Zinc
Zinc Sulfate , Zinc Acetate , Zinc Gluconate
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Zinc is essential for immune function, which helps the body fight infections. It supports cell growth, wound healing, and the breakdown of carbohydrates, which are sugars and starches. Zinc also aids in taste and smell. It's vital for overall health, and a deficiency can lead to various health issues.
Zinc is found in red meat, poultry, and seafood, which are rich and easily absorbed. Plant-based sources like beans and nuts have less bioavailability, which means they are not absorbed as well. Fortified foods like cereals also provide zinc. A balanced diet helps ensure adequate intake.
Zinc deficiency can cause growth retardation, which is slowed growth, delayed sexual maturation, and weakened immune function. Symptoms include hair loss, diarrhea, and skin lesions. Children, pregnant women, and the elderly are at higher risk due to their increased needs or reduced absorption.
The daily zinc requirement varies: adult men need 11 mg, women need 8 mg, pregnant women require 11 mg, and breastfeeding women need 12 mg. The upper limit for adults is 40 mg per day. It's important to meet these needs through diet or supplements if necessary, but avoid exceeding the upper limit.
Zinc supplements can interact with medications like antibiotics, which are drugs that treat infections. Excessive zinc can cause nausea and weaken the immune system. The upper intake level is 40 mg per day. Only take supplements if recommended by a healthcare provider and stick to the advised dosage.
Frequently Asked Questions
What does Zinc do?
Zinc is a mineral essential for many bodily functions. It plays a crucial role in immune function, helping the body fight off infections. Zinc is also important for cell growth and division, wound healing, and the breakdown of carbohydrates. It supports the senses of taste and smell. Zinc is vital for overall health, and a deficiency can lead to various health issues. Ensuring adequate zinc intake is important for maintaining these bodily functions.
How can I get Zinc from my diet?
Zinc is found in various foods. Animal-based sources include red meat, poultry, and seafood, which are rich in zinc and easily absorbed. Plant-based sources include beans, nuts, and whole grains, but their zinc is less bioavailable due to phytates, which are compounds that can reduce absorption. Fortified foods like breakfast cereals also provide zinc. Cooking methods and certain health conditions can affect zinc absorption. A balanced diet helps ensure adequate zinc intake.
How does Zinc affect my health?
Zinc deficiency can lead to several health issues. It can cause growth retardation, delayed sexual maturation, and weakened immune function. Symptoms include hair loss, diarrhea, and skin lesions. Children, pregnant women, and the elderly are at higher risk of zinc deficiency. This is because children need zinc for growth, pregnant women need it for fetal development, and the elderly may have reduced zinc absorption. Ensuring adequate zinc intake is important for overall health.
Who can have low levels of Zinc?
Certain groups are more at risk for zinc deficiency. These include vegetarians, as plant-based diets may have lower zinc bioavailability. Pregnant and breastfeeding women need more zinc for fetal and infant development. People with gastrointestinal diseases, like Crohn's disease, may have impaired zinc absorption. Older adults may also be at risk due to decreased dietary intake and absorption. Ensuring adequate zinc intake is crucial for these groups.
What diseases can Zinc treat?
Zinc is used as a complementary treatment for several conditions. It can help reduce the duration and severity of the common cold. Zinc supports immune function, which helps the body fight infections. It is also used in managing diarrhea in children, especially in developing countries. Zinc's role in wound healing makes it beneficial for skin conditions like acne. Evidence supports these uses, but always consult a healthcare provider before starting zinc supplements.
How do I know if I have low levels of Zinc?
Zinc deficiency is diagnosed through blood tests measuring serum zinc levels. Symptoms like hair loss, diarrhea, and skin lesions may prompt testing. Normal serum zinc levels range from 70 to 120 micrograms per deciliter. Levels below this indicate deficiency. Additional tests may assess dietary intake and absorption issues. Healthcare providers consider symptoms and test results to confirm a diagnosis. Addressing the underlying cause is important for effective treatment.
How much supplement of Zinc should I take?
