Speaker 1 0:01

Welcome back to another episode of a Healthy Shift podcast , the podcast , which is dedicated to help shift workers thrive , and not just survive , in their shift working environments . I'm your host , roger Sutherland , and today there's one thing I'd really like to discuss , and that's a topic that's all too often overlooked in the hustle and bustle of air shift work , and that is the incredible benefits of zinc picolinate . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome back to another episode of a Healthy Shift podcast . It gives me great pleasure to welcome you to today's show and thank you for joining . Now .

Speaker 1 1:21

One thing I want to put on the table and be quite clear about , and that is when it comes to supplements . I don't normally discuss supplements at length , and one of the main reasons is because the supplement industry is a multi-billion dollar industry which is literally there designed to take your money . Majority of supplements have absolutely no purpose at all , because we get majority of what we require from our food . But shift workers this is where we are very different . Shift workers are known and research supports that shift workers really do have a poor diet overall , on average , that is . Some of you will be fantastic on it , but there's others that aren't . But there's one supplement that I want to talk about today in particular , and that is zinc and the role that zinc actually plays . Now , first of all , the supplements that I do actually fully endorse for shift workers .

Speaker 1 2:19

Number one is vitamin D . I take two and a half thousand international units of vitamin D . I take 2,500 international units of vitamin D every single day , and the reason why I do that is because shift workers literally do not get sufficient exposure to sunlight in the middle of the day to synthesize vitamin D , and vitamin D is incredibly difficult to get from food . So that's the first one , vitamin D . The second one that I take is omega-3s . Now , this comes in the form of fish oil . Now , if you're a vegan or a vegetarian , you can also take algae oil as well . It's more expensive , but it is an alternative and it is vital . We here in Australia , or down in the Southern Hemisphere , we literally don't get sufficient fatty fish and we don't get sufficient omega-3s . So I highly recommend that you take two grams that's combined EPA and DHA two grams of omega-3s every single day for your brain and cardiovascular health . Shift workers have an incredibly compromised cardiovascular system purely because of the very nature of working shift work so I highly suggest that we take omega-3s to help support that .

Speaker 1 3:35

The third one that I suggest is creatine . I honestly believe that every single person on this planet should be taking creatine every single day . Creatine is not something that we cycle on and off . It is something that you start taking and you keep taking . I would have been taking creatine now for probably eight years and , um , I just find it enormously beneficial . And if you're a shift worker going into night shift , you can also benefit from increasing the dose of creatine going into and through your night shift to help with your cognitive function , as it's the currency , the energy currency , of the brain , and it will really , really help . But that's the three that I highly recommend that everyone takes , but there are a few others which can be enormously beneficial , but the one that I particularly want that everyone takes , but there are a few others which can be enormously beneficial , but the one that I particularly want to talk about today is zinc and the role that zinc plays , and , in particular , zinc picolinate . Okay , so , whether you're on night shift , or if you're on rotating shifts or you are just literally trying to manage odd hours , it's really important to understand the role of zinc , because it could very well be a game changer for your health and well-being . So let's hook right into it .

Speaker 1 4:52

So let's understand zinc picolinate . Why zinc picolinate in particular ? So first of all , let's break down what zinc picolinate is . Zinc itself is a crucial mineral which is involved in over 300 enzymatic reactions in our body . That's incredible when you think about it . It's vital for our immune function . Hello , shift workers that really suffer . We have a very , very compromised immune system purely because of our circadian desynchronization . It creates all sorts of problems and also because of our poor diet . It creates problems in our gut health as well , and this compromises our immunity . It's also involved in DNA synthesis and even wound healing .

Speaker 1 5:41

However , not all zinc supplements are created equal , and this is what I want to be quite clear on . Don't just stroll into a pharmacy or a supplement store and just pick up any zinc . Zinc picolinate is a form of zinc that is bound to picolinate acid , which helps with much better absorption in the body compared to other forms of zinc like zinc gluconate or zinc citrate . So remember , you are looking for zinc picolinate Now . For shift workers , who are always struggling with irregular eating habits and their disrupted sleep patterns , ensuring that we get an adequate nutrient absorption is essential , and this makes zinc picolinate an excellent option for you to consider Now .

Speaker 1 6:29

What are the benefits of zinc picolinate for our shift working community ? So why should shift workers be particularly interested in zinc picolinate , you ask ? Well , here's some compelling reasons . Number one immune support . Shift workers are more susceptible to illness due to the disrupted sleep and the varying schedules , and zinc plays a critical role in maintaining a robust immune system . Research has shown that zinc picolinate can actually help reduce the duration and the severity of the common cold , which means fewer sick days and more energy to tackle those late night shifts for yourself .

