When they start to feel under the weather, a lot of people, and for good reason, turn to zinc lozenges and tablets. Zinc is not only one of the most common trace minerals in the body, but it also has a significant impact on almost every area of health. For instance, more than 300 distinct enzymes need zinc as a cofactor, which means it is necessary for their correct operation.
There are numerous reasons to make sure you obtain your recommended daily intake of this mineral; evidence from research that suggests it may boost immune function, regulate blood sugar levels, and promote heart, skin, and eye health.
Bid adieu to vitamin C. Zinc may be the town's new cold fighter. Numerous studies have shown that zinc supplements can help reduce the duration of a typical cold, but it also plays an important role in fostering appropriate growth. The types, advantages, and dose guidelines for zinc supplements are discussed in this article along with any potential concerns and adverse effects. Continue reading to know more!
About Zinc
Zinc needs to be a regular component of the diet because the human body cannot keep large amounts of it. Fish, chicken, and red meat are typical food sources of zinc. Short stature, a diminished sense of taste, and malfunctioning testes and ovaries can all be symptoms of zinc deficiency.
Zinc is taken orally to treat and prevent zinc deficiency and associated effects, such as Wilson's disease, poor wound healing, severe diarrhoea in children, and stunted growth.
It is also used to strengthen the immune system, improve growth and health in infants and children with low levels of zinc, treat the common cold and recurrent ear infections, the flu, upper respiratory infections, prevent and treat ringing in the ears, swine flu, severe head injuries, lower respiratory infections, etc. Infections brought on by parasites, such as malaria are also treated with it.
Keep in mind that many zinc products also include cadmium, another metal. This is due to the chemical similarities between zinc and cadmium, which frequently coexist in nature. Kidney failure can result from prolonged exposure to high levels of cadmium. Supplements containing zinc may differ up to 37-fold in their cadmium content. Search for items containing zinc gluconate. The least amount of cadmium is consistently seen in zinc gluconate.
It's likely that you already satisfy your daily requirements if you consume a healthy, varied diet. But if you suffer from a zinc deficiency or are at danger of becoming one, a supplement may be helpful.
Potential Uses and Benefits
Zinc is essential for many facets of health and has been linked to a number of advantages.
Treatment of Zinc Deficiency
Zinc supplements are frequently used to treat and prevent zinc deficiency. Though zinc deficiency is unusual, the mineral is classified as an essential nutrient, which means your body cannot produce itself. People who follow a strict diet, have poor nutrient absorption, or have certain medical conditions may be more vulnerable to it.
Reduced immunity, hair loss, diarrhoea, poor appetite and slow wound healing are all symptoms of zinc deficiency. Taking zinc supplements has been shown in numerous studies to effectively increase zinc levels in the blood.
As per one review, most instances of zinc deficiency can be easily remedied with supplements and dietary changes, resulting in a rapid improvement of any deficiency-related symptoms. For example, diarrhoea may improve within 24 hours, whereas skin lesions generally heal within 1-2 weeks after people begin taking the supplements.
Supplements might not be required if your diet contains a sufficient amount of zinc. A doctor can perform a blood test to check your levels if you think you might be deficient and assess whether or not a supplement would be helpful.
Might Help Improve Immune Function
Due to its capacity to strengthen the immune system and reduce inflammation, zinc is a common ingredient in over-the-counter (OTC) drugs and natural therapies. Therefore, if given as soon as symptoms emerge, it may help treat some infections.
According to one analysis of seven studies, zinc lozenges with 80–92 mg of zinc per tablet may reduce the duration of the common cold by up to 33%. Additionally, zinc may function as an antioxidant, lowering inflammation and defending against long-term illnesses like diabetes, cancer, and heart disease.
A review of 28 research revealed some evidence that zinc supplementation may even be able to prevent symptoms and reduce the length of some respiratory tract infections.
Might Promote The Management Of Blood Sugar
Zinc is well known for its function in insulin secretion and blood sugar regulation. The hormone insulin is in charge of carrying sugar from the bloodstream to the tissues of the body.
