Is it safe to take 100mg of zinc?

Zinc is an essential mineral required by the body for various functions. It supports a healthy immune system, wound healing, and DNA synthesis. It’s important to consume adequate levels of zinc through dietary sources or supplements as our bodies cannot produce it naturally. However, with anything we consume in life, moderation is key.

Importance of Zinc

Before diving into whether taking 100mg of Zinc will have any negative impacts on your health, let me give you a bit more context about this wonder element that exists within your favorite foods and even running itself hands-free behind the scenes in your body without pause.

Zinc plays some vital roles in keeping things going:

  • Supports normal growth and development during pregnancy
  • Regulates gene expression
  • Helps keep blood pressure at safe levels 1
  • Plays a role in warding off depression

So yes – getting enough zinc really matters!

Recommended Daily Allowance (RDA) For Zinc

The recommended daily allowance varies by age group , sex, weight & ethnicity given the difference absorption rates found depending which area you hail from.

Here are some rough estimates according to Office of Dietary Supplements :

Age Group RDA
Infants 0–6 months 2 mg
Infants 7–12 months 3 mg
Children 1–3 years 3 mg
Children 4–8 years 5 mg
Males / Females: Preadolescents (9–13 yrs) 8 / mg
Males / Females: Adolescents (14–18 yrs) 11 / 9 mg
Males: Adults (19 yrs and older ) 11 mg
Females : Adults (19 yrs and older) 8mg

Pregnant females will need to intake a higher quantity of Zinc as that is the time every other nutrient demand goes up too.

Health Benefits of Consuming Adequate Levels of Zinc

Zinc, when consumed in adequate levels, plays an important role in various functions within our body. Some benefits include:

Immune System Support

One thing almost everyone can agree on – we don’t want to get sick. Proper functioning immune systems are just one step helping you build a little immunity protection against flu season!

A study by University of Oxford found out that zinc supplements reduced the duration of common cold symptoms by nearly half while also reducing chances of catching common cold altogether 2.

Wound Healing

Our bodies require sufficient minerals such as zinc to support appropriate healing after injury or surgery .The element helps form scar tissue which speeds up overall process and ultimately promotes quick recovery from injuries whether if its a smallpaper cut or recovering from stitches left post-surgery 3.

Nutrient Absorption

This mineral teams well with others! Research has shown pairing your favorite comfort carbs like brown rice & vegetables along with any source rich in zinc such as lentils,broccoli etc indeed increases uptake ability for trace elements present , including iron,copper,magnesium from whichever plate you’re enjoying at dinner 4<#_ENREF_5> .

All essential blood regulatory measurements amongst pregnant women were seen back into normal range without further necessary treatment upon supplementations being received

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Introducing 100mg of Zinc

Now that you’re caught up to date with the importance and benefits of sufficient zinc intake – let’s get down to what you came for..is it safe?

The upper limit levels are about

  • 40mg for infants ages 0–6 months
  • 60 mgfor 7–12 months old babies
  • As one gets older , those limits go up. For most individuals, consuming anything beyond their daily recommendation could result in nausea, vomiting, diarrhea or cramps which will eventually subside once consumption is stopped over a period of amaximumof two weeks 5(although why would anyone want to put themselves through that?).

To make this clearer – on average an ounce (28 grams) serving roasted chicken may include approximtely as much as 2.4milligrams of zinc;An averge egg includes around just .62 milligrams each!

Consume plenty servings like earlier mentioned poultry,eggs along with legumes wholemeal grain products which come packed with essential amounts …you’ll hit your maximum quota faster than expected if experimenting further without need.

Consuming more significant doses than recommended such as taking a supplement containing high quantities equivalent topastthe daily dosage amount for prolonged periods exceeding fort night can leadto serious health risks.The greater the overconsumption parameters,the higher from adverse side effects.

In conclusion ,
Although Zinc does come fortified within many vitamin supplements out there –Remember!Don’t go overboard! While the good news is our bodies typically keep balanced stores even when fluctuating intakes overall happen,Zinc builds up too rapidly overtime however resulting damage from excessive intake due past body’s capability being overwhelmed by ‘zinc toxicity’ so be careful young grasshoppers

2Bhatnagar et al 2014

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Taking advertised plus doses of Zinc should always be avoided, If any concerns surround appropriate limits for supplements basedon medical background such as anemia or ulcers before contemplating potentially adding Zinc /some other mineral rich supplementation to your overall daily routine please ensure you run it past with healthcare professional.

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