Zinc plays an indispensable role in human health, yet its importance is often under appreciated in clinical conversations about stress and emotional well-being. For practitioners working with clients navigating chronic stress, burnout, or emotional dysregulation, zinc deserves a spotlight—particularly through the lens of Hair Tissue Mineral Analysis (HTMA) and Mineral- Nutritional Balancing (MNB).

Zinc and the Stress Response

Zinc is involved in over 300 enzymatic reactions and is essential for DNA synthesis, cell division, and neurotransmitter regulation. It supports adrenal function, immune defence, wound healing, and inflammatory control. Notably, its critical role in mental and emotional resilience has been highlighted in recent research.

A 2020 meta-analysis indicated that zinc supplementation significantly lowered depressive symptom scores in depressed patients, suggesting its potential as a monotherapy in depression management. Zinc is required for synthesizing and modulating neurotransmitters like GABA and serotonin, both essential for mood regulation.

In clinical settings, when clients present with chronic stress symptoms—poor digestion, anxious rumination, trouble recovering from setbacks—zinc depletion should be considered part of the MNB conversation.

Zinc and Digestion: The Gut-Brain Link

Zinc is foundational for digestive enzyme production, including hydrochloric acid (HCl), which is often diminished during prolonged stress. Suboptimal HCl can lead to poor protein absorption and further deplete micronutrient reserves. This creates a cascade: low zinc impacts digestion, which in turn limits zinc reabsorption—a cycle that can quietly erode resilience over time.

For practitioners supporting gut-brain axis health, evaluating zinc status is a key clinical insight. HTMA can help detect long-term patterns of deficiency or imbalance that aren’t always visible through serum testing alone.

Zinc in HTMA and MNB

In HTMA interpretation, low zinc levels (relative to calcium and copper) may reflect poor absorption, ongoing stress, or displacement due to heavy metals or toxic load. Elevated copper-to-zinc ratios, for example, are often seen in individuals with mood instability or inflammatory conditions.

Zinc also interacts closely with other minerals:
Copper: Zinc and copper compete for absorption in the small intestine. Imbalances can lead to mood disturbances and immune suppression.
Calcium and Magnesium: Zinc helps regulate nervous system tone and can influence how a client experiences stress or fatigue.
Sodium and Potassium: Zinc indirectly affects electrolyte balance and energy output through its role in adrenal hormone modulation.

Understanding these ratios offers a roadmap for personalized, evidence-informed support.

Supporting Zinc Through Food and Targeted Repletion

Some healthy zinc-rich foods would be:
Pumpkin seeds
Beef and lamb
Cashews
Chickpeas

However, stress increases zinc excretion, making dietary intake insufficient in many high-stress individuals. Practitioners often find that gentle, targeted supplementation is needed—especially in clients with digestive issues or absorption challenges.

References

1. Yosaee, S., et al. (2020). Zinc in depression: From development to treatment: A comparative/dose response meta-analysis of observational studies and randomized controlled trials. General Hospital Psychiatry, 66, 134–142.
2. Grabrucker, A.M., et al. (2020). Zinc in the Brain: Friend or Foe? International Journal of Molecular Sciences, 21(23), 8942.
3. Wessels, I., et al. (2021). The nutritional roles of zinc for the immune system. Nutrients, 13(11), 3869.