Zinc Supplements Benefits Usage and Safety

Zinc is an essential mineral that plays a vital role in various bodily functions, including immunity, digestion, nerve function, and metabolism. If you’re considering zinc supplements, it’s important to understand their potential benefits, proper usage, and safety guidelines.

The recommended daily value (DV) for zinc varies by gender and age:

• Women: 8 mg per day
• Men: 11 mg per day

Zinc is required for the activity of over 300 enzymes in the body, aiding in essential bodily functions .

Dietary Sources of Zinc

It’s best to obtain zinc from dietary sources such as:

• Meat: Beef, pork, turkey breast
• Seafood: Blue crab, oysters, sardines, shrimp
• Vegetables: Broccoli
• Fruits: Blueberries
• Dairy: Greek yogurt, milk
• Grains and legumes: Whole-wheat bread, rice, kidney beans, lentils
• Nuts and seeds: Peanuts, pumpkin seeds

Vegetarians and vegans can also maintain adequate zinc levels through a well-planned diet .

Benefits of Zinc Supplements

Treat Zinc Deficiency

A significant portion of older adults has zinc intakes below the estimated average requirement. Zinc deficiency can manifest in various ways, including skin problems, impaired wound healing, and decreased senses and appetite . Zinc supplements can help address these deficiencies and improve overall health.

Shorten Colds

Many people use zinc lozenges to combat colds. A 2017 study found that zinc lozenges can shorten the duration of colds, with 70% of participants recovering faster than those who took placebos . However, other studies have shown mixed results . Consult a healthcare provider about the appropriate form and dosage.

Treat Acne

Zinc supplements can help treat acne by reducing inflammation, protecting against bacterial growth, and decreasing oil gland activity .

Improve Sexual Health

Oral zinc supplements may improve sexual health concerns in men, although more research is needed. Low zinc levels have been linked to delayed sexual development and fertility problems, while excessive zinc may damage sperm .

Prevent Age-Related Macular Degeneration

Zinc is essential for eye health and can help prevent age-related macular degeneration by protecting the retina .

Treat Diarrhea

In malnourished children, oral zinc supplements can shorten the duration and severity of diarrhea. The recommended dose for treating diarrhea is 5–20 mg .

Promote Wound Healing

Zinc is crucial for wound healing, with about 5% of the body’s total zinc found in the skin. It aids in cell membrane repair, cell growth, and maintaining healthy skin . A 2017 study found that 50 mg of zinc per day helped reduce foot ulcers in people with diabetes .

Reduce Inflammation

Zinc can reduce blood markers for inflammation, a known trigger for premature aging and chronic diseases. By decreasing oxidative stress, zinc helps mitigate inflammation linked to heart disease, cancer, and age-related cognitive decline .

How to Take Zinc Supplements

Zinc supplements come in various forms, such as zinc gluconate, picolinate, acetate, and citrate, and can be taken orally or applied to the skin. The appropriate form and dosage should be determined with the help of a healthcare provider .

Dosage Guidelines

The recommended DV of zinc depends on age and life stage:

• Infants (0-6 months): 2 mg
• Children (7 months-3 years): 3 mg
• Children (4-8 years): 5 mg
• Adolescents (9-13 years): 8 mg
• Adolescents (14-18 years): 9 mg (women), 11 mg (men)
• Adults (19 years and older): 8 mg (women), 11 mg (men)
• Pregnant and breastfeeding women have slightly higher needs .

Safety and Side Effects

Potential Drug Interactions

Zinc supplements may interact with certain medications, including antibiotics, penicillamine, integrase inhibitors, cephalexin, amiloride, ritonavir, atazanavir, and cisplatin. Consult a healthcare provider before starting any zinc supplement to avoid adverse interactions .

Overconsumption Risks

The tolerable upper intake level (UL) for zinc is 40 mg per day for adults. Exceeding this amount can lead to side effects such as abdominal cramps, diarrhea, headaches, loss of appetite, low HDL cholesterol, nausea, vomiting, and weakened immunity

Zinc supplements can offer various health benefits, including improved immunity, skin health, and wound healing. However, it’s crucial to consult a healthcare provider for personalized advice and to avoid potential risks. Whenever possible, aim to meet your zinc needs through a balanced diet to benefit from the wide array of nutrients in zinc-rich foods

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