11 Vitamins and Minerals that Boost Brain Health: Part 11 Zinc

Welcome to the final installment of our series highlighting the science-backed benefits of 11 essential nutrients! In this series, we proceed from Vitamin A to Z (zinc!) to highlight the science-backed benefits of each nutrient. We will delve into the emerging evidence linking these nutrients to optimal cognitive function, with a focus on women’s brain health.

Last month, we uncovered the anti-inflammatory and antioxidative properties of Coenzyme Q10 (CoQ10) which protects cells from age-related damage. In our last installment of the series, we will come to the end of the alphabet-soup of vitamins and minerals, Zinc! Zinc is both a chemical element on the periodic table of elements, as well as an essential mineral that plays a crucial role in numerous biological processes.

Zinc is a cofactor for more than 300 enzymes – meaning that it is a necessary compound for proteins to be able to function properly. Even the fundamental building block of life, DNA, requires zinc in order to be synthesized! Zinc is considered an ‘essential’ nutrient as it is not manufactured in the body.

Zinc must be consumed regularly in the diet to provide sufficient levels for appropriate cellular and protein function.

Zinc is naturally found in many plant and animal-based foods and is also available as a dietary supplement. Oysters are one of the richest dietary sources of zinc, but it can also be found in red meat, poultry, shellfish and dairy products. Regarding plant-based sources, zinc is present in legumes (such as beans, lentils and chickpeas), nuts and seeds, whole grains and vegetables (notably – kale, peas and potatoes). In addition, breakfast cereals and snack bars are commonly fortified with zinc.

While the types of foods containing zinc make up a varied diet, this important nutrient has shown in emerging research to be protective against the harmful effects of ‘metabolic syndrome’ and the risk of dementia.

Metabolic syndrome is a cluster of conditions that includes hypertension (high blood pressure), type 2 diabetes, obesity and dyslipidemia (abnormal cholesterol levels). While these conditions are known to increase the risk of heart disease and stroke, metabolic syndrome has more recently been identified as a substantial risk factor for cognitive impairment, dementia, and Alzheimer’s disease. Here’s how zinc is involved:

Zinc and inflammation:

Inflammation is a key component in the development of metabolic syndrome. When there are inflammatory signals in the body, it triggers a stress response leading to hormone dysregulation and reduced insulin sensitivity – meaning that sugars cannot be taken up into cells. Not only does zinc have anti-inflammatory properties, it is also crucial for the proper functioning of the insulin signaling pathway. This helps ensure that glucose can be used by the cells and lowers blood sugar levels.

In animal research studies, zinc supplementation has been shown to improve obesity and enhance insulin sensitivity. Recognizing the connection between metabolic syndrome and dementia, a team led by Dr. Ibrahim published a 2022 article in the journal Nature Scientific Reports investing the role of zinc supplementation on cognitive disorders. The team used an animal model to recreate the human ‘metabolic syndrome’ by feeding rats a high fat diet. They found that obese rats who were given zinc supplementation had improved blood sugar regulation and cholesterol levels in comparison to those who did not receive the supplement.

To investigate the cognitive effects of zinc supplementation, they looked at the health of the hippocampus – an area of the brain crucial for the formation and storage of memories. They found that in the rats fed a high fat diet, there were increased markers of inflammation and abnormal cellular signaling in the hippocampus tissue. However, both of these were successfully normalized in animals given the zinc supplementation in addition to their diet.

The authors conclude that zinc treatment may be effective in treating and preventing metabolic dysfunction and thus protect against the subsequent risk of cognitive impairment and memory disturbances.

In summary, zinc plays a critical role in both the prevention and management of metabolic syndrome and associated inflammation. Ensuring adequate zinc intake through diet or supplements may aid in overall metabolic and cognitive health.