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Zinc 101: What Is It, Why Do We Need It & How Much Do I Need?

Mar 19, 2024

Zinc is an essential mineral that our bodies require for various physiological functions, including to make our DNA (the genetic material in cells), so it’s pretty noteworthy! Zinc plays a big part in digestive health, immune system function as well as hormonal function, skin health and wound healing. 

ZINC & WOMEN'S HEALTH

Zinc is essential for women’s health as it plays a big role in hormonal balance. This is because zinc is involved in the synthesis, secretion, and regulation of female reproductive hormones, including estrogen and progesterone. Getting enough of this mineral helps maintain hormonal balance throughout the menstrual cycle and during menopause, easing symptoms such as mood swings and irritability. 

Zinc also plays a pivotal role in fertility and reproductive health for women. Adequate zinc levels are essential for egg development, fertilisation, and embryo implantation. Furthermore, zinc deficiency has been linked to menstrual irregularities which can affect fertility, as well as pregnancy complications.

Hot tip: During pregnancy, infancy, childhood, and adolescence healthy zinc levels are essential to grow and develop properly. 

HOW MUCH ZINC DO I REQUIRE?

 

Group

Daily Amount

Adult males

14mg

Adult females 

8mg

Pregnant women

10-11mg

Breastfeeding women

10-12mg

Via: Eat For Health

Certain groups of people may require higher intakes of zinc. This includes plant based eaters, as they eat less sources of bioavailable zinc in their diet like that found in dairy products, seafood and meat. Those who have gut issues like ulcerative colitis, Crohn’s disease or have had gastrointestinal disorders or surgeries may also require higher intakes of zinc. 

ARE YOU DEFICIENT?

If your zinc levels are too low, you may see signs of deficiency. These include:

  • acne
  • poor wound healing
  • hair loss
  • decreased sense of smell and taste
  • diarrhoea
  • brittle nails
  • difficulty concentrating

HOW TO INCREASE YOUR ZINC INTAKE

Oysters contain the highest amount of zinc, with each one containing 5.5mg!
Other rich sources include meat, poultry, fish and other seafood, dairy, eggs, whole  grains and nuts. Include these sources in your daily diet to ensure your zinc intake is adequate.  

If you’ve already prioritised eating whole foods that are rich in zinc, and still feel like you’re falling short, Naked Harvest's THRIVE Plant Protein has been formulated with added minerals (including zinc!) to promote a thriving, healthy body from the inside out. Check out how much zinc is in your favourite Thrive flavour below:

THRIVE PROTEIN & ZINC QUANTITY PER SERVE

Flavour

Zinc Amount

Banana Split

13mg -  104% of RDI

Caramel Donut

12mg - 103% of  RDI

Strawberries & Cream

12mg - 103% of RDI

Musk Stix

12mg - 100% of RDI

Chocolate Swirl

2.5mg - 21% of RDI

Vanilla Pancake Batter

2.4mg - 20% of RDI

Cookies & Cream

2.4mg - 20% of RDI

 

Naked Harvest's THRIVE Plant Protein is more than just a protein powder - it's a powerhouse blend featuring functional ingredients like psyllium husk, Siberian Ginseng, magnesium, and Maca powder for added benefits. With a combination of pea and rice protein, it offers a complete amino acid profile, catering to both our plant-based and lactose-intolerant communities. Plus, THRIVE is gluten-free, refined sugar-free, and free from artificial additives!

SHOP THRIVE PLANT PROTEIN

By Breeanna Betar

Breeanna is a degree qualified Clinical Nutritionist specialising in women’s health. In her private clinic, she works one on one with women to help them achieve their health goals. Bree possesses a profound understanding of women’s health needs and is committed to sharing her knowledge with the Naked Harvest community, and is proud to be involved in Naked Harvest’s mission of revolutionising the active supplement industry.