Zinc: A Small Mineral with a Big Impact on Health

ION Gut Support

ION Gut Support: Strengthen Your Gut, Support Your Health*

Your digestive tract isn’t just responsible for breaking down food—it also serves as a protective barrier. When it’s healthy, it functions like a fine mesh, allowing nutrients to pass through while keeping out harmful bacteria, toxins, and bits of undigested food.

However, when your gut becomes stressed—often due to a poor diet, toxin overload, pathogens, blood sugar imbalances, or chronic stress—that protective barrier can begin to break down.

This condition is commonly known as leaky gut, and it occurs when the lining of the intestines becomes too porous. Larger particles, like undigested food, pathogens and toxins, can then “leak” into the bloodstream. Once there, the immune system sees them as intruders and mounts an attack.

When this happens repeatedly, the body becomes trapped in a cycle of chronic inflammation. The immune system never gets a chance to rest, which can contribute to a wide range of health issues over time.

ION Gut Support* has been clinically shown to support the healing of leaky gut by sealing the cells of your gut lining, creating a healthier foundation for a diverse and thriving microbiome. Its key ingredient—a soil-derived humic extract—supports the tight junctions between gut cells, helping block harmful toxins while improving nutrient absorption and hydration.

What are tight junctions?

Tight junctions are the connections between the cells that line your intestines. They act as gatekeepers, controlling what passes into your bloodstream. When these junctions are strong and functioning properly, your gut lining can better protect against digestive issues like gas, bloating, and indigestion.

Zinc: A Small Mineral with a Big Impact on Health

Zinc is a trace mineral, meaning it is needed by the body in very small (trace) amounts, and its impact on health is anything but minor. From powering immune responses to supporting hormonal and thyroid function, zinc is essential for nearly every cell in the body. Despite its importance, zinc deficiency remains a global health concern, affecting growth, immunity, cellular health, hormonal function, and even cognition.

Why Zinc Matters: Core Functions in the Body

Zinc is involved throughout the entire body, and is essential for:

• Immune system function
• Wound healing and tissue repair
• Cell growth and division
• DNA and protein synthesis
• Antioxidant defense
• Hormonal balance
• Neurological and cognitive performance

Without adequate zinc, the body’s ability to function, heal, and protect itself from damage caused by free radicals (unstable molecules that can damage DNA), is significantly impaired.

Dietary Sources of Zinc

Zinc can be obtained through a diverse diet. While animal products offer highly bioavailable forms of zinc, certain plant foods are also rich in this mineral.

Plant-Based Sources

• Legumes (chickpeas, lentils, beans)
• Nuts (cashews, pecans, pines, almonds)
• Seeds (pumpkin, hemp, sesame)
• Whole grains (quinoa, oats, rice)
• Vegetables (mushrooms, spinach, peas, asparagus)

Animal-Based Sources

• Red meat (beef, lamb)
• Poultry (chicken, turkey)
• Seafood (especially oysters, crab, lobster, sardines)
• Eggs (1)

Zinc and Thyroid Health

One of Zinc’s lesser known yet vital roles is in supporting thyroid function.

• Hormone Synthesis: Zinc contributes to the production of thyroid hormones triiodothyronine and thyroxine (T3 and T4), which regulate metabolism and energy.
• T4 to T3 Conversion: Zinc assists in converting thyroxine (T4) into its active form, triiodothyronine (T3).
• Autoimmune Thyroid Support: Zinc may help lessen autoimmune activity in conditions like Hashimoto’s thyroiditis (2).

Additional Health Benefits of Zinc

Immune System Support

Zinc supports a strong immune system by aiding in the development of various immune cells, including T cells, B cells, and white blood cells, helping the body ward off infections and reduce inflammation.

Wound Healing

Zinc promotes collagen production and tissue regeneration, accelerating wound repair.

Cognitive Health

It supports neurotransmitter activity and neural function, playing a significant role in key brain functions such as memory, mood, learning, and emotional regulation.

Hormonal Balance

Zinc is crucial for testosterone, insulin, and estrogen production and regulation, impacting reproductive, metabolic, and menstrual health.

Skin Health

Zinc’s anti-inflammatory and antimicrobial properties play a vital role in promoting healthy skin and wound healing, reducing inflammation, and boosting immunity. It is effective in assisting in healing acne, eczema, and other dermatologic conditions.

Digestive Health

Zinc supports enzyme function in the gut and maintains the integrity of the intestinal lining, which helps prevent leaky gut, or increased permeability in the gut. In doing so, zinc helps maintain optimal microbiome balance.

Summary

Zinc is a cornerstone of human health, with functions spanning from the molecular level to whole-body systems. While most people can meet their needs through a balanced diet, many individuals may benefit from supplementation. The amount needed varies depending on lifestyle, age, diet, weight, and specific health concerns.

By Dr. Anthony Salzarulo DC PT and Rachel Kessler MS

1. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2. https://article.imrpress.com/journal/IJVNR/89/1-2/10.1024/0300-9831/a000262/1c7d7b6d7adeb138c140a1e6344ad023.pdf

Selenium: An Essential Nutrient

When it comes to essential nutrients, selenium often doesn’t get the spotlight—but it should. This underrated trace mineral may be required in small amounts daily, but it plays a monumental role in your health. From thyroid balance to brain health, immune defense to fertility, selenium works quietly behind the scenes to keep your body running smoothly.

