Zinc: Benefits, Side Effects & Dosage
Zinc is a trace mineral, the second-most abundant in the human body behind iron. Since we can’t produce it naturally, we have to get this important micronutrient from our food and water or from supplements.
Research has established several critical roles that zinc plays in the body. We need it for a properly functioning immune system, a strong cardiovascular system and for the health of our eyes and skin. However, as important as it is, getting too much can have harmful effects. We only need small amounts of it to maintain good health.
Benefits of Zinc
Zinc plays a vital role in the human body, even in tiny amounts. There are over 1,000 enzymes that need it to function. It assists with immune function, healing wounds, cell division, growth and the synthesis of protein and DNA. Here are some areas that it can benefit:
Immune Function
Cold Prevention
Studies show that when we take zinc in the form of lozenges or syrup, it can reduce the duration and severity of cold symptoms by about 33 percent. Some research suggests that it needs to be present in a dose ranging from 75 to 200 mg, but researchers are still investigating the optimal dose. But the key is to take it in the first 24 hours of a cold.
Immune System Defense
However, the immune system is not just there to fight colds. It protects the body from developing diseases in the first place. For example, diabetes and heart disease can develop when the immune system is unable to combat inflammation and oxidative stress. Because it acts as an anti-inflammatory and an antioxidant, research suggests that when we don’t get enough of it or when it doesn’t metabolize properly, it can increase the risk of developing these types of conditions.
Autoimmune Defense
Zinc can also play a protective role against autoimmune conditions, which develop when the immune system erroneously attacks healthy cells.
Heart Health
However, zinc can help keep the cardiovascular system healthy. First, it helps reduce the buildup of plaque in the arteries. Second, when plaque does accumulate, it can keep it from oxidizing, which prevents inflammation. Finally, it strengthens the cells that line blood vessels. Population studies show that patients with adequate zinc are 43 percent less likely to experience CVD death.
Healing
Skin
But supplements can help. Studies show that acne, wounds and skin ulcers, for example, heal faster with a supplement regardless of the person’s zinc status.
Burns
Diaper Rash
An interesting study examined the relationship between zinc levels in healthy babies and diaper rash. The babies with higher levels (measured through hair samples) had less frequent bouts of diaper rash. Regardless of their zinc status, however, a topical cream prevented diaper rash more effectively than talcum powder, but without the respiratory hazards that come with the powder.
Eyes
Oral Health
Mental Health
Research is still emerging, but population studies and clinical trials suggest that supplementation may help reduce symptoms of depression and ADHD in some cases.
Male Reproductive Health
Maybe you’ve heard that oysters are aphrodisiacs. But do you know why? Zinc plays a big role in men’s reproductive health. Seminal fluid has a high zinc concentration that allows sperm to develop and function properly, while maintaining healthy testosterone levels. Interestingly, its antibacterial action in semen helps protect the sperm from bacteria found in the vagina, improving the chances of conception.
Herpes
Test tube studies show that zinc can prevent the herpes virus from replicating, which prompted scientists to try zinc therapy on people with HSV-1 and HSV-2. A study involving 100 men with genital herpes applied a topical cream for six months. Their lesions healed faster and recurred less often.
Correcting Zinc Deficiency with Supplements
Zinc deficiency is more common in the developing world, but it occurs worldwide. Symptoms of a deficiency include irritability, loss of appetite, flaky skin, hair loss, diarrhea, nausea, reduced sense of taste and smell and low insulin levels.
Risk Factors
People who suffer from malnourishment, adults over the age of 60, those with certain gastrointestinal or kidney disorders, pregnant women and people addicted to alcohol are most at risk of deficiency.
Diarrhea
Diarrhea is especially common among children in developing countries and can be attributed to low zinc intake, which can then aggravate a deficiency. Supplements can help to reduce the severity and extent of diarrhea, particularly in malnourished children. Pregnant and nursing women sometimes take it to reduce the chances of diarrhea in infants.
Wilson’s Disease
Finally, zinc supplements help to minimize the symptoms of a rare inherited disease called Wilson’s Disease, which causes copper to accumulate in the body. The supplement prevents excessive copper absorption and increases the amount of copper that the body expels.
Types of Zinc Supplements
As a supplement, zinc combines with other compounds, called chelating agents, that help the body absorb it. There are several types of chelating agents. Each type of supplement contains different amounts of elemental zinc, so it’s important to follow the dosage instructions on the labels. Here are some common supplement forms you’ll find:
Zinc Gluconate
This form of zinc is chemically bonded with gluconic acid. Zinc gluconate is among the best absorbed forms and is used in many over-the-counter cold remedies.
Zinc Citrate
This form combines elemental zinc with citric acid. Studies show that the body absorbs zinc citrate well, comparable to zinc gluconate.
Zinc Orotate
Combined with orotic acid, a molecule required for the regulation of genes that are involved in cell and tissue development, zinc orotate is a popular and well-absorbed supplement.
Zinc Oxide
This is a common ingredient in topical treatments for treating burns, rashes and irritations. Zinc oxide is also present in sunscreen.
Zinc Glycinate
Zinc Dosages
Dosage varies depending on the type of supplement you intend to use. Each type of supplement contains different amounts of zinc. The recommended daily allowance (RDA) of elemental zinc for adult women and men is 8 mg and 11 mg per day, respectively. The Tolerable Upper Intake Level (UL) is the amount that most healthy adults can tolerate without negative side effects, set at 40 mg per day for men and women. Supplement labels should clearly state how much will be in each serving.
Zinc Side Effects
Some people may experience various side effects from zinc supplementation including:
Topical application may cause side effects as well such as:
Precautions
Anemia
Prostate Cancer
Prolonged use of a high-dose supplement may increase the risk of prostate cancer.
Pregnancy or Breastfeeding
Pregnant and nursing women should talk to their doctors before using these supplements. Zinc overdose is unsafe for pregnant and breastfeeding women.
Other Warnings
Zinc supplements can interfere with prescription drugs including (but not limited to) antibiotics, diuretics and penicillamine. If you take any medications, check with your doctor before supplementing.
In addition, never take zinc through a nasal spray because it may cause permanent loss of the ability to smell.
The Bottom Line
Zinc is critical for the human body. It’s necessary for proper growth and development, a healthy immune system and to control inflammation. People assume extreme and overt deficiencies occur mainly in developing countries, but others believe that mild deficiencies are more widespread.
Lack of sufficient zinc in the body causes a wide variety of symptoms and disorders. Some of these symptoms can be reversed with supplements, while others cannot.
The body can’t make zinc on its own. Luckily, many people can receive adequate amounts of it by consuming a diet rich in seafood, meat, dairy and fortified grains. Supplements are also available in many different forms. As important as zinc is, however, more is not necessarily better! It’s important to get the right amount for your body. If you’re unsure, ask your healthcare professional.
Originally published at https://community.bulksupplements.com on July 8, 2019.