Zinc supplements help to increase immunity, and promote heart health as well as skincare and eye care. Here is how to consume these.
Be it your immune function, skincare or eye care, zinc plays a major role in keeping our body healthy and hearty. Zinc supplements are also great for promoting the healing of wounds as well as thyroid function. As the body does not store zinc, it is provided to the body through our diet. So, in case of a zinc deficiency, people turn to zinc supplements. Available in the form of consumable tablets, these can be eaten regularly, but only under medical supervision as they may have some side effects. Here is everything about zinc supplements, how to consume them and the appropriate dosage.
What are zinc supplements?
Zinc is a trace element found in our body. Zinc supplements are nutritional supplements which can be taken under conditions where the requirements cannot be met through diet alone. “The occurrence of zinc deficiency is rare and it is mostly related to underlying conditions such as impaired nutrient absorption or any other gastrointestinal issues,” explains nutritionist Garima Goyal. In such cases, supplements of zinc become essential since they play multiple vital roles in your body. A study, published by the US’ National Institute of Health, states that adults have 2-3g of zinc at a given point in time. This zinc helps in building immunity, as well as cell division and growth, healing of wounds, breakdown of carbohydrates, as well as other functions.
Symptoms of zinc deficiency
People with low levels of zinc have zinc supplements. Here is how you will know if you have a zinc deficiency:
- Loss of appetite
- Weight loss as well as poor growth
- Problems in taste or smell
- Poor wound healing
- Acne, atopic dermatitis and psoriasis
- Loss of hair
- Irregular periods
- Night blindness
- White spots on the fingernails
- Depression
Check out other reasons which may require you to take zinc supplements.
Forms of zinc supplements
Zinc supplements are available in various forms in the market. “Usually the elemental zinc comes in combination with other compounds such as a mineral or vitamin,” says Goyal. Common forms of zinc supplements include zinc sulfate, zinc acetate, zinc gluconate, zinc citrate and zinc picolinate. When you buy your supplements, you can check the labelling for a clear indication of the total amount of zinc present, and make your choice based on your doctor’s prescription.
Benefits of zinc supplements
Zinc supplements have a lot of benefits. Here are a few of them:
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1. Helps increase zinc levels
Consumption of zinc supplements along with dietary modifications can help mitigate most of the deficiency symptoms. According to a study, published in Health Science Reports, states that zinc supplements can help to increase zinc levels in our body.
2. Helps with symptoms of zinc deficiency
Common symptoms of zinc deficiency include anorexia, diarrhoea, lethargy, depression, skin rash impaired immune function and wound healing. Supplementation with the right dosage of zinc along with a nutritious diet can help resolve these symptoms and ensure adequate levels of zinc in the body. The NIH also states that zinc deficiency can be treated by taking zinc supplements. If you have a zinc deficiency, and you are suffering from diarrhoea. It will start to get better within a day with supplements.
3. Has antioxidants
Zinc in your body can act as an antioxidant to help you prevent various infections by improving your immune function. It can reduce inflammation and also help prevent chronic diseases such as heart disease as well as cancer. A study, published in BMJ Open, states that zinc supplementation helps to prevent acute viral respiratory tract infections as well.
4. Helps with blood glucose tolerance
In your body, zinc is involved with the secretion of insulin and carbohydrate metabolism. Thus, a deficiency of zinc can impair your blood glucose tolerance. Supplementation with zinc can improve the management of your blood sugar levels. A study, published in Biological Trace Element Research, states that zinc helps to reduce insulin resistance in the body. This helps the body to use insulin effectively.
5. Helps to health wounds
From small scratches to major wounds, zinc plays an important role in healing. A study, published in Wound Repair and Regeneration, states that topical administration of zinc helps more than oral therapy when it comes to wounds. This helps to reduce the chance of infections. It also soothes skin that is inflamed.
6. Helps provide immunity
Zinc plays a pivotal role in immune function, protecting one from various diseases. A study, published in JRSM Open, states that the duration of a common cold is reduced by 33 per cent after the consumption of 80–92 mg of zinc supplements. It also helps to fight inflammation.
7. Helps in skin and hair care
Be it acne or hair growth, zinc supplements can be very beneficial. Zinc promotes DNA and RNA production, and this helps in hair regrowth. It can also prevent hair loss. It helps to repair hair follicles, states this study, published in the Annals of Dermatology. As for acne, 80 to 140 mg of elemental zinc supplement can be used to treat acne. Zinc can be applied topically as well, after a patch test. Here is your guide to using zinc for acne.
8. Helps to improve heart health
Besides improving your immunity, zinc supplements play a major role in improving heart health as well. A study, published in the European Journal of Nutrition, states that zinc supplements can decrease systolic blood pressure. It can also help to reduce cholesterol and help prevent heart diseases.
9. Can improve eyesight
Zinc can help with eyesight as well. It helps to slow down age-related macular degeneration (AMD). This, in turn, can stop vision loss and blindness. A study, published in Plos One, states that 50mg daily of zinc sulfate consumed for three months showed effective results in slowing down AMD in participants. Check out other symptoms of AMD.
However, despite the benefits, it is always advisable to consume supplements only after a thorough examination by your doctor.
Natural source of zinc
Many foods are rich in zinc, which can be consumed as part of our daily diets. “Animal sources of food such as red meats, organ meats, seafood, poultry, pork and dairy products are good sources of zinc,” says Goyal. Compared to animal sources, zinc from plant sources is not better utilized and absorbed in the body. “However, for vegetarians, whole grains, green leafy vegetables and root vegetables can also be opted,” she adds.
What is the ideal dosage of zinc supplements that one must have?
As per Recommended Dietary Allowance (RDA), according to the NIH, the zinc requirement for an adult man is 17mg. day and woman is 13.2mg/day. This can be easily met through a balanced diet. However, when supplements are opted it is essential to look into the dosage of elemental iron.
The upper limit for zinc dosage is 40mg/day and exceeding this limit can induce toxicity symptoms in the body.
How to eat zinc supplements?
The best time to have zinc supplements is one to two hours before your meals. However, if you end up with an upset stomach, then try taking the supplement with your meals. However, this needs to be prescribed by your doctor. It can be taken with water or with juice. However, if you are on iron or calcium supplements, then it is best not to take zinc supplements at the same time.
What are the side effects of zinc supplements?
Zinc supplements when consumed excessively or without any monitoring can lead to several toxicity symptoms. It can even affect your immune function and also affect the status of other minerals such as iron and copper, explains Goyal. Some of the common symptoms that can be noticed in case of toxicity are a metallic taste in the mouth, nausea, vomiting, headache, abdominal pain or cramps, and bloody diarrhoea.
Can you take zinc supplements every day?
Zinc supplements can consumed every day for a shorter period. “It should be ensured that the dosages are not exceeding the upper limit that is 40mg/day of elemental zinc,” says Goyal. However, continual the supplements even within the limit for a long time is not advisable unless medically necessary.
Who should not have zinc supplements?
Zinc supplements can be recommended only for those who are at risk of deficiency or deficiency. “Individuals with gastro-intestinal disorders or alcohol use disorder are prone to zinc deficiency and may take supplements. Also, pregnant or lactating women might require higher quantities of zinc compared to normal women,” says Goyal. Therefore, zinc supplements should be consumed only by those who are advised to do so.
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