In this article, we have compiled the answers to questions such as what is the zinc mineral, how much should be taken, and what are its effects on health. Good reading.

What is Zinc and What Does It Do?

Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight invading bacteria and viruses. The body also needs zinc to produce proteins and DNA, the genetic material in all cells. During pregnancy, infancy and childhood, the body needs zinc for proper growth and development. Zinc also helps heal wounds and is important for proper senses of taste and smell.

How Much Zinc Do I Need?

The amount of zinc you need each day depends on your age. Average recommended daily amounts for different ages are listed below in milligrams (mg):

Age	Recommended Amount
From birth to 6 months	2mg
7-12 month old babies	3mg
Children 1-3 years old	3mg
Children 4-8 years old	5mg
Children aged 9-13	8mg
Young men aged 14-18	11 mg
Young women aged 14-18	9mg
Adult Men	11 mg
Adult Women	8mg
pregnant teens	12 mg
pregnant adults	11 mg
breastfeeding teenagers	13 mg
breastfeeding adults	12 mg

 

What Foods Provide Zinc?

Zinc is found in a wide variety of foods. You can get the recommended amount by eating a variety of foods, including:

• The best source of zinc is oysters.
• Red meat, poultry, seafood such as crab and lobster, and fortified breakfast cereals are good sources of zinc.
• Beans, nuts, whole grains and dairy products provide some zinc.

What Types of Zinc Dietary Supplements Are Available?

Zinc is found in almost all multivitamin / mineral dietary supplements. It is also found in dietary supplements, alone or with calcium , magnesium, or other ingredients. Dietary supplements may contain several different forms of zinc, including zinc gluconate, zinc sulfate, and zinc acetate. It is not clear whether one form is better than the others.

Zinc is also found in some over-the-counter oral products, including those labeled as homeopathic remedies for the common cold. The use of nasal sprays and gels containing zinc has been associated with loss of the sense of smell, in some cases long-term or permanent. Currently, these safety concerns have not been found to be associated with oral products containing zinc, such as cold lozenges.

Zinc is also found in some denture adhesive creams. Using these products in large amounts, well beyond recommended levels , can lead to excessive zinc intake and copper deficiency. This can cause neurological problems such as numbness and weakness in the arms and legs.

Am I Getting Enough Zinc?

People who eat healthy get enough zinc from the foods they eat.

However, certain groups of people are more likely to have difficulty getting enough zinc than others:

• People who have had gastrointestinal surgery, such as weight-loss surgery, or who have digestive disorders such as ulcerative colitis or Crohn's disease: These conditions can both reduce the amount of zinc the body absorbs and increase the amount of zinc lost in the urine.
• Vegetarians because they do not eat meat, which is a good source of zinc: Additionally, the beans and grains they typically eat have compounds that prevent zinc from being fully absorbed by the body. Therefore, vegetarians may need to eat 50% more zinc than recommended amounts.
• Older breastfed babies do not have enough zinc for babies over 6 months of age. Older babies who are not taking formula should be given foods containing zinc, such as pureed meat. Formula-fed babies get enough zinc from infant formula.
• Alcoholics: Alcoholic beverages reduce the amount of zinc the body absorbs and increase the amount lost through urine. Additionally, many alcoholics may not get enough zinc because they eat limited amounts and varieties of food.
• People with sickle cell disease may need more zinc.

What Happens If I Don't Get Enough Zinc?

It causes slow growth in infants and children, delayed sexual development in adolescents, and impotence in men. Zinc deficiency also causes hair loss, diarrhea, sores on the eyes and skin, and loss of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower levels of alertness may also occur.

Many of these symptoms may be signs of problems other than zinc deficiency. If you have these symptoms, your doctor can help determine whether you have a zinc deficiency.

What Are Some Effects of Zinc on Health?

Scientists are working to learn about the effects of zinc on the immune system (the body's defense system against bacteria, viruses, and other foreign invaders). Scientists are also investigating possible links between zinc and the health problems discussed below.

Immune system and wound healing

The body needs zinc for the immune system to do its job. Older people and children in developing countries with low zinc levels may be at higher risk of pneumonia and other infections. Zinc also helps keep skin healthy. Some people with skin ulcers may benefit from zinc dietary supplements, but only if their zinc levels are low.

Diarrhea

Children in developing countries frequently die from diarrhea. Research shows that zinc dietary supplements help reduce the symptoms and duration of diarrhea in these children, many of whom are zinc deficient or malnourished. The World Health Organization and UNICEF recommend that children with diarrhea take zinc for 10-14 days (20 mg/day or 10 mg/day for babies under 6 months). It is not clear whether zinc dietary supplements will help treat diarrhea in children who are getting enough zinc.

cold

Some research suggests that zinc lozenges or syrup help speed recovery from a cold if you start taking it within 1 to 3 days of catching a cold. However, more studies are needed to determine the best dose and form of zinc, as well as how often and for how long zinc should be taken before it can be recommended as a treatment for the common cold.

Age-related macular degeneration (AMD)

AMD is an eye disease that gradually causes vision loss. Research suggests that zinc may help slow the progression of AMD. According to a large study among older people with AMD who were at increased risk of developing advanced AMD, people taking daily dietary supplements of 80 mg zinc, 500 mg vitamin C, 400 IU vitamin E, 15 mg beta-carotene, and 2 mg daily were more likely to develop advanced AMD. and the risk of vision loss is lower than those who do not take copper dietary supplements for about 6 years. According to the results of the same study, the risk of developing advanced AMD was lower in people at high risk of the disease who took dietary supplements containing only zinc than in those who did not take zinc dietary supplements. People who have or develop the disease should talk to their doctor about taking dietary supplements.

Can Zinc Be Harmful?

Yes, it can be harmful if you take too much. Symptoms of too much zinc include nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headaches. When people take too much zinc for a long time, they sometimes experience problems such as low copper levels, lower immunity, and low HDL cholesterol levels ("good" cholesterol).

Daily upper limits for zinc include intakes from all sources (food, beverages and supplements) and are listed below. These levels do not apply to people taking zinc for medical reasons under the supervision of a doctor: