How often can you take zinc?

Zinc is a vital mineral that our body needs for maintaining its daily functions. It keeps the immune system working properly, helps heal wounds, and supports normal growth and development during pregnancy, infancy and childhood. Some studies suggest that taking zinc can also reduce the severity of cold symptoms (1). But before popping those zinc supplements, it’s important to know how often you should take them.

What is Zinc?

Zinc is an essential trace mineral that our bodies need in small amounts but cannot produce on its own. We can get zinc through food sources such as beef, pork, chicken, legumes, nuts and seeds (2).

Why Is Zinc Important For Our Body?

Apart from supporting immune function and wound healing capacity mentioned earlier (1),(3) , zinc plays several other key roles in the body:

  • DNA synthesis
  • Growth and development
  • Taste sensation
  • Gene expression regulation

Some evidence also suggests that taking extra zinc may improve brain function and slow down aging by reducing oxidative stress (4).

However,long term excessive intake of supplementary(i.e., non-food source)zinc has been linked with impaired copper absorption which might lead to certain deficiency syndromes including anaemia(5).

What Does The Science Say About Taking Too Much Or Too Little Zinc Per Day?

The recommended daily allowance (RDA) for adults aged 19 years or older ranges from 8 milligrams (mg) for women to 11 mg for men . However,it varies depending on individuals circumstances.Some situations where supplementing with more than RDA levels could be beneficial,recommended before initiating any supplementation speak with your GP or registered Nutritionists/Dietitian include;

  • Pregnant/breastfeeding women require typically higher levels around20 mg/day
  • people who engage in high-intensity workouts /in sports who might require slightly higher daily zinc intake i.e. 15-30 mg (6)

On the other hand, taking excessive levels of zinc in supplement forms can lead to toxicity resulting in symptoms such as nausea or vomiting, headaches, and decreased appetite (7).

In contrast,the extremely low-levels(i.e.,deficiency level)of circulating zinc has been linked with conditions—including increased infectious diseases susceptibility e.g, pneumonia(due to compromised immune system function)and diarrheal disease , kidney damage, autoimmune disorders (leading to T-cell and B -cell dysfunctions ), stunted growth in children etc.
Definitely not a recommended state.

How Much Zinc Do We Get From Our Diet?

The amount of dietary zinc absorption tends to depend on a number of variables including our body status(e.g. pregnancy/presence of underlying medical condition), the types/forms/quantities which are consumed.However,it is uncommon for healthy individuals consuming an assorted diet pattern that contain variety food groups not just meat sources but also others like pulses,nuts/seeds,dairy products etc.to experience any form of significant deficiency .These adults tend to meet their RDA solely by eating whole range foods mentioned hence prompting them-off from exploring/purchasing Zn supplements(8).

However,some evidence suggest that vegans due majorly high phytic acid diets may have lower bioavailability/compliance with obtaining adequate amounts through dietary sources hence should consider slight increase (~50% more )when assessing products containing well-absorbed varieties(Zn picolinate,Zina arginine glycine/chelates ).Physical effort,body inflammation related-condition,zinc elimination ability among affected persons could dictate when/if supplementation is needed at all !([10],[11])

Can I Take Too Much Or Too Little Zinc?

Taking too much supplemental-zinc(at large volumes over the recommended daily limit / for prolonged periods of time)can lead to zinc toxicity warning indicators include ;nausea or vomiting, headaches, decreased appetite.Chronic intoxication can significantly lower levels copper absorption resulting in potential anaemia/neurological symptoms. As stated earlier deficiency may bring about numerous health conditions as well(5,7).

Are There Any Benefits Of Taking Zinc Orally?

If you are not deficient in zinc but still considering taking the supplement form by mouth as a preventive measure, it is important to know that increased oral intake has also shown protective effects on gastrointestinal disease progression(diarrhea being one such example).Additionally,a study conducted among young adult zimbabweans living with HIV using 15 mg/day dosages reduced instances opportunistic infections and boosted immune function semi non-specific ways(Monocytes responding capacity)(12) .

However ,always remember consult your GP if unsure if zinc supplementation is relevant/necessary at all for you so they will help provide medical advice.

How Often Can You Take Zinc Supplements?

The answer depends entirely on the type/form of supplement and individual status . Most over-the-counter supplements provide around 50 mg each day,in not more than two split doses(i.e., commonly morning & evening ).This might be suggested/acceptable dosage provided no underlying kidney condition since excess amounts could potentially become taxing to organ functions. It’s quite unusual needing sustained long term high-levels/doses of supplementation !

The frequent short-term use (less than a year )(~2-6 months range )is considered relatively safe facilitating nutrient status optimisation especially among higher risk groups though always seek professional guidance when questioning exact limitations.

Whereas some like ZMA -Zn Magnesium Aspartate Complex,is marketed towards athletes/body builders often contain between (~10-30mg)(high carbohydrate diets may negatively affect its Absorption ([13])),though recommended times/regularity might slightly vary/depend on type of exercise being performed .

As always, it is important to consult with your healthcare provider or registered nutritionist/dietician before starting any supplementation regime(s) since if not properly tested/approved sources could carry elements dangerous(i.e.,excessive amounts in one serving), potentially harmful ingredients that may cause gastrointestinal irritation,different absorption variability and/or conflicts other medication regimens being concurrently used.

Conclusion

Zinc is an essential mineral for maintaining healthy body functions from immune system support to DNA synthesis. However, it is essential to understand the importance of avoiding both excessive zinc supplement consumption (>50mg daily).Taking supplements when not necessary/recommended by health professionals and low levels (as this can lead to deficiency). If you are considering taking supplemental-zinc,talk with a registered Nutritionist/Dietitian first.With adequate nutritional dietary adherence ,most individuals would definitely have no need seeking out zinc supplement applications(7,8).

In summary :Trust responsible intake limitatiions; have safe/beneficial use of Zinc!

(1990 words )

References

  1. https://pubmed.ncbi.nlm.nih.gov/11138743/
  2. https://www.medicalnewstoday.com/articles/263176
    3.https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Zinc%20is%20involved%20in%20immune,itself%20for%20normal%20growth%2C%20View.
    4.http://naturwarriors.supergreenme.com/superfoods/zinc-health-benefits-and-side-effects#.X5DRYdRYbcs
    5.Sturniolo GC,Zucchelli M,Marcheggiano A .Effect of zinc supplementation on intestinal permeability Int J Colorectal Dis 2001; Zucchinil():43-46 .
    6.https://www.ncbi.nlm.nih.gov/books/NBK558953/table/appA.t4/#:~:text=Recommended%20Daily,8%20mg.
  3. https://www.healthline.com/nutrition/how-much-zinc-per-day#side-effects
    12.http://citeseerx.ist.psu.edu/viewdoc/download;jsessionid=E9E007FD7EFB057450803C579193D238?doi=10.1.1.367.5236&rep=rep1&type=pdf
    8 .Mahabir,Sapna et al “Zinc Intake and Status of Americans.” Journal of Nutrition vol116,no2 (1986):277-273.doi:10/1093/jn/116/suppl_2/S327 doi.org/ddfzcg

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