too
much? Chronic high doses of zinc can
suppress immunity, reduce HDL cholesterol and also interfere
with your copper metabolism. That's why we often check the
(08:35):
zinc to copper ratio and blood work and through hair tissue
mineral analysis. Again, zinc is a powerful immune
modulator. It enhances frontline defenses,
it balances your inflammation, and it also supports recovery.
But like most things in integrative health, context and
personalization matters. How much do you need, how long
should you take it? And whether your body's even
(08:57):
absorbing it will all depend on your unique biochemistry.
Now let's talk about zinc's rolein hormone skin and your mental
health. So again, zinc is not just a
player in immunity. It's a silent powerhouse in the
world of hormone balance, skin health, and your mental
Wellness. From mood to libido to period
symptoms to fertility, zinc quietly supports inner workings
(09:19):
of your body in profound ways. And yet it's really discussing
context in these systems. Let's start with hormones.
Zinc is critical for the production, regulation, and
balance of several key hormones #1 would be testosterone.
Zinc is essential for testicularfunction and testosterone
synthesis in men. Low zinc is directly linked to
(09:40):
low testosterone levels, decrease sperm count and
impaired libido. Even mild deficiency can reduce
serum testosterone, estrogen andprogesterone in women.
Zinc is vital for ovarian function, hormone signaling.
It supports ovulation, regulatesa menstrual cycle, and can help
reduce symptoms of PMS. This includes cramping, mood
(10:00):
swings and breast tenderness, and then thyroid hormones.
Zinc helps convert T4, which is inactive, into T3, which is the
active version. This is essential for
metabolism, energy, and mood. Many people with subclinical
hypothyroidism benefit from zincsupport, especially when free T3
is low or conversion is poor. Insulin.
(10:22):
That's another good one. Zinc plays a role in insulin
storage, secretion, and sensitivity.
It can improve glucose uptake, reduce inflammation, and support
insulin receptor function, making it helpful in insulin
resistance and metabolic syndrome.
For men pursuing testosterone replacement therapy.
TRT or working on natural hormone optimization, Zinc is
often one of the first nutrientswe assess.
(10:44):
It helps protect against aromatation, which is a
conversion of testosterone into estrogen and supports your
prostate health. In women, zinc becomes
especially important during puberty, pregnancy, postpartum,
and perimenopause, all times of heightened hormone demand and
stress. Functional practitioners
frequently use zinc to support women with PCOS, heavy periods
(11:06):
and estrogen dominance, especially when paired with
other nutrients like magnesium and vitamin B6.
Now let's talk about your skin. Zinc is widely known in
dermatology for its impact on acne, wound healing, eczema,
psoriasis works in multiple ways, Regulates oil production
which helps prevent clogged pores and breakouts.
(11:28):
It also acts as an anti-inflammatory, calming
redness and irritation. It also helps with repair.
It's essential for wound healingand maintaining skin barrier
function. It also has antibacterial
properties, helping to prevent secondary infections and damage
or inflamed skin. It also will reduce oxidative
stress and supports Kalogen formation.
These are both key for anti aging and healing.
(11:51):
There's topical zinc, such as zinc oxide, and this is commonly
used in sunscreens, diaper rash creams and acne treatments.
But internal zinc status also directly influences how your
skin behaves. Many individuals with cystic
acne, a slow wound healing or rosacea have low serum or
intracellular zinc and respond quickly, usually to these
(12:13):
supplementations. Now let's shift on something
that is overlooked, zinc's effect on mood and your brain
health. Zinc support several
neurotransmitters, including serotonin.
This is our feel good transmitter that regulates mood,
sleep, and appetite. GABA.
This is the calming neurotransmitter that reduces
anxiety and nervous tension. Dopamine.
(12:34):
This is associated with motivation, focus, and reward.
Deficiency in zinc is usually linked to depression or low
mood, anxiety and irritability, ADHD and behavioral issues,
brain fog and cognitive decline.In fact, some clinical trials
show that. In fact, some clinical trials
show zinc supplementations improves the efficacy of
(12:55):
antidepressants, especially those with the low baseline
zinc. And from an integrative
standpoint, we also consider zinc in clients with mood
disorders, especially if they have poor digestion, chronic
inflammation or hormone imbalances.
There's also the gut, brain, skin connection at play here.
Zinc supports gut lining integrity, which effects
nutrient absorption and inflammation.
(13:17):
That inflammation can influence brain chemistry, causing mood
shifts and show up on your skin and breakouts or rashes.
This is why zinc is often part of a comprehensive protocol for
conditions like PCOS, thyroid dysfunction, adrenal fatigue,
insulin resistance, acne or eczema, postpartum mood swings,
PMS or PMDD, low libido and fertility.
(13:40):
In all the cases we test and assess, we don't just supplement
blindly. If we see low zinc on our lab
work or clear functional symptoms, Targeted zinc therapy
can be a game changer. Now let's talk about how to get
zinc from food, what forms are best in supplements, and how to
avoid common mistakes that reduce absorption and cause side
effects. Like most nutrients, zinc is
(14:03):
absorbed when it comes from Whole Foods.