According to some research, zinc may help maintain consistent blood sugar levels and increase the sensitivity of your body to insulin. According to a review, type 2 diabetes and poor blood sugar levels may be related to low zinc levels. According to additional studies, zinc may aid in lowering insulin resistance, which could enhance your body's capacity to utilise insulin effectively and maintain appropriate blood sugar levels.
Might Help Fight Acne
Zinc supplements are frequently used to maintain healthy skin and cure common skin issues such as acne. Zinc sulphate, a specific form of zinc, has been found to be particularly effective for reducing the symptoms and signs of acne, ranging from mild to moderate.
In a review, it was discovered that zinc supplements could reduce the typical number of acne-related inflammatory bumps in addition to the fact that persons with acne typically have lower blood levels of zinc than those who do not have the condition.
Additionally, zinc supplements are frequently preferred over alternative forms of treatment since they are less expensive, more efficient, and have significantly less adverse effects.
Might Improve The Health Of Your Heart
Heart disease is a significant medical illness that causes about 33% of deaths globally. According to some research, consuming zinc may reduce a number of risk factors associated with heart disease. They might even reduce the levels of cholesterol and triglyceride.
The levels of total and LDL (bad) cholesterol as well as blood triglycerides were found to be reduced by zinc supplements after an evaluation of 24 studies. In this way, they may be able to potentially lessen the risk of heart disease.
Research on how supplements affect blood pressure, nevertheless, remains limited. Furthermore, although results are still preliminary, several research imply that low serum zinc levels may be linked to an increased risk of coronary heart disease. So, additional investigation is required.
Slow Macular Degeneration
Macular degeneration is a common eye condition that is one of the primary causes of blindness globally. Zinc supplements are frequently used to decrease the progression of age-related macular degeneration (AMD) and aid in the prevention of vision loss and blindness.
Several studies advocate zinc supplementation to delay the growth of AMD, saying that it may increase nutrient flow in the retina and hence protect against any illness. Other studies, however, suggest that zinc supplements alone may not substantially enhance vision and should be combined with other therapy approaches to achieve the best outcomes.
As a result, additional research is required to discover more about the relationship between this mineral and eye health.
How Much Zinc Does the Body Actually Require?
Because zinc cannot be stored in the body, it must be obtained through diet or supplementation. It doesn't take much to satisfy your daily requirement; most Americans tend to meet the same easily by eating a varied diet.
The daily needs for zinc, according to age, are as follows:
- 0–6 months: 2 milligrams (mg)
- 7–12 months: 3 mg
- 1–3 years: 3 mg
- 4–8 years: 5 mg
- 9–13 years: 8 mg
- 14–18 years (boys): 11 mg
- 14–18 years (girls): 9 mg
- Adult men: 11 mg
- Adult women: 8 mg
- Breastfeeding teens: 13 mg
- Breastfeeding women: 12 mg
- Pregnant teens: 12 mg
- Pregnant women: 11 mg
What are the Symptoms Associated with Zinc Deficiency?
A person could develop a zinc deficiency if he does not consume enough zinc, if his body fails to absorb the nutrient efficiently, or if the mineral is lost through his digestive system. Several symptoms linked with zinc deficiency are:
- Discolored or distorted nails
- Impaired growth
- Diarrhea
- Delayed puberty
- Hair loss
- Erectile dysfunction
- Swollen tongue
- Decreased immunity
Although zinc insufficiency is uncommon in the United States, some groups of people are considered to be more vulnerable than others. This includes:
- People who suffer from gastrointestinal conditions such Crohn's disease and ulcerative colitis, as zinc can get lost through the gastrointestinal tract.
- People who have sickle cell disease, as they could need extra zinc.
- Vegetarians, as they tend to miss out on the consumption of seafood and meat rich in zinc.
- Pregnant women as a growing baby in their womb need an increase in zinc intake.
- Alcoholics, since they are less likely to be able to absorb the vitamin and are more likely to pass it when they use the restroom.
Various Kinds of Zinc Supplements
A person can probably notice that there are several different kinds of zinc supplements available when making a choice. The health of a person is impacted differently by each of these different types of zinc.