Speaker 1 7:10

The second thing this is where it's underrated as well . This is improved sleep quality . Now , one of the biggest challenges for shift workers is getting quality sleep . Hello , no shit Rog . We all know that we struggle from sleep , but zinc has been linked to the regulation of sleep by its involvement in the production of melatonin , so zinc is involved in manufacturing that hormone , which is our precursor to sleep . This is the hormone that is responsible for sleep , and a study published in the American Journal of Clinical Nutrition found that zinc supplementation could improve sleep quality , help you feel more rested and also more rejuvenated .

Speaker 1 7:57

Now it also plays a significant role in enhanced mood and cognitive function . Now , mood swings and cognitive fatigue are common in our shift working community , and zinc is an essential for neurotransmitter function and also for our brain health . Adequate zinc levels can really help to stabilize our mood and enhance cognitive performance , which will keep you sharp and focused no matter what time of the day it is . And the last one , the benefit is wound healing and your skin health . Now , whether you're dealing with minor cuts or a skin irritation from personal protective equipment , zinc is vital for skin health and also for wound healing , and zinc picolinate ensures better absorption , which means your body can more effectively use this mineral to repair and maintain your healthy skin . So how do we incorporate zinc picolinate ? What's the most important way we do this now that we understand what the benefits are , and clearly shift workers , there is a massive benefit in taking zinc picolinate for us all right .

Speaker 1 9:05

So zinc picolinate supplements are widely available . Me personally , I highly recommend the thorn zinc picolinate and I will put a link to it in the show notes for you to go and pick it up , because it is a really , really a real quality zinc picolinate instead of just not being sure what you get . I highly recommend the Thorne supplements and I do recommend the Thorne zinc picolinate . It's essential to follow a recommended dosage when it comes to zinc . Now the National Institute of Health suggests that a daily intake or a recommended dosage when it comes to zinc Now the National Institute of Health suggests that a daily intake or a recommended daily intake here in Australia is 14 milligrams for men and eight milligrams for women Now , with a slight increase for pregnant or breastfeeding . Now you've got to always consult with a healthcare provider before you start any new supplement , and this is especially important if you have any existing health conditions or if you're taking any other medications , and this is why I tell people you really , really do need to have a discussion with your doctor , purely because of the way that it actually may interact with the medication .

Speaker 1 10:19

Now pair the zinc supplement with food . Taking a zinc supplement with a meal can help to reduce any potential stomach upset and will improve the absorption of it . Now , foods rich in zinc that you can take without supplementing is meat , any shellfish , legumes , seeds and nuts , so if you eat a lot of those , you won't need to supplement with it . While zinc picolinate is well absorbed on its own , if you pair it with zinc-rich foods , this can actually provide an added boost and help it to be absorbed even better . Now what is really important is to keep an eye on your levels . Now .

Speaker 1 10:59

I've spoken in numerous podcasts about the importance of us getting our bloods checked every six months . Your blood is the window into your body and how your body is running , so it's super important to be aware of all these micronutrient levels , in particular zinc , because zinc and copper can both compete with each other , and we need zinc and copper in a ratio of 10 to 1 . Really important , otherwise they start to counterproduct with each other . So it's important to be aware of your zinc levels , as both deficiency as well as excess can literally cause health issues . So don't just go out and keep taking zinc in whatever dose you can , thinking that it's going to help you to sleep and help your immunity . You do need to be very , very careful with zinc , because you can overdose on it as well . Now , signs of deficiency in zinc are frequent infections , skin problems , hair loss , and you might even end up with an impaired taste or smell . And if you notice any of these symptoms , it might be worth sitting down and having a discussion with your healthcare provider or your physician in relation to maybe getting this blood check to see what your zinc levels are like .

Speaker 1 12:12

Okay , now , that's a wrap for today's episode on the benefits of zinc picolinate for shift workers . So by incorporating this really , really powerful supplement into your routine , you can support your immune system , improve your sleep quality , boost your mood and enhance your overall well-being . What's the downside ? Shift workers and remember , thriving in a shift working lifestyle is all about making informed choices that support your health , so thank you for tuning into a healthy shift . If you found this episode helpful , please share it with your fellow shift workers and don't forget to subscribe so you never miss an episode . Until next time , stay healthy and stay resilient . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one . Thank you .