But for many people, especially with those with gut issues, high
stress, increased needs, supplementation is necessary to
fill that gap. Supplementation.
That's what it's named for. To supplement and fill that gap,
let's start with food. Zinc is found in a variety of
foods, but animal based sources tend to be the most concentrated
(14:24):
and bioavailable, meaning your body can absorb and use them
efficiently. Some of the highest natural
sources include oysters. Hands down, this is probably the
richest source of zinc. A single oyster can provide over
500% of your daily needs. But I'm not an oyster eater.
Beef and lamb, especially cuts like Chuck roast or ground beef.
Chicken thighs. Dark meat have more zinc than
(14:46):
breast meat. Turkey, this is also another
great source, especially ground or dark meat.
Egg yolks. This provides the most amount of
zinc. Along with that, soluble
cofactors. Crab and lobster.
These are also excellent seafoodoptions if oysters aren't your
thing and the seafood's not my thing either.
And then for the following plantbased diets, here are some plant
(15:07):
based sources that will help you.
Pumpkin seeds, chickpeas and lentils, cashews and almonds.
These are rich in minerals and should be eaten in moderation.
Whole grains, oats, quinoa, brown rice.
These are decent sources but less bioavailable.
Tofu. Fermented soy products can
improve zinc absorption. Here's the catch of plant based
(15:30):
sources. Phytates Also called phytic
acid. This is found in grains,
legumes, nuts and seeds. Bind to zinc inhibit its
absorption. This means that even if zinc
content looks good on paper, much of it's not a bio.
That's why people are vegan or vegetarian.
Diets are often high risk of zinc deficiency even when eating
(15:50):
healthy. Soaking, sprouting, fermenting,
or cooking these foods can reduce phytate levels and at
that point can improve zinc absorption.
But for many people, it's still not enough to reach optimal
levels without supplementation. Now on to supplementation.
When and how. There are many different forms
of zinc supplements out there and not all are created equal.
(16:11):
Here's a breakdown on the most common forms.
Zinc Bicolinate This is the one we usually recommend.
Highly absorbable and well tolerated and again often
recommended for general use. Zinc Bisoglycinate.
This is chelated form bound to glycine.
It's very gentle on the stomach and easy to absorb.
Zinc Gluconate. Commonly used in lozenges.
(16:31):
Works well for acute immune support.
Zinc Acetate. This is another lozenge form.
This is often found in more effective and shortening cold
durations. Zinc carnoside, specialized form
used to repair gut lining and stomach ulcers.
Zinc citrate and generally well absorbed, sometimes including
multivitamins. You want to avoid zinc oxide,
(16:52):
which is poorly absorbed and more often found in topical
creams like sunscreens and diaper rash ointments.
But how much zinc do you really need?
Daily? Minimum 8 milligram for women
and 11 milligram for men. Optimal intake which what we
look for is 15 to 30 milligram for most people with increased
needs and that's majority of people 15 to 30 milligram.
(17:14):
Short term immune support or areyou sick, do you have a
infection? You may want to go for 50 to 100
milligrams a day for five to seven days Max and you want to
take that with copper, usually 1to 2 milligrams of copper.
If you're taking over 30 milligrams a day, you must
consider copper supplementation as well.
Again, that's usually 1 to 2 milligrams per 30 to 50
(17:34):
milligrams of zinc. You want to do this to avoid
developing secondary copper deficiency.
Copper is needed for red blood cell formation, connective
tissue health, and immune function.
We don't want to throw off that balance.
Best practices take with food. Zinc on an empty stomach can
cause nausea. I have never had an issue and
one of the things that I do recommend a lot of times to
(17:57):
people is to take zinc at night before bed.
I never had an issue with it andhelps me sleep better.
Same with D3K2. So for those that have issues
sleeping, D3K2 and zinc at bedtime can be beneficial.
You want to avoid taking sync with iron or calcium supplements
at the same time as they competefor absorption.
(18:17):
Split the dose if taken over 30 milligrams.
This will improve absorption andreduce the side effects.
Everything you could do is pair zinc with B6 and magnesium to
support hormone balance, skin health and your mood.
Zinc is also commonly included in high quality multivitamins,
immune blends, and male and female hormone support formulas.
It's important to tally up the total daily intake from all
(18:40):
sources. Are you already getting enough
zinc from your multivitamin? If so, you may not need to
supplement, but for the most part, most people are not
getting enough. If you experience symptoms like
metallic taste, nausea, or digestive upset, you may be
taken too high of a dose or you may need to switch to a gentler
form like zinc, the cholinate. Now let's talk about one of the
(19:01):
things we do here, functional lab testing protocols and
customization. One of the most important
principles in integrative healthis this don't guess test.
When it comes to zinc, the need for personalization protocols
becomes even more critical. While the mineral is essential,
more is not always better. Over supplementation can create
just as many problems as a deficiency, especially when it
(19:23):
affects your copper levels, yourdigestive health, or your
mineral balance. How do we determine if someone
needs zinc and how much do they need and whether they're
absorbing it? Let's start with the testing.
