What To Know About Zinc Supplements

You may have heard about zinc’s role in supporting immunity and might wonder if you should take a zinc supplement. The National Institutes of Health (NIH) recommends that you get your zinc from food rather than a bottle, and there are essential reasons behind that advice. In this comprehensive exploration of zinc’s role in our health, we will delve into the various benefits of zinc, its sources, the consequences of deficiency, and whether or not you should consider supplements.

The Multifaceted Benefits of Zinc

Zinc is more than just an immune system booster; it’s a mineral that plays a pivotal role in various bodily functions. It is required for the activity of more than 300 enzymes, making it indispensable for the following aspects of your health:

1. Healthy Digestion: Zinc contributes to the proper functioning of digestive enzymes, facilitating the breakdown and absorption of nutrients.

2. Nerve Function: The mineral is involved in nerve signal transmission, aiding in the communication between nerve cells.

3. Metabolism: Zinc is essential for the metabolism of carbohydrates, fats, and proteins, which are crucial for energy production and overall health.

Moreover, zinc is a significant player in brain health. Research published in the International Journal of Molecular Sciences suggests that imbalances in brain zinc levels might contribute to age-related cognitive decline, depression, and Alzheimer’s disease. This underscores the importance of maintaining adequate zinc levels for cognitive well-being.

Another critical role of zinc is in the body’s healing processes. Zinc supports cell membrane repair, cell growth, and the maintenance of healthy skin. It also plays a fundamental role in DNA repair, further emphasizing its role in the body’s regenerative processes.

Zinc in Your Diet: A Natural Approach

Zinc is readily available in both animal and plant-based foods, making it accessible to individuals with various dietary preferences. Some of the top animal sources of zinc include oysters, beef, blue crab, pork, turkey breast, shrimp, sardines, fish, Greek yogurt, milk, and eggs. However, even vegetarians and vegans can meet their zinc requirements through their diet.

Plant sources of zinc include breakfast cereals, pumpkin seeds, lentils, peanuts, rice, kidney beans, whole-wheat bread, broccoli, cherry tomatoes, and blueberries. This diverse array of sources ensures that zinc can be obtained from a balanced diet that suits various dietary choices.

The daily recommended values for zinc vary depending on age and gender. For instance, men aged 14 and older are advised to consume eleven milligrams per day, while women aged 19 and older should aim for eight milligrams daily. Pregnant and breastfeeding individuals have slightly higher requirements, and children of different age groups have varying needs.

Detecting Zinc Deficiency

Zinc deficiency can manifest in various ways and can have significant consequences for your health. Skin problems and impaired wound healing are common symptoms of zinc deficiency, as highlighted in the Nutrients review. Additionally, insufficient zinc intake can negatively impact your senses, including taste and smell, as well as your appetite. This can result in a decreased intake of essential nutrients, potentially leading to nutritional deficiencies.

Furthermore, zinc deficiency has been linked to increased cell damage caused by free radicals, which are harmful substances associated with premature aging and chronic diseases. Research published in Frontiers in Nutrition indicates that zinc can reduce blood markers for inflammation, a known trigger for both premature aging and chronic diseases.

Several risk factors increase the likelihood of zinc deficiency, including sickle cell disease, gastrointestinal (GI) conditions, a history of bariatric surgery, and a vegan diet rich in legumes and whole grains. If you fall into any of these categories, it’s essential to discuss your symptoms or concerns with a healthcare provider who can assess your zinc status through testing if necessary.

Should You Consider Zinc Supplements?

If a healthcare provider recommends zinc supplements, it’s crucial to work closely with them to determine the most appropriate form, dose, and duration of use. Zinc supplements come in various forms, such as zinc gluconate, picolinate, acetate, and citrate, and are available in different formats, including lozenges, capsules, and drops.

However, the NIH does not generally recommend obtaining your daily recommended value of zinc solely through supplements. Instead, the emphasis is on meeting your zinc requirements through a balanced diet. Consuming zinc-rich foods offers several advantages beyond meeting your nutritional needs. These foods also provide essential nutrients such as protein, fiber, vitamins, minerals, and antioxidants, which contribute to overall health and well-being.

Choosing food sources over supplements also reduces the potential risks associated with excessive zinc intake. The tolerable Upper Intake Level (UL) for zinc, which includes both dietary sources and supplements, is set at 40 milligrams per day for adults aged 19 and older. Exceeding this limit can lead to adverse health effects, including nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, headaches, altered copper and iron function, weakened immunity, and even disruptions in cholesterol levels.

Therefore, it’s essential to remember that more zinc isn’t necessarily better. If your healthcare provider suggests a zinc supplement, be sure to discuss various factors, including the appropriate dose, form, frequency of use, duration, and timing.

Zinc and the Common Cold

Given zinc’s role in supporting the immune system, many people turn to this mineral when combating common colds. However, research on the effectiveness of zinc for treating the common cold has yielded mixed results.

A study published in 2017 in Open Forum Infectious Diseases found that individuals with a common cold who took zinc lozenges recovered faster than those who did not. After five days, 70% of the zinc group had recovered compared to only 27% of the placebo group.

In contrast, a study published in Pharmacology and Therapeutics concluded that zinc acetate lozenges had no significant impact on the recovery rate of individuals with a common cold.

Given these varying findings, it’s advisable to consult your healthcare provider if you decide to use zinc as a cold remedy. They can provide guidance on the appropriate form, dose, and duration of zinc supplementation for your specific situation.

A Final Word on Zinc

In summary, zinc is a multifaceted mineral with a wide range of health benefits, from supporting the immune system to aiding digestion, nerve function, metabolism, and brain health. It plays a critical role in the body’s healing processes and DNA repair.

When it comes to meeting your zinc requirements, a balanced diet that includes a variety of zinc-rich foods is the preferred approach. This not only ensures adequate zinc intake but also provides a wealth of other essential nutrients and reduces the risk of excessive zinc consumption associated with supplements.

If you have concerns about your zinc intake or are at risk of deficiency due to certain factors, consult with a healthcare provider who can assess your individual needs and recommend appropriate dietary adjustments or supplements. Remember that the key to reaping the benefits of zinc lies in striking the right balance, and a healthcare professional can help guide you on that journey to optimal health and wellness.