The different kinds of zinc supplements one can find in the market are:
Zinc Gluconate
Zinc gluconate, one of the most popular OTC forms, is frequently utilised in cold medications; it includes lozenges and nasal sprays.
Zinc Acetate
Similar to zinc gluconate, zinc acetate is frequently included in cold lozenges to lessen symptoms and hasten the healing process in people.
Zinc Sulfate
Zinc sulphate has been demonstrated to lessen the severity of acne in in addition to assisting the prevention of zinc deficiency.
Zinc Picolinate
One older study found that this form of zinc may be more readily absorbed by the body when compared to zinc gluconate and zinc citrate.
Zinc Orotate
This form is linked to a compound known as orotic acid. It's one of the most popular varieties of zinc supplements available in the market today.
Zinc Citrate
According to a study conducted in 2014, this kind of supplement has an equally good absorption rate as zinc gluconate but a less harsh and a more pleasant taste.
Zinc gluconate can prove to be a smart choice to increase your intake without breaking the bank because it is one of the most widely available and reasonably priced forms. If you have a little extra money to spend, zinc picolinate might be more easily absorbed by your body.
There are numerous ways to acquire your recommended daily intake of zinc, independent of the form you select. These include capsules, tablets, lozenges, etc. It must be noted that nasal sprays that contain zinc should not be used as they have been associated with loss of smell.
Food Items that are High in Zinc
In addition to taking zinc supplements, you can raise your intake naturally by eating more foods high in zinc. Both animal and plant-based diets are a good source of zinc.
The following are considered to be some of the primary animal sources of zinc:
- Oysters
- Blue crab
- Turkey breast
- Sardines
- Greek yogurt
- Eggs
- Milk
- Fish
- Shrimp
- Pork
- Beef
Even vegans and vegetarians can consume enough zinc. The Academy of Nutrition and Dietetics states that adult vegetarians consume zinc at levels that are within the normal range. The body of an adult can also adjust to a vegetarian diet in a manner that enhances zinc status, such as by increasing absorption and retention of zinc.
Various plant sources of zinc include:
- Breakfast cereals
- Lentils
- Rice
- Whole-wheat bread
- Cherry tomatoes
- Blueberries
- Broccoli
- Kidney beans
- Peanuts
- Pumpkin seeds
Dosage of Zinc and its Supplements
Your dietary consumption and the kind of supplement you pick will determine how much zinc you need to take each day because different types of supplements have varied quantities of elemental zinc. For instance, because 220 mg of zinc sulphate contains 23% elemental zinc, it delivers roughly about 50 mg of zinc.
It is usually simple to calculate how much of your supplement to take to meet your daily needs because the elemental quantity is generally indicated on the label. An adult is recommended to take somewhere around 15 to 30 mg of elemental zinc per day.
This amount can also be gained by eating a range of food items rich in zinc as part of a balanced diet, such as fish, meat, poultry, fortified breakfast cereals, dairy products, nuts, legumes, seeds, etc. A 3-ounce (85-gram) plate of beef patty, for example, contains 5.3 mg of zinc, while different types of morning cereal contain roughly 2.8 mg per serving.
For the treatment of conditions such as respiratory infections, diarrhoea, and acne, a higher dose of supplementary zinc might be needed. However, it's advisable to stay under the daily maximum of 40 mg of zinc unless under medical supervision and guidance due to the potential adverse effects of excessive consumption of zinc.
Side Effects linked with the Consumption of Oral Zinc Supplements
Zinc supplements can be a secure and efficient method to boost your intake of zinc and enhance various elements of your health when used as recommended. There are, however, negative repercussions to take into account. They are elucidated below:
- When applied topically to the skin or taken orally in doses no greater than 40 mg per day, zinc is likely safe for the majority of adults. Without the guidance of a healthcare provider, routine zinc supplementation is not advised. Zinc may have adverse consequences on some people, including renal and stomach damage, nausea, vomiting, diarrhoea, and metallic taste. Zinc may produce burning, stinging, tingling, and itching when applied to injured skin.
