written by: rebecca ladouceur
graphics by: josephine ding
Introduction
With the western world’s recent focus on health and nutrition, it’s hard to determine what supplements are actually important, and what is just a hoax. Common advertisements citing that we need more intake of every vitamin and every mineral to ever exist begin to be overwhelming for common folk with no deep knowledge of these industries. Today, we will take a deeper look into two of the body’s most important, but often neglected, minerals. Both zinc and magnesium are required minerals for many bodily processes, yet are not discussed enough to teach people the importance of them. We will dive deeper into their roles in the body, as well as look at how much of these minerals we really need, and if we are currently getting enough of them.
Zinc
Zinc is the second most abundant metal found in humans, second to only iron (1). While it is a required metal for enzymatic functions and immune system defense, its importance is often neglected. It is most commonly known for its role in enzyme reactions and protein stabilization. Zinc has an essential role in folding of the DNA-binding domains of eukaryotic transcription factors, including its role in the zinc-finger protein (1). These proteins are found all throughout the body and play an essential role in the normal development and functioning of growing cells and immune deficiency (1). Its most important role is in the function of cells mediating nonspecific immunity, like neutrophils and natural killer cells. In zinc-deficient individuals, various levels of T lymphocytes are impaired, as well as other important immune system proteins (2). Through cell assays, scientists have identified that those who are zinc deficient actually have a higher risk of susceptibility to pathogens (2). Even mild zinc deficiency can impair those mediating host immunity, like the physical barrier of the skin, all the way to humoral immunity (2). In addition to depressed immunity, those suffering from severe zinc deficiency are faced with impaired taste and smell, nighttime blindness, impairment of memory, and decreased spermatogenesis (the development of sperm). In more severe cases, individuals may have frequent infections, alopecia, mental disturbances, and diarrhea (2).
So, what does this mean for us? An adult’s body contains about 2-3 grams of zinc at any present moment, and only about 0.1% of this storage is replenished daily (1). This leads to many concerns for those who already are not consuming enough zinc, pointing to how important it is for them to artificially increase their zinc stores. Through census studies, it was estimated that about 25% of the world’s population is at risk of zinc deficiency (1). A large number of these are the poor, who do not have the access to foods high in zinc (1). In our world today, we have the resources and abilities to be attaining the required amount of zinc to keep our bodies happy. Common foods known to have zinc in them range from red meat and poultry, to fish, nuts, and whole grains (2) It is recommended that we take care of our diets to make sure we are including this important mineral in our bodies.
Magnesium
In humans, magnesium’s most well-known role may be of that as a cofactor in the series of reactions that produce our body’s energy source, ATP. It is an important molecule in over 300 enzymatic reactions that both needs or produces ATP, such as DNA transcription, RNA aggregation, and protein synthesis (3). It is strongly bound in a ring-like complex to ATP, forming a structure required for many rate-limiting enzymes (4). In addition to its role in metabolic and biological processes throughout the body, it participates in regulating osmotic gradients, maintaining blood pH, assisting in blood clotting, muscle contractility, and neuromuscular excitability (4). The amount of magnesium we may have in our body at any given time is dependent on a number of factors, including body temperature, pH, the presence of any competing ions around, and more (4). Humans need an average intake of 300-400 mg of magnesium each day. It is widely available in many common foods like peas, beans, nuts, vegetables, and is also a product readily sold in stores as minerals (3). Diets high in protein, fat, phosphorus, or alcohol may decrease the available magnesium and its absorption, due to the presence of competing ions (4). The kidney and GI tract have evolved in a way that helps to conserve and control magnesium well, so it's not common to find pure magnesium deficiency in the western world, where our diets are so controlled. For those in hotter climates or developing countries that don’t have access to food, or even those in the western world with altered diets, magnesium consumption begins to be a problem. Due to how it has such an important role in so many biochemical processes, it is arguably one of the most important elements in the body.
Conclusion
Today, we have dove deeper into the likes of zinc and magnesium. We have explored both their biological roles in the body and their metabolic functions. Through looking at these minerals from a bigger lens, we can see why they are so important in the human body. It is essential that we make sure to incorporate a balanced basket of nutrients into our diets, which includes incorporating the important vitamins and minerals as well.
Glossary:
Enzymes: proteins that act in the body to speed up chemical reactions
Protein stabilization: a process in which certain molecules are able to act with proteins to help them complete their function properly. In some cases, without these molecules, the proteins would not be able to act effectively.
Zinc-finger: a commonly-found protein folded sequence characterized as a folded coil with a zinc molecule present in the middle
Non-specific immunity: an immune response that is the body’s first line of defense against pathogens and acts to attack many types of these pathogens
Neutrophils and natural killer cells: two cells of the human’s immune system that act in the non-specific immunity pathway
T lymphocytes: a type of white blood cell found in the body’s immune system response
Cell assays: an experimental analysis tool where scientists can take bodily cells and examine how they grow and respond in different environments outside of the body
Cofactor: a mineral can be classified as a cofactor when it aids in the process of enzymatic reactions
Competing ions: common atoms like sodium, calcium, and magnesium that can interact and interfere with each other when their ratios are in irregular amounts in the body
References
Coleman, J. E. (1992). Zinc proteins: Enzymes, storage proteins, transcription factors, and replication proteins. Annual Review of Biochemistry, 61(1), 897-946. doi:10.1146/annurev.bi.61.070192.004341
Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: The biological basis of altered resistance to infection. The American Journal of Clinical Nutrition, 68(2). doi:10.1093/ajcn/68.2.447s
Rude, R. K., & Singer, F. R. (1981). Magnesium deficiency and excess. Annual Review of Medicine, 32 (1),245-259. doi:10.1146/annurev.me.32.020181.001333
DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668
Commenti