Potential uses and benefits
Zinc is essential for many aspects of health and has a variety of benefits.
Treat zinc deficiency
Zinc supplements are often used to help treat and prevent zinc deficiencies.
Although zinc deficiency is uncommon, this mineral is considered an essential nutrient, meaning your body cannot produce it on its own. People with dietary restrictions, impaired nutrient absorption, or certain health conditions may be more susceptible.
Symptoms of zinc deficiency include decreased immunity, hair loss, loss of appetite, diarrhea and slow wound healing.
Studies have found that taking zinc supplements can effectively increase zinc levels in the blood.
According to a review in , most zinc deficiencies are easily corrected with supplements and dietary modifications, which can quickly improve any symptoms caused by the deficiency.
For example, diarrhea may improve in as little as 24 hours, while skin lesions typically heal within 1-2 weeks after people start taking the supplement.
If you get enough zinc from your diet, you may not need a supplement. If you suspect you may be vitamin D deficient, your doctor can test your blood levels to determine whether supplementation may be beneficial.
Can improve immune function
Many over-the-counter (OTC) medications and natural remedies contain zinc because of its ability to enhance immune function and fight inflammation. Therefore, it may help treat certain types of infections if used when symptoms first appear.
A review of seven studies showed that zinc lozenges containing 80-92 mg of zinc could shorten the duration of the common cold by up to 33%.
Zinc also acts as an antioxidant, reducing inflammation and preventing chronic diseases such as heart disease, cancer, and diabetes.
According to a review of 28 studies, some evidence suggests that taking zinc may even prevent symptoms and shorten the duration of some respiratory infections.
Can promote blood sugar management
Zinc is best known for its role in blood sugar management and insulin secretion. Insulin is the hormone responsible for transporting sugar from the blood to the tissues.
Some research suggests zinc may help keep blood sugar levels stable and improve the body's sensitivity to insulin.
One review reports that low zinc levels may be associated with impaired blood sugar levels and type 2 diabetes.
Other research shows that zinc may help reduce insulin resistance, thereby improving the body's ability to use insulin effectively to maintain normal blood sugar levels.
Help fight acne
Zinc supplements are commonly used to promote skin health and treat common skin conditions such as acne.
A form of zinc called zinc sulfate has been shown to be particularly useful in reducing the symptoms of mild to moderate acne.
Not only do people with acne have lower blood levels of zinc than people without acne, but zinc supplements are also able to reduce the average number of inflamed bumps caused by acne, according to one review.
Zinc supplements are also often preferred over other treatments because they are cheap, effective, and have far fewer side effects.
May improve heart health
Heart disease is a serious health problem, accounting for approximately 33% of deaths worldwide.
Some studies show that taking zinc can improve several risk factors for heart disease. They can even lower triglyceride and cholesterol levels.
A review of 24 studies found that zinc supplements lowered levels of total and low-density lipoprotein (bad) cholesterol, as well as blood triglycerides. Therefore, they may help prevent heart disease.
Another analysis of nine studies showed that zinc supplements can reduce systolic blood pressure levels, the highest number in blood pressure readings.
However, there is limited research on the effects of supplements on blood pressure. Additionally, some studies suggest that low serum zinc levels may be associated with a higher risk of coronary heart disease, but the findings remain inconclusive. Therefore, more research is needed.
Slow down macular degeneration
Macular degeneration is a common eye disease and one of the leading causes of vision loss worldwide.
Zinc supplements are often used to slow the progression of age-related macular degeneration (AMD) and help prevent vision loss and blindness.
A 2014 study of 72 AMD patients showed that taking 50 mg of zinc sulfate daily for three months could slow the progression of the disease.
Other reviews similarly recommend zinc supplements to slow the progression of AMD, claiming it improves nutrient flow to the retina to prevent the disease.
However, other research suggests that zinc supplementation alone may not significantly improve vision and should be used in conjunction with other treatment options to maximize effectiveness.
Therefore, more research is needed to understand the connection between this mineral and eye health.
5 foods rich in zinc
Types of zinc supplements
When choosing a zinc supplement, you may notice that there are many different types to choose from.
These different forms of zinc affect your health in different ways.
You may find the following types on the market:
- Zinc gluconate. One of the most common over-the-counter forms, zinc gluconate is often used in cold remedies such as lozenges and nasal sprays.
- Zinc acetate. Like zinc gluconate, zinc acetate is often added to cold lozenges to reduce symptoms and speed recovery.
- Zinc sulfate. In addition to helping prevent zinc deficiency, zinc sulfate has been shown to reduce the severity of acne.
- Zinc Picolinate. According to an older study, your body may absorb this form of zinc better than other types of zinc, including zinc gluconate and zinc citrate.
- Zinc Orotate. This form is combined with a compound called orotic acid. It is one of the most common types of zinc supplements on the market.
- Zinc Citrate. A 2014 study showed that this supplement was absorbed as well as zinc gluconate but was less bitter and had a more appealing taste.
Because it is one of the most widely available and cost-effective forms, zinc gluconate is a great option to increase your intake without spending a lot of money.
At the same time, zinc picolinate may be better absorbed if you can put in a little more.
Available in capsule, tablet, and lozenge forms, no matter which type you choose, there are a variety of options to meet your daily dose of zinc.
Keep in mind that zinc-containing nasal sprays are associated with loss of smell and should be avoided.
dose
How much zinc you should take each day depends on your dietary intake and the type of supplement you choose, as supplements may contain different amounts of elemental zinc.
For example, zinc sulfate contains 23% elemental zinc, so 220 mg of zinc sulfate provides approximately 50 mg of zinc.
Elemental amounts are often listed on the supplement's label so you can easily determine how much you need to take to meet your daily needs.
For adults, the recommended daily dose is usually 15-30 mg of elemental zinc.
You can also get this amount by enjoying a variety of zinc-rich foods as part of a healthy diet, such as meat, poultry, seafood, fortified breakfast cereals, nuts, seeds, legumes and dairy products.
For example, a 3-ounce (85-gram) serving of beef patty contains 5.3 mg of zinc, while some types of breakfast cereals contain about 2.8 mg of zinc per serving.
High-dose zinc supplements can be used to treat conditions such as acne, diarrhea, and respiratory infections.
However, due to the potential side effects of excessive zinc intake, it is best not to exceed the daily limit of 40 mg - except under medical guidance and supervision.
Safety and side effects
If used as directed, zinc supplements can be a safe and effective way to increase your zinc intake and improve many aspects of your health. However, there are side effects to consider.
Side effects of oral zinc supplements
Zinc supplements are generally well tolerated, but some people may experience adverse side effects such as nausea, vomiting, diarrhea, and stomach pain.
Additionally, consuming more than 40 mg of elemental zinc per day can cause flu-like symptoms such as fever, cough, headache, and fatigue.
Zinc also blocks the body's ability to absorb copper, which over time can lead to a deficiency of this critical mineral.
Additionally, zinc supplements have been shown to interfere with the absorption of certain antibiotics, reducing their effectiveness if taken together.
To reduce the risk of side effects, adhere to recommended dosages and avoid exceeding the tolerated upper limit of 40 mg per day unless under medical supervision.
If you experience any side effects after taking zinc supplements, reduce your dose. If symptoms persist, consider consulting a health care professional.
generalize
Zinc is an essential mineral that plays a key role in many aspects of health.
Supplementing with 15-30 mg of elemental zinc daily can improve immunity, blood sugar levels, and eye, heart, and skin health.
However, it is important not to exceed the daily limit of 40 milligrams of zinc, as consuming large amounts of zinc may cause digestive problems and flu-like symptoms, reduce copper absorption, and reduce the effectiveness of certain antibiotics.