- When taken orally in dosages larger than 40 mg per day, zinc is considered to be possibly safe. There is some significant concern that doses greater than 40 mg per day may reduce the amount of copper the body absorbs. Anaemia may result from decreased copper absorption.
- Zinc may result in a permanent loss of smell if inhaled through the nose, making it possibly unsafe. After receiving more than 100 reports of loss of smell, the US Food and Drug Administration (FDA) recommended customers not to use specific zinc-containing nose sprays (Zicam) in June 2009. Numerous reports of smell loss from users of these zinc-containing nose sprays have also been sent to the manufacturer. Avoid using zinc-containing nasal sprays.
- It is likely unsafe to consume large amounts of zinc. High doses that are above the advised levels may result in a fever, coughing, stomach ache, exhaustion, and other issues.
The chance of developing prostate cancer is doubled by supplementing more than 100 mg of zinc daily or for at least a period of ten years. A separate zinc supplement taken in addition to a multivitamin in large doses raises concerns that it could increase the risk of dying from prostate cancer.
Zinc intake of 450 mg or more per day can affect blood iron levels. Zinc in a single dose of 10–30 grammes can be lethal.
Can Zinc have a Negative Interaction with any Medications?
If you take quinolone or tetracycline antibiotics, penicillamine (used to treat rheumatoid arthritis), or thiazide diuretics, you should also be cautious about your zinc intake. People who take thiazide diuretics blood pressure drugs have an increased risk of losing zinc in urine, and taking oral zinc while taking penicillamine or antibiotics can prevent the medications from working as intended. Zinc compounds that enter the nasal cavities put users at risk of temporarily or permanently losing their sense of smell.
Warnings and Special Precautions
Children and Infants
When taken orally in accordance with the suggested dosages, zinc is likely safe. When used in high dosages, zinc is possibly safe.
Breast-Feeding and Pregnancy
Most pregnant and nursing women are likely safe while taking the appropriate daily doses of zinc (RDA). Zinc is, however, likely unsafe when used by pregnant women and possibly unsafe when used by breast-feeding women in high dosages. Pregnant women over the age of 18 shouldn't consume more than 40 mg of zinc daily, and pregnant women between the ages of 14 and 18 shouldn't consume more than 34 mg. Breastfeeding women over the age of 18 shouldn't take more than 40 mg of zinc daily, and those between the ages of 14 and 18 shouldn't take more than 34 mg.
Alcoholism
Poor zinc absorption in the body is correlated with long-term, excessive alcohol consumption.
Diabetes
In diabetics, high zinc dosages can reduce blood sugar levels. Diabetes sufferers should consume zinc products with caution.
Hemodialysis
Hemodialysis patients may need zinc supplements since they appear to be at risk for a zinc deficit.
AIDS or HIV (human immunodeficiency virus)
In case of HIV/AIDS, use zinc with caution. People with HIV/AIDS have been shown to live for a shorter time when zinc is consumed.
Inability of the body to absorb nutrients in several syndromes
There may be a zinc deficiency in people with malabsorption syndromes.
Rheumatoid Arthritis (RA)
People with rheumatoid arthritis (RA) absorb zinc at a lower rate.
Conclusion
Zinc is a necessary mineral that is important for several facets of your health. A daily supplement of 15–30 mg of elemental zinc may help with blood sugar control, immunity, and the health of the eyes, heart, and skin. However, it's crucial to stay under the daily maximum of 40 mg of zinc because exceeding this amount can lead to digestive problems, flu-like symptoms, decreased copper absorption, and decreased antibiotic effectiveness.
Finding the appropriate balance is essential to reap the benefits of zinc, one of the elements necessary for optimum wellness. So, to reap the benefits of zinc without going overboard, concentrate on food sources. Aim for a variety of plant and animal foods if you are an omnivore. And if you follow a plant-based diet, concentrate on the best plant sources and use them frequently.
Due to dietary restrictions, culinary choices, or health conditions, you may be concerned that you are not consuming enough zinc from your usual diet. Discuss the possibility of taking zinc supplements with your healthcare provider.
