Zinc is a trace mineral, meaning you only need a small amount daily. You can get this essential nutrient by eating a balanced diet, but sometimes you may need a zinc supplement.
Zinc is an essential mineral that plays a crucial role in numerous bodily functions. Here are the key benefits of zinc:
1. Boosts Immune System
Zinc is vital for a healthy immune response. It helps activate T-cells and supports the body's ability to fight off infections and diseases.
Zinc deficiency can make individuals more susceptible to infections, including respiratory illnesses.
2. Promotes Wound Healing
Zinc contributes to skin integrity and repair. It is often used in creams for treating cuts, burns, and ulcers and accelerates the healing process by supporting cell growth and inflammation control.
3. Supports Growth and Development
Zinc is essential for proper development during periods of rapid growth, such as childhood, adolescence, and pregnancy.
It aids in DNA synthesis, cell division, and tissue growth.
4. Enhances Skin Health
Zinc can reduce inflammation and protect against acne by regulating oil production in the skin. It supports the maintenance of healthy skin and prevents conditions like dermatitis.
5. Improves Cognitive Function
Zinc plays a role in neurological functions and supports memory and learning.
A zinc deficiency has been linked to cognitive impairments and mental fatigue.
6. Regulates Hormones
Zinc is crucial for hormone production, particularly testosterone. It can help in improving fertility in both men and women. It also supports the function of thyroid hormones, which regulate metabolism.
7. Supports Digestive Health
Zinc assists in maintaining the lining of the gut and ensuring nutrient absorption.
It helps prevent digestive issues like diarrhea, especially in children.
8. Reduces Inflammation
Zinc has antioxidant properties that help combat oxidative stress and reduce chronic inflammation, which is linked to various diseases, such as arthritis and heart disease.
9. Improves Eye Health
Zinc supports vision by aiding the function of enzymes that produce vitamin A, a nutrient essential for maintaining healthy eyesight. It helps prevent macular degeneration, a common cause of vision loss in older adults.
10. Boosts Reproductive Health
In men, zinc is essential for healthy sperm production and prostate health.
In women, zinc helps regulate the menstrual cycle and improve egg quality.
11. Enhances Taste and Smell
Zinc is critical for the proper functioning of taste and smell receptors.
Zinc deficiencies can impair these senses.
12. May Help Manage Blood Sugar Levels
Zinc supports insulin production and regulation, benefiting people with diabetes or insulin resistance.
Recommended Dietary Sources of Zinc
Animal-Based: Red meat, poultry, seafood (especially oysters, crab, and lobster).
Plant-Based: Nuts, seeds (pumpkin and sunflower seeds), legumes, whole grains, and fortified cereals.
You can usually get enough zinc through your diet. The best food sources of zinc are:
Oysters, crab, and lobster
Red meat
Pork
Chicken and other poultry
Nuts, whole grains, and beans
Dairy products
Fortified foods like breakfast cereal
So, how much zinc do you need? Men need 11 milligrams/day of zinc, while women need 8 milligrams/day. Pregnant or breastfeeding people often need about 11 to 12 milligrams/day.
Zinc requirements vary in childhood and teenage years:
Babies aged 0 to 6 months need 2 milligrams/day
Infants aged 7 months to 3 years need 3 milligrams/day
Kids aged 4 to 8 years need 5 milligrams/day
Children aged 9 to 13 years need 8 milligrams/day
Teenage girls aged 14 to 18 years need 9 milligrams/day
Teenage boys aged 14 to 18 years require 11 milligrams/day
Signs of Zinc Deficiency
Because zinc is used in many areas of the body, deficiency can be a serious matter. Zinc deficiency can cause the following:
Delayed growth
Delayed sexual development
Impotence in men
Hair loss
Diarrhea
Sore skin and eyes
Delayed wound healing
Weight loss
Decreased appetite
If you suspect a zinc deficiency, talk to your doctor or healthcare provider before supplementing. Taking more zinc than you need through supplements can cause zinc toxicity.
Zinc Toxicity
The signs of zinc toxicity are as follows:
Nausea
Vomiting
Headaches
Little or no appetite
Diarrhea
Stomach cramps and indigestion
The upper limit dosage of zinc for adults is 40 milligrams/day. If you take more zinc than you should for an extended period, you can have low copper levels, affecting your nervous system.
Zinc Interactions With Other Medications
Zinc can interact with other medications. Some medicines can lower the levels of zinc in your body. Taking zinc with other medications can make them less effective.
Thiazide diuretics. Chlorthalidone and hydrochlorothiazide can make you lose zinc through urine. Taking these medicines for a long time can decrease the amount of zinc in your body.
Antibiotics. Taking quinolone or tetracycline with zinc can make the medication less effective and prevent your body from absorbing the zinc. Leave a gap of 4 to 6 hours between the medicine and zinc for best results.
Penicillamine. Taking zinc with penicillamine, which is used to treat rheumatoid arthritis, can lower the effectiveness of both. Take them 2 hours apart to maximize their benefits.
Talk to your pharmacist or doctor about any concerns regarding medicine interaction.
References
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Author Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports on a wide range of topics. He loves connecting with readers and is always happy to answer any questions you may have. If you have any questions about this news article, please feel free to contact Michael at lctillc@outlook.com or by leaving a comment below.
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