Why Zinc is VERY Important for Women (Specifically)
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hey everyone today we’re covering why women specifically need more zinc a lot of the content out there talks about why men need sing but women need it just as much if not possibly even more it’s very very important so today what we’re going to cover is how dink can affect the thyroid and ultimately affect your metabolism then we’re gonna jump in we’re gonna start talking about how zinc plays a big role in terms of insulin which has a tremendous part in PCOS whether you have PCOS or not then we’re gonna jump in and talk a little bit about pregnancy then we’re going to talk about menstruation and cramping and how zinc plays a critical role there then of course we’ll jump in and talk a little bit some bonus material surrounding the skin and I’m also going to make sure that I pepper in specific kind of zinc rich foods that you can be eating don’t worry I’m not going to leave out the tangible stuff and the practical stuff so without further ado let’s jump into it but please do hit that red subscribe button and then hit that little bell icon so first thing we have to talk about the thyroid is so important okay the thyroid plays such a role in our overall metabolism right but all we ever think about is what is called our t4 and t3 levels when we go to the doctor they just check those levels well t4 and t3 is the amount of thyroid that’s actually circulating but what we forget is that that thyroid has to bind to something it has to bind to a receptor and that receptor requires zinc okay there are zinc ions on that protein receptor and if we’re deficient in zinc that receptor doesn’t work well what does that mean that means that the thyroid that is circulating can’t bind to the receptor and therefore the receptor can’t send a signal to the brain what that means to you especially as a female is that the brain isn’t able to determine how much thyroid is actually in the bloodstream so if you’re low on thyroid it doesn’t know to upregulate and if you’re high on thyroid it doesn’t know to down-regulate because the receptor isn’t communicating zinc is so important for our metabolism and here’s what’s interesting is zinc is required for almost all carbohydrate metabolism so if your body isn’t registering that you have enough thyroid and then you eat a bunch of carbohydrates well then in theory your brain wouldn’t be able to up regulate the thyroid to process all the carbohydrates that could pose a very very big problem for your metabolism additionally the thyroid plays such a critical role in mobilizing fats so if your trying to get fatty acids into the bloodstream to burn some fat well you want to make sure that thyroids jacking up a little bit okay now it’s moving to number two which is going to be surrounding the world of insulin and PCOS so this is important even if you don’t have PCOS however it has been seen that PCOS is directly tied with insulin high levels of insulin and insulin resistance are related to well PCOS so what’s been shown is that zinc plays a big role in lowering insulin levels you see zinc can mimic insulin so with zinc binds to an insulin receptor in essence the body thinks that it is insulin so therefore the body doesn’t produce as much insulin which means that you’re less likely to become insulin resistant so here’s an interesting study and I’m just going to abbreviate it to make it very simple this study took a look at 52 women divided them into two groups one group had 50 milligrams of zinc supplementation and the other group was a placebo well they found that at the end of eight weeks the group that took the zing had a over 15 milligram per deciliter increase in serum zinc okay that makes sense they take zinc supplement it increases their zinc levels but they found that it decreased their fasting glucose it decreased their overall levels of insulin and it increased their insulin sensitivity all markers that are tied directly with PCOS if we improve those markers we improve PCOS symptoms so there we have it case in point fix the insulin issue potentially fix the PCOS issue now let’s stop for just a second talk foods just because I’m going to move into the next one which is very very important but I want to give you a couple of foods that you can bring in to get some zinc one of the things that I like shellfish very very good for zinc there okay we’re gonna probably get the most potent amount of zinc in a natural food coming from shellfish but additionally beef is very very good but you can’t just have those things laying around all the time so I would usually recommend nuts and seeds those are going to be some of the best sources of zinc that you can possibly get and we’ll talk a little bit more about specific ones in a minute let’s go ahead and let me move into the next piece which is pregnancy okay whether you are looking to get pregnant or you are pregnant or not is still very important information to know zinc deficiencies have been directly correlated with low birth weights and even preterm labor okay it has to do with kind of that placental absorption of zinc that is clearly required for immune system development and overall just development of a fee there was a study that was published in JMA that found that just supplementing 25 milligrams per day of zinc led to a 126 gram birth weight increase as well as an increase in almost a half a centimeter of head circumference that’s huge just by supplementing zinc compared to a placebo now I know I’m not gonna dive into a lot of detail on that now let’s go ahead and let’s talk about some foods again the seeds that I would usually recommend pumpkin seeds are probably one of the best zinc rich foods that women could be eating so if you are suffering from insulin resistance or you’re concerned with your thyroid munching on pumpkin seeds and then sunflower seeds is a close second would definitely be ideal I like to get like a sprouted mix seeds because when they’re sprouted it means that you’re able to absorb the nutrients better the sprouting process with seeds and nuts makes it so that you don’t have what are called anti nutrients making it so you don’t absorb the nutrients it very very important so try to look for sprouted I did go ahead and I compiled some grocery boxes through thrive market if you’ve ever heard of thrive market they’re an online membership based grocery store so I’ve been able to create thyroid bundles I’ve been able to create keto bundles all like grocery bundles so things that I would get at the grocery store that I’m able to assemble into an online kind of grocery box so people that watch my videos could say Oh what would Thomas want and what would Thomas get and they could just go to the link below and check out sort of my grocery boxes and bundles from thrive market and then it just gets shipped to your doorstep it’s a way to save a trip to the grocery store and it’s also a way to kind of trust my content so big thank you to thrive market for making this possible and for extending the pricing out to everyone to watching these videos it’s super appreciated now let’s move into the menstrual cramp in peace time and time again I talked to women including my wife that just gets so tired of the bloating the pain the cramping okay I don’t feel it firsthand but I feel it when I talk to women okay there has to be a solution and if we understand what’s happening with menstrual cramping and pain we can’t sort of find a solution it turns out that zinc plays a tremendous role in this I got hey so here’s what’s up we have prostaglandins okay these things are things that trigger inflammation their natural response within the body but when it comes to under minstrel cramping there’s a couple prostaglandins that stand out but one in particular in this case it’s called pge2 cross decline and that was pge2 prostaglandin triggers the tightening and contraction of the uterine muscles okay so what happens then is it presses up against nerves that squeeze nerves okay and you have of course cramping and pain well it turns out that zinc blocks the production of this pge2 it blocks the specific prostaglandin that triggers this contraction now there’s other factors at play that cause the cramping and all that stuff but when you really target one of the big players here that is tremendous so we actually have the potential to add zinc into the mix and reduce some of the cramping and it’s been shown that chronic zinc deficiencies are related to bigger issues when it comes down to the menstrual cycle so of course we want to get that zinc in there so 25 milligrams of zinc per day or just you know three four five tablespoons of pumpkin seeds or sprouted seeds per day could make all the difference in the world when it comes down your menstrual cycle and we want to make sure that we’re kind of eating those in getting a little bit more surrounding the menstrual cycle now the bonus piece that I wanted to talk about was going to be your skin yeah this goes for men and women but here’s the thing zinc is related to cells that turn over fast okay skin cells turn over fast so if we’re deficient in zinc we are going to see it in our skin in our hair very quickly so if you’re having poor skin if you feel like you’re getting wrinkles your skin’s not recovering like it used to there’s a very good chance that it’s a zinc issue and one of the first things that you can do is correct that and that could be a quicker way than spending hundreds of dollars on creams and things like that it also it helps repair the fibroblasts which are a part of the collagen matrix that actually allows our skin to recover and rebuild but additionally you’re getting rid of a lot of the oxidative damage the point is it’s good for the skin so overall though the big point is that a lot of us are deficient in zinc and we’re not paying attention to it it’s the Forgotten mineral so I highly recommend that you just consider getting those zinc rich foods in a sprouted form wherever you can and also make sure you check out the rive market if you do want to get a special discount on some of that stuff as always keep it locked in here in my channel and I’ll see you in the next video
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The structure of thyroid hormone receptors contains zinc ions, crucial for the functional properties of the protein
Zinc & Insulin
Zinc ions can bind to insulin receptors and activate insulin signaling pathways – helps stimulate glucose uptake into cells
Believed that zinc ions inhibit glycogen synthase kinase-3beta (GSK-3beta), serine/threonine protein kinase linked with insulin resistance and type 2 diabetes (similar to what Nick mentioned in regards to Lithium)
Study – Experimental and Clinical Endocrinology & Diabetes
Study was conducted among 52 women diagnosed with PCOS and aged 18-40 years old.
Participants were randomly divided into 2 groups to receive 220 mg zinc sulfate (containing 50 mg zinc) supplements (26 people) or placebo (26 people) per day for 8 weeks
After 8 weeks of intervention, subjects who received zinc supplements had significantly increased serum zinc levels (+15.6 vs. -4.1 mg/dL, on average) compared with placebo
In addition, zinc-supplemented patients had reduced:
fasting plasma glucose (FPG) (-4.3 vs. +0.5 mg/dL)
serum insulin levels (-3.0 vs. +1.5 µIU/mL),
homeostasis model of assessment-insulin resistance (HOMA-IR) (-0.8 vs. +0.3)
homeostatic model assessment-Beta cell function (HOMA-B) (-10.6 vs. +4.9)
and increased quantitative insulin sensitivity check index (QUICKI) (+0.02 vs. -0.004) compared with placebo
Additionally, a significant reduction in serum triglycerides (-15.6 vs. +14.5 mg/dL) and VLDL-cholesterol concentrations (-3.2 vs. +2.9 mg/dL) was observed following the administration of zinc supplements compared with placebo.
Low blood zinc levels are associated with pregnancy complications
Study – JAMA
One study in part Another study in pregnant women (with low blood zinc levels) found that zinc supplementation (25 mg/day) during the second half of pregnancy significantly increased infant birth weights and head circumferences
In all women, infants in the zinc supplement group had a significantly greater birth weight (126 g) and head circumference (0.4 cm) than infants in the placebo group. In women with a body mass index less than 26 kg/m2, zinc supplementation was associated with a 248-g higher infant birth weight and a 0.7-cm larger infant head circumference
Published in the journal Medical Hypotheses, researchers gave 56 young women with dysmenorrhea zinc supplements for two menstrual cycles
Significant reductions in pain decreased by 50% during the second cycle, but not the first – suggests zinc is more effective when taken for longer periods of time
To some extent, zinc does play a role in protecting the skin as it lessens the formation of free radicals and protects skin’s lipids (fats) and fibroblasts, the cells that make collagen, aka your skin’s support structure