Zinc is an essential trace element. While your body only needs a small amount to function properly, zinc deficiency can lead to a variety of health problems, including slow wound healing and diarrhea. Researchers also continue to investigate the role of zinc in depression, and its potential use as a therapeutic antidepressant agent.
Depression Therapy
A 2003 study appearing in the "Polish Journal of Pharmacology" looked at zinc supplementation in 12 people between the ages of 25 and 57 who suffered from major depression and who were taking antidepressants. Researchers divided the group into two, and administered one group 25 mg of zinc and the other a placebo. Within six weeks, although both groups experienced less depression, those given 25 mg of zinc in addition to their antidepressant medication showed a statistically significant improvement on two different depression scales compared with those administered a placebo with their antidepressant.
Low Zinc Levels
Evidence appears to show that major depression occurs together with activation of the inflammatory response system, researchers N.M. Tassabehji and colleagues from Florida State University's Department of Nutrition reported in the October 2008 issue of "Physiology & Behavior." Signs of inflammatory response system activation included lowered zinc concentrations. In addition, zinc levels were significantly lower in patients with major depression than in study volunteers who were not.
Recommended Zinc Levels
According to intake recommendations developed by the Food and Nutrition Board at the Institute of Medicine of the National Academies, from adolescence into adulthood men require just 14 mg of zinc daily. Girls need just 9 mg during adolescence and only 8 mg during adulthood. If you are pregnant or breastfeeding, your body requires 11 and 12 mg, respectively.
Natural Zinc Sources
With 76.7 mg per serving or 513 percent of the recommended daily allowance, oysters contain more zinc per serving than any other food. Red meat and poultry provide adequate amounts as well. Beans, nuts and shellfish also naturally contain zinc. Many manufacturers fortify foods like breakfast cereals and dairy products with zinc.
References
- MedlinePlus: Zinc
- Bastyr Center for Natural Health; Zinc Enhances Antidepressant Therapy; Kimberly Beauchamp, ND
- "Journal of Affective Disorders"; Lower Serum Zinc in Major Depression in Relation to Changes in Serum Acute Phase Proteins; M. Maes, et al.; December 1999
- "Physiology & Behavior"; Zinc Deficiency Induces Depression-like Symptoms in Adult Rats; N.M. Tassabehji, et al.; Oct. 20, 2008
- Office of Dietary Supplements: Zinc
- Polish Journal of Pharmacology; Effect of Zinc Supplementation on Antidepressant Therapy in Unipolar Depression: A Preliminary Placebo-Controlled Study; Gabriel Nowak, et al.; 2003
