Zinc supplement is widely available in the supplement market. This is because zinc is an essential nutrient required by the human body to function healthily. The question is not whether you need zinc (because you certainly do), but rather -- if you need to take a zinc supplement?
Benefits of Zinc
Before we discuss the necessity of taking a zinc supplement, let’s explore some of the health benefits of zinc, which include:
Normal growth and development
Zinc is required in numerous aspects of metabolism, as evident by its involvement in enzymatic action in our body. Therefore, fetuses in the womb, older infants and children need adequate zinc for normal body development.
Immune system and wound healing
Studies have shown that zinc deficiency may lead to a weakened immune system, as the lack of zinc can affect the function of immune cells and chemical signals. Individuals with long-term leg ulcers often suffer from zinc deficiency, so doctors would often treat these patients with zinc supplementation, which has proven its use in aiding wound healing.
Common cold
While there have been conflicting conclusions on the benefits of zinc in relieving common cold, administering zinc in a specific way has been found to be beneficial.
A study involved 50 subjects (within 24 hours of developing the common cold) took a zinc acetate lozenge (13.3 mg zinc) or placebo every 2–3 wakeful hours. Compared with placebo, the zinc lozenges significantly reduced the duration of cold symptoms (cough, nasal discharge, and muscle aches).
Another review confirms the usefulness of zinc lozenges in reducing the severity of common cold if it is taken within 24 hours of onset of discomfort. However, scientists have yet to confirm that taking a zinc supplement to prevent the common cold is effective or not.
Age-related macular degeneration (AMD)
Age-related macular degeneration, or AMD, is a problem involving retina that usually happens among the elderly. Studies suggested that taking zinc supplement and antioxidants may delay the progression of AMD and vision loss by preventing cellular damage in the retina. Individuals who have or are developing AMD should talk to their healthcare provider about taking a zinc-containing antioxidant supplement.
So, should you take a zinc supplement?
Intake recommendations for zinc are provided in the Dietary Reference Intakes (DRIs). Different age groups and sexes may require slightly different amounts of zinc.
Source: https://ods.od.nih.gov/factsheets/Zinc-Consumer/
With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.
Although zinc deficiency is uncommon, these specific groups of people are at higher risks for zinc deficiency and therefore are advised to take zinc supplement:
-
People with gastrointestinal and other diseases. Gastrointestinal surgery and digestive disorders (such as ulcerative colitis, Crohn’s disease, and short bowel syndrome) can decrease zinc absorption and increase zinc losses primarily from the gastrointestinal tract and, to a lesser extent, from the kidney.
-
Vegetarians because they do not eat meat, which is a good source of zinc. Also, the beans and grains they typically eat have compounds that keep zinc from being fully absorbed by the body. For this reason, vegetarians might need to eat as much as 50% more zinc than the recommended amounts.
-
Pregnant and lactating women. This is due to high requirements of zinc by the babies. This is why the recommended zinc amount to this group is higher.
-
Older infants who are exclusively breastfed
-
People with sickle cell disease
If you are one of these groups of individuals, kindly consult your doctor or pharmacist to select the appropriate zinc supplement for you.
What if I had too much zinc?
The upper limits of zinc are listed as follows, which is the maximum, healthy zinc level.
Source: https://ods.od.nih.gov/factsheets/Zinc-Consumer/
Too much zinc can lead to discomforts such as nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches.
Zinc can interfere with some medications
If you are taking the following medications, you should tell your doctor or pharmacist about it:
-
Certain antibiotics. Taking a zinc supplement with certain antibiotics may reduce the amount of both zinc and antibiotic that the body absorbs.
-
Penicillamine, a medication used to treat rheumatoid arthritis. Zinc supplementation may make this medication less effective if taken together.
-
Thiazide diuretics such as chlorthalidone and hydrochlorothiazide may increase the amount of zinc lost in the urine.
This article provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.