Testing zinc levels. There's several ways to do this.
Each method has its pros and cons.
They're often used together withclinical symptom review.
Serum zinc. This is the most commonly run
(19:44):
lab, but it has its limitations.Serum zinc can fluctuate based
on stress, infections, time of day, and even recent meals.
It's a snapshot but not a long term picture.
RBC zinc, Red blood cell zinc. This test looks at intracellular
level of your zinc and your red blood cells.
It's considered more stable and reliable marker for long term
(20:05):
status. Then we have the HTMA to hear
tissue mineral analysis test. This test can reveal both zinc
and copper levels over a longer time window, showing your
mineral ratios and potential imbalances.
Then our most popular is organicacid test.
While it doesn't measure zinc directly, this functional test
evaluates metabolic markers thatmay suggest oxidative stress or
(20:27):
imbalances and detoxification, neurotransmitter functions and
your gut health, all which can point to an increase need for
zinc. Beyond these, we also consider
subclinical signs of low zinc, poor wound healing, white spots
on your nails, frequent infections, low libido, acne,
mood swings, thinning hair, lossof hair, or diminished sense of
(20:49):
taste or smell. Here's where many practitioners
miss the mark is that zinc and copper balance.
Zinc and copper work in opposition and supplementing 1
without the other can't tip the scales in the wrong direction.
But it depends on your individual needs and your
individual body. Some people do great on zinc
without copper test and let's reassess.
(21:13):
Here's what to remember. High doses of zinc, so above 30
to 40 milligrams daily long termcan lower copper, leading to
anemia, immune dysfunction and even neurological symptoms.
Maybe you only need copper. On the flip side, excess copper
from unfiltered water, IUD's or copper cookware.
This can suppress your zinc absorption, leading to estrogen
(21:35):
dominance, mood instability and even thyroid problems.
A balance ratio is often more important than absolute numbers.
We typically aim for zinc to copper ratio between 8:00 to
1:00 to 12:00 to 1:00. In serum or hair testing.
It depends again on those individual factors.
And at Mindful Objective, we never rely on generic supplement
(21:55):
regimens. Instead, we look at each
client's history, symptoms, diet, medications, and lab
results. Here's example how protocols
might differ. Scenario 135 year old male on
testosterone replacement therapy.
The goal is to optimize testosterone and protect against
aromatization, right that conversion to estrogen.
The protocols 30 to 50 milligramof zinc, the cholinate, 1-2
(22:19):
milligrams of copper and selenium and magnesium for
hormonal support. And then scenario 2, a 28 year
old female with PCOS and acne. Their goal there is to regulate
hormones, reduce the bone production, support ovulation.
The protocol here will be 25 milligrams of zinc bicycinate.
Scenario 3 would be a 62 year old with frequent infections and
(22:40):
fatigue. The goal is to strengthen that
immune defense. Protocol for that would be 15 to
30 milligrams of zinc, quercetin, vitamin D3K2, NAC,
probiotics, and we'd want to monitor copper to maintain
balance. And the final scenario, scenario
4 would be a vegan athlete with hair loss and brain fog.
(23:00):
The goal is to replete zinc and improve cognitive clarity.
Here we'd use 40 milligrams of zinc picolinate, 2 milligrams of
copper. Digestive enzymes with meals and
iron and B12 support additional considerations.
Stress and alcohol increase zincexcretion.
Antacids and PPI's lower stomachacid.
This will cause absorption issues.
(23:22):
Sweating and exercise lead to higher zinc losses.
Pregnancy increases zinc requirements.
Gut health matters. Without proper digestion, zinc
absorption drops no matter how much you take.
In many cases, zinc is included in our foundational Wellness
pack, especially for those working on immunity, hormone
balancing, gut repair or mood regulation.
(23:43):
We always tailor these doses, forms and duration based on
biofeedback and lab testing. So to wrap up this episode, zinc
isn't a trendy supplement. It's a foundational nutrient.
And our foundational support we always go for is zinc D3K2B
complex Omega-3 multivitamin. Those are usually our
(24:06):
foundational supplements we always recommend.
But if you're dealing with reoccurring colds, mood swings,
skin breakouts or hormone imbalances, it might not just be
stress raging, it could be a zinc deficiency.
This essential mineral plays a bigger role in your health than
most people realize. And at My Objective, we offer
functional lab testing to evaluate zinc status, copper
(24:28):
balance and absorption issues, personalized protocols that
restore immune resilience, hormone harmony, and your mental
clarity. Foundational supplement kits
that include bioavailable zinc without all the guesswork to
your immune system. Skin, brain, and hormones all
depend on zinc working behind the scenes.
Let's make sure it's doing its job.
If you found this episode helpful, share with somebody
(24:49):
who's feeling off and doesn't know why, and visit
mindfulobjective.com to explore how we can help.
Reminder this podcast for education purposes only.
It's not medical advice, nor does it diagnose or treat any
condition. Always consult your licensed
healthcare provider before making any health decisions.
O Stay curious, stay grounded, and stay well.
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