How much do you know about zinc? You’ve likely heard about it, especially its role in immune function. Where though can we find this mineral, how much should we take, and what exactly does it do for us?
Why do we need zinc
Zinc is a mineral that has many important roles in the body. Zinc is required for functions such as gene expression, enzymatic reactions, immune function, wound healing, and DNA and protein synthesis.
Zinc also supports growth and development during pregnancy, childhood, and adolescence. The research on the role of zinc in immune function is particularly important and relevant now due to COVID-19. Zinc is necessary for maintenance and development of immune cells; zinc deficiency can result in increased susceptibility to disease.
How to get zinc
The body does not produce zinc, so it must be obtained from the diet. The foods that are the richest sources of zinc include oysters, beef, and poultry. Other sources include beans, nuts, crab, lobster, whole grains, and dairy products. For those who do not eat meat, obtaining the recommended daily amounts can be difficult. In these cases, taking a zinc supplement can help meet the required amounts.
What to look for in a zinc supplement
When looking for a zinc supplement, choose a supplement that also contains copper. Zinc reduces the amount of copper the body is able to absorb, so high doses of zinc can result in copper deficiency.
Choosing a supplement that contains both zinc and copper can therefore help ensure a balance of both of these nutrients. When choosing any supplement, look for ones that are third-party tested to ensure safety and efficacy.
How often to supplement
Zinc is likely safe for most adults when taken in amounts that do not exceed 40 mg daily. There is no need to supplement with zinc on a daily basis unless deficient, so obtaining lab results to check zinc levels can help with the decision to supplement. Zinc toxicity as well as copper deficiency can occur with high or prolonged doses. It is always best to consult with a healthcare professional before taking supplements.
What to be cautious of when using zinc supplements
Taking large amounts of supplemental iron (over 25 mg) may decrease zinc absorption, so these supplements should be taken separately. Zinc supplements can also interact with certain medications such as specific antibiotics, the drug penicillamine, and certain diuretics. Zinc supplements should be used with caution among pregnant and lactating women. Furthermore, intranasal zinc should be avoided, as it has been linked to loss of smell.
