Zinc is an essential mineral that we all need. It’s a component of every protein in the body. It’s also needed to make DNA and is needed to make protein. It’s a key component of the immune system and is an important nutrient for our skin, hair, nails, and teeth. Zinc is important for the body’s ability to fight infections.
Zinc is also needed to activate DNA. It is needed for the production of dopamine, a chemical that our brain uses to produce feelings of pleasure.
Zinc is also needed for the production of red blood cells, the building blocks of blood.
Zinc is needed to help keep our skin healthy. It’s needed for the formation of new skin cells and the production of collagen, a protein that helps keep our skin strong and elastic.
Zinc is needed by the thyroid gland to make thyroid hormones. It’s also needed by the pancreas to produce insulin and other hormones.
Zinc helps us feel better because it has anti-inflammatory properties. It also helps us fight infections.
Studies have shown that zinc can even help people with asthma control their condition more effectively.
Zinc is also important for the production of white blood cells. It’s needed to help our immune system function properly.
If you have a zinc deficiency, you may experience:
- A weakened immune system
- A low mood
- A poor appetite
- A compromised immune system
Benefits of Zinc Supplements
Zinc is an essential mineral that’s found in all animal foods. It’s also found in many plants, including red meat, poultry, nuts, and seeds. However, most people don’t get enough zinc.
Zinc is also a part of many multivitamins. However, it’s possible to get too much zinc in your body.
Some people use zinc supplements as a way to make up for what they don’t get in their diet. Zinc supplements can also include other minerals, such as calcium, iron, and magnesium.
Other vitamins and minerals that may be added to your body to help improve your Zinc Status include:
- Vitamin D
- Vitamin E
Zinc and Iron
Studies have shown that zinc and iron can improve the body’s ability to fight infection. However, it’s important to note that there are some foods that contain zinc and iron that you should avoid.
Avoid these foods while taking a zinc supplement:
- Red meat
- Egg yolk
Some people take zinc supplements because they aren’t getting enough in their diet. Because of this, they don’t know which foods to eat and which to avoid.
Zinc and Magnesium
Some people don’t get enough magnesium in their diet. It’s also possible to get too much magnesium in your body.
Magnesium is a key component of many enzymes that help us digest our food. It’s also involved in the production of:
Magnesium is an important nutrient for people with diabetes. Studies have shown that magnesium can help people with diabetes control their blood sugar levels better.
Zinc and Magnesium can be taken together to help improve our magnesium status.
Zinc and Vitamin D
Vitamin D is necessary for proper bone and muscle health. It can also help us produce red blood cells and keep our immune system strong.
Studies have shown that people with low Vitamin D levels are more susceptible to infections. Zinc and vitamin D can be taken together to help improve our Vitamin D levels.
Zinc and Molybdenum
Molybdenum is important for the production of red blood cells. It’s also needed to produce energy within our cells. Some studies have shown that molybdenum can help decrease the time it takes to heal a wound.
Zinc and Selenium
Selenium is a trace element that’s needed for the production of:
- Amino acids
- Nucleic acids
- Serum protein
Selenium is especially important for people with diabetes because it’s needed for the production of insulin. Some studies have shown that people with diabetes who take selenium supplements may have a reduced risk for heart disease.
Zinc and Selenium can be taken together to help improve our selenium levels.
Zinc and Calcium
Calcium is an important component of bones and teeth.
Calcium and vitamin D are important for the immune system. Studies have shown they can help people with diabetes control their blood sugar levels better.
Zinc and Calcium may be taken together to help improve our calcium levels.
How Much Zinc Should I Take?
It’s important to talk with your healthcare provider before you start taking a zinc supplement, especially if you have any health conditions.
In general, you should not take more than 1,000 mg of zinc per day.
As with any supplement, it’s important to talk with your healthcare provider before you start taking a zinc supplement.
The Food and Drug Administration (FDA) has approved specific amounts of zinc for adults, children, and pregnant and breastfeeding women.
The following amounts are considered safe for adults:
- Men: 1,000 mg per day
- Women: 1,200 mg per day
- Pregnant and breastfeeding women: 1,500 mg per day
The following amounts are considered safe for children:
- Men: 1,200 mg per day
- Women: 1,000 mg per day
The following amounts are considered safe for people who are pregnant:
- Men: 1,000 mg per week
- Women: 1,000 mg per week
- Pregnant people: 1,200 mg per day
The following amount is considered safe for people who are breastfeeding:
- Men: 1,000 mg per feed
- Women: 1,000 mg per feed
Your healthcare provider may have specific recommendations for you. Always speak with your healthcare provider before you take a zinc supplement.
Taking a zinc supplement may cause side effects, such as:
- Zinc deficiency
- Zinc-induced muscle weakness
- Zinc-induced skin problems
If you experience any of these side effects, stop taking the zinc supplement and contact your healthcare provider.
What Are the Side Effects of Taking a Zinc Supplement?
Although taking a zinc supplement doesn’t cause any risks, it’s still important to talk with your healthcare provider before you start taking a zinc supplement.
Some of the side effects of taking zinc include:
- Zinc-induced muscle breakdown
- Zinc-induced nausea
- Zinc-induced vomiting
Zinc supplements may interfere with some medications, including:
- Birth control pills
- Diabetes drugs
If you take any of these medications, don’t stop taking them without speaking with your healthcare provider.
Who Should Avoid a Zinc Supplement?
You should avoid zinc supplements if you:
- Have a zinc deficiency
- Have an abnormal zinc level
- Have an inflammatory bowel disease such as Crohn’s disease
- Have a zinc allergy
- Are pregnant
How Do I Take a Zinc Supplement?
When taking a zinc supplement, it’s important to take it at the same time every day. Never take zinc in a laxative. It may cause constipation.
The following are the recommended dosages for adults and children. Always speak with your healthcare provider before you start taking a zinc supplement.
The bottom line
Zinc is an important mineral that’s required for many processes in the body. It’s also important for many people with diabetes to maintain healthy blood sugar levels.
Zinc is available in supplements and multivitamins and is generally safe for most people. However, it’s important to talk with your healthcare provider before you start taking a zinc supplement.
Images by Freepik
Generated by AI