What Is Selenium and Why Is It Important?

Selenium is a natural trace mineral found in soil, water, and some foods. Although only small amounts are needed, selenium is crucial for producing selenoproteins – specialized proteins involved in thyroid hormone metabolism, antioxidant production (which protects cells from damage), cellular DNA synthesis, and improved immune function (1).

Selenium supports many physiological functions, including:

• Regulating metabolism (the mechanism responsible for converting food into energy)
• Protecting against oxidative stress (which leads to cellular and tissue damage)
• Enhancing immune system defenses
• Supporting reproductive health
• Optimizing cognitive health
• Promoting cardiovascular health

Selenium continues to draw scientific interest for its wide-ranging roles in the body. Ongoing research explores how selenium affects chronic diseases and overall health (2).

Thyroid Health

Despite its small size, the thyroid gland contains more selenium per gram of tissue than any other organ. This is because many of the body’s 25 known selenoproteins are active in the thyroid.

Low selenium levels have been linked to thyroid dysfunction, especially those associated with autoimmune disorders. Research shows that selenium supplementation may help reduce thyroid antibody levels and improve quality of life in individuals with Hashimoto’s thyroiditis, an autoimmune condition that leads to hypothyroidism (underactive thyroid). There’s also evidence that selenium may support people with Graves’ disease, an autoimmune condition that causes an overactive thyroid. Overall, adequate selenium is crucial for optimal thyroid function, and it may have therapeutic benefits for autoimmune thyroid disorders.

Cognition: Protecting the Aging Brain

Selenium’s antioxidant power also benefits the brain. Selenoproteins help reduce oxidative stress in brain cells, a key contributor to age-related cognitive decline and neurodegenerative conditions like dementia and Alzheimer’s disease. Selenium could play a protective role against cognitive decline, especially when combined with a balanced diet rich in antioxidants (3).

Health: A Role in Cardiovascular Protection

Oxidative stress and inflammation are two major contributors to heart disease—and selenium may help combat both. According to the Harvard School of Public Health, imbalanced selenium levels can lead to an increased risk of cardiovascular disease and cardiac events such as heart attacks. While selenium won’t replace traditional heart-healthy practices, maintaining optimal levels may provide an extra layer of cardiovascular protection, particularly in populations with selenium deficiency.

Type 2 Diabetes: A Delicate Balance

Research suggests that the right amount of selenium may help with blood sugar control and insulin function, both of which are extremely important for patients with type 2 diabetes. Selenium also helps reduce inflammation and oxidative stress, both of which are commonly elevated in people with diabetes. Some studies suggest that selenium may enhance insulin sensitivity and lower the risk of developing diabetes (4).

Reproductive Health

Selenium plays a crucial role in reproductive health for both women and men. By protecting sperm and eggs from oxidative stress, selenium helps prevent infertility and pregnancy loss. In men, selenium deficiency can impair sperm quality, reduce sperm count, and affect motility. In women, selenium deficiency may lead to ovulation problems and reduced egg quality (5,6).

Getting Selenium from Your Diet

For most people, the best way to meet your selenium needs is through food. Selenium from dietary sources is well-absorbed and less likely to cause toxicity compared to high-dose supplements. Brazil nuts are one of the most selenium-rich natural sources, with about 68–91 mcg per nut. Consuming just 1 or 2 Brazil nuts a day can meet or even exceed the recommended daily intake. Daily intake is dependent on age, but for most adults, 55 mcg is ideal per day (7).

While many individuals can meet their selenium needs through a balanced diet, certain health conditions may require higher therapeutic doses. The appropriate amount depends on individual health status and the body’s specific physiological needs (8).

Other selenium-rich foods include:

• Fin fish (tuna, cod, halibut, salmon, anchovies) and shellfish (shrimp)
• Eggs
• Whole grains
• Beans
• Lentils
• Poultry, turkey, beef

By Dr. Anthony Salzarulo DC PT and Rachel Kessler MS

1. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/selenoprotein
2. https://nutritionsource.hsph.harvard.edu/selenium/
3. Ferdous KA, Knol LL, Park HA. Association between selenium intake and cognitive function among older adults in the US: National Health and Nutrition Examination Surveys 2011-2014. J Nutr Sci. 2023 May 10;12:e57. doi: 10.1017/jns.2023.43. PMID: 37180486; PMCID: PMC10173086.
4. Casanova P, Monleon D. Role of selenium in type 2 diabetes, insulin resistance and insulin secretion. World J Diabetes. 2023 Mar 15;14(3):147-158. doi: 10.4239/wjd.v14.i3.147. PMID: 37035226; PMCID: PMC10075028.
5. Mistry HD, Broughton Pipkin F, Redman CW, Poston L. Selenium in reproductive health. Am J Obstet Gynecol. 2012 Jan;206(1):21-30. doi: 10.1016/j.ajog.2011.07.034. Epub 2011 Jul 29. PMID: 21963101.
6. https://www.sciencedirect.com/science/article/abs/pii/S0946672X14001345
7. https://ods.od.nih.gov/factsheets/Selenium-Consumer/
8. https://www.stanfordchildrens.org/en/topic/default?id=selenium-19-Selenium