The daily zinc requirement varies by age and life stage. Adult men need 11 mg per day, while adult women need 8 mg. Pregnant women require 11 mg, and breastfeeding women need 12 mg daily. Children and adolescents have different needs based on age. The upper limit for adults is 40 mg per day. It's important to meet these requirements through diet or supplements if necessary, but avoid exceeding the upper limit to prevent adverse effects.
Will supplements of Zinc interfere with my prescription medicines?
Yes, zinc supplements can interact with certain prescription medications. Zinc can reduce the absorption of antibiotics like tetracyclines and quinolones, which are used to treat bacterial infections. It can also interfere with the absorption of penicillamine, which is used for rheumatoid arthritis. To minimize these interactions, take zinc supplements at least 2 hours before or after these medications. Always consult with a healthcare provider before starting zinc supplements if you are on prescription medications.
Is taking too much of Zinc harmful?
Excessive zinc supplementation can be harmful. The upper intake level for adults is 40 mg per day. Short-term effects of too much zinc include nausea, vomiting, and stomach cramps. Long-term overuse can lead to copper deficiency, which affects blood health. It can also weaken the immune system. To avoid these risks, only take zinc supplements if recommended by a healthcare provider. Stick to the advised dosage to prevent adverse effects.
What is the best supplement for Zinc?
Zinc is available in several chemical forms, each with different characteristics. Zinc gluconate and zinc citrate are commonly used in supplements due to their good bioavailability, which means they are well absorbed by the body. Zinc oxide is another form, but it has lower bioavailability. Some forms may cause stomach upset, so choosing a form that suits your tolerance is important. Cost and ease of use also influence the choice of zinc supplement.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Oysters, Eastern, farmed, raw, 3 ounces | 32 | 291 |
| Oysters, Pacific, cooked, 3 ounces | 28.2 | 256 |
| Beef, bottom sirloin, roasted, 3 ounces | 3.8 | 35 |
| Blue crab, cooked, 3 ounces | 3.2 | 29 |
| Breakfast cereals, fortified with 25% of the DV for zinc, 1 serving | 2.8 | 25 |
| Cereals, oats, regular and quick, unenriched, cooked with water, 1 cup | 2.3 | 21 |
| Pumpkin seeds, roasted, 1 ounce | 2.2 | 20 |
| Pork, center loin (chops), bone in, broiled, 3 ounces | 1.9 | 17 |
| Turkey breast, meat only, roasted, 3 ounces | 1.5 | 14 |
| Cheese, cheddar, 1.5 ounces | 1.5 | 14 |
| Shrimp, cooked, 3 ounces | 1.4 | 13 |
| Lentils, boiled, ½ cup | 1.3 | 12 |
| Sardines, canned in oil, drained solids with bone, 3 ounces | 1.1 | 10 |
| Greek yogurt, plain, 6 ounces | 1.0 | 9 |
| Milk, 1% milkfat, 1 cup | 1.0 | 9 |
| Peanuts, dry roasted, 1 ounce | 0.8 | 7 |
| Rice, brown, long grain, cooked, ½ cup | 0.7 | 6 |
| Egg, large, 1 | 0.6 | 5 |
| Kidney beans, canned, ½ cup | 0.6 | 5 |
| Bread, whole wheat, 1 slice | 0.6 | 5 |
| Fish, salmon, cooked, 3 ounces | 0.5 | 5 |
| Broccoli, chopped, cooked, ½ cup | 0.4 | 4 |
| Rice, white, long grain, cooked, ½ cup | 0.3 | 3 |
| Bread, white, 1 slice | 0.2 | 2 |
| Cherry tomatoes, raw, ½ cup | 0.1 | 1 |
| Blueberries, raw, ½ cup | 0.1 | 1 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 2 mg | 2 mg | - | - |
| 7–12 months | 3 mg | 3 mg | - | - |
| 1–3 years | 3 mg | 3 mg | - | - |
| 4–8 years | 5 mg | 5 mg | - | - |
| 9–13 years | 8 mg | 8 mg | - | - |
| 14+ years | 11 mg | 9 mg | 12 mg | 13 mg |
