Zinc aspartate is a popular dietary supplement form of the essential trace mineral zinc, designed for improved absorption. This compound aims to overcome the bioavailability challenges associated with traditional, inorganic forms of the mineral. This article details the chemical structure of zinc aspartate, explains zinc’s importance for human function, and provides guidance for its safe use.
The Structure of Zinc Aspartate
Zinc aspartate is classified as a chelated mineral, meaning the zinc ion is chemically bonded to an organic molecule. In this compound, the zinc atom is attached to two molecules of aspartate, the ionized form of the amino acid L-aspartic acid. This binding creates a stable, neutral molecule that the body can more easily recognize and absorb.
The chelation process protects the zinc mineral from interacting with other dietary components, such as phytates, which can block absorption. By binding zinc to an amino acid, the compound utilizes the body’s established pathways for absorbing amino acids, enhancing its transport across the intestinal wall. Studies indicate that zinc aspartate exhibits significantly higher fractional absorption than inorganic salts, like zinc sulfate. This improved bioavailability ensures a greater percentage of the mineral enters the bloodstream for metabolic use.
Essential Roles of Zinc in Human Health
Zinc is widely distributed throughout the human body, serving as a cofactor for hundreds of enzymes involved in fundamental biological processes. Its presence is required for metabolic reactions, including protein and carbohydrate synthesis, and for maintaining genetic material through DNA synthesis. Zinc also plays a structural role in numerous proteins, helping them maintain their correct shape.
Zinc is important for the immune system, influencing the development and activation of specialized white blood cells, such as T-lymphocytes. Adequate levels support the body’s defense mechanisms and regulate the inflammatory response. Zinc also contributes to wound healing by supporting cell proliferation and repair.
The mineral is directly involved in cell division and growth, making it important for children, adolescents, and pregnant individuals. Zinc is necessary for maintaining the senses of taste and smell; deficiency can manifest as a loss or alteration of these functions. Zinc’s diverse roles demonstrate its necessity for widespread health, ranging from antioxidant support to hormone production.
Guidelines for Supplementation
The Recommended Dietary Allowance (RDA) for elemental zinc in adults is 11 milligrams (mg) per day for men and 8 mg per day for women. When considering a zinc aspartate supplement, check the label for the amount of elemental zinc provided per serving, as this is the quantity the body uses. While most people maintain sufficient levels through diet, supplementation may be considered for those with restricted diets or impaired absorption.
To minimize digestive discomfort, such as nausea or stomach upset, zinc supplements are often advised to be taken with food. However, taking the supplement away from meals may maximize absorption for some individuals. The Tolerable Upper Intake Level (UL) for zinc in adults is 40 mg per day, and consistently exceeding this amount should be avoided unless medically supervised.
Taking high doses of zinc over an extended period can lead to side effects, including a metallic taste, diarrhea, or reduced copper absorption. Zinc and copper compete for the same transport mechanisms in the gut, so excessive zinc intake can induce a copper deficiency, potentially leading to neurological issues. Zinc supplements can also interact with certain medications, such as antibiotics and diuretics, so space out the intake of these substances by several hours.