Regarding nutrient deficiencies, we commonly cross paths with a few: vitamin D, vitamin C, omega-3s, and iron… but we rarely hear much about two critical to optimal performance: zinc and vitamin B12.
Zinc and vitamin B12 are two micronutrients essential for proper nervous system function, and inadequate intake can result in some hefty consequences. We’re diving into everything you need to know about zinc and vitamin B12—what they are, why you need them, and where to find them.
What Is Zinc And Why Do You Need It?
If you’ve heard about zinc, you’ve probably heard of it in relation to men’s health. While it plays a significant role in keeping men running, it’s also involved in a lot more:
- Enzyme reactions
- Gene expression
- Immune responses
- Protein synthesis
- DNA synthesis
- Wound healing
- Growth and development
As the second most abundant trace mineral in the body—only after iron—zinc is present in all cells and is required for the activity of over 300 enzymes involved in metabolism, digestion, nervous system function, and more 1, 2.
Zinc is a major healing mineral and also a champion for immune support. It supports the proper function of the thymus gland (an organ involved in immune function) and is required alongside B6 to keep it working correctly.
It affects multiple aspects of immunity ranging from skin barrier function and gene regulation within lymphocytes to the normal development and function of cells mediating nonspecific immune responses (neutrophils and NK cells) 3.
A zinc deficiency affects virtually all aspects of the immune system, as it prevents outgrowth and specific functions of T lymphocytes and compromises B lymphocyte function. Zinc is also a powerful antioxidant that plays a role in stabilizing cell membranes.
It’s clear that zinc is critical for optimal physiological function, but a deficiency isn’t always the result of low dietary intake—it’s also affected by what’s in the diet. Compounds like phytic acid can interfere with the bioavailability of certain minerals, decreasing absorption and influencing levels.
What Is Vitamin B12 And Why Do You Need It?
Vitamin B12, also known as cobalamin, is a water-soluble nutrient generally found as part of a B complex. Like other B vitamins, B12 plays a vital role in energy production, along with red blood cell formation (hematopoiesis), DNA synthesis, brain development, nervous system function, fatty acid synthesis, and myelin formation (nervous system) 4.
Like zinc, B12 requires a specific protein called intrinsic factor for absorption. It’s produced by parietal cells in the stomach and functions to bind B12 to form an IF-B12 complex that allows it to be absorbed in the intestines 5.
Without the presence of IF, B12 cannot be absorbed into systemic circulation unless taken sublingually.
Benefits Of Taking Zinc And B12 Together
Deficiency Symptoms
Where To Find Them
Although B12 and zinc are widely available in many food sources, following a plant-based diet can make getting enough tricky, as both nutrients tend to be concentrated in animal sources. Why not skip the hassle and stress and make things easy?
When you supplement with Performance Lab NutriGenesis Multi, you feel confident that you’re giving your body what it needs to thrive. Multi is a state-of-the-art multivitamin supplying 100% DV of 17+ essential vitamins and minerals.
And if you’re concerned about absorption, don’t fret—NutriGenesis vitamins and minerals are complexed with cofactors to enhance absorption and maximize bioactivity. That way, you know that what you’re taking is being put to good use.