Zinc Supplementation
Jul 18, 2024
Zinc Supplementation
An essential mineral to human health, zinc plays a role in hundreds of cellular reactions. It helps support healthy immune function, wound healing, protein and DNA synthesis, and cell replication. Zinc is especially important for growth. Women during pregnancy and children of all ages depend on zinc to help support healthy growth and development.
Zinc deficiencies can cause diarrhea in young children; in older kids, it can cause hair loss, slow growth, and frequent infections. This mineral is helpful in supporting the immune system against many infections. Specifically, research shows taking zinc may help the immune system fight off malaria, pneumonia, and diarrhea more effectively. Zinc supplementation has led to increased sperm quality, lowered depressed mood, and also supports lower inflammatory markers. In fact, zinc is also involved with the sense of taste.
Food sources of zinc include oysters as the highest natural source per serving, but beef, eggs, and dairy also contain zinc. Plant sources include beans, nuts, and whole grains though it is difficult to digest. This is due to phytates in the plant binding with the zinc, making it hard for the body to absorb minerals. Some processed foods such as breakfast cereals are also fortified with zinc. Vegans, those who are pregnant, and those with gastrointestinal diseases may need zinc supplementations as food alone may not meet their needs.
Zinc supplementation can be anywhere from 10 mg - 30 mg daily as needed. It's important to note that zinc uses the same cellular transporters as iron and copper. Taking too much zinc can impede iron and copper absorption. As always, seek professional advice from your doctor before adding new supplements to your routine.
