Health
Unlock the Power of Zinc: Top Health Benefits You Need to Know
Zinc, a crucial mineral, and essential nutrient has a number of roles in our bodily functions. From the production of DNA and cell growth to the reinforcement of our immune system, zinc is foundational to our health. This nutrient can be obtained from dietary sources, both plant and animal-based, and supplements. Many individuals who take zinc supplements are aiming for specific health improvements, thanks to the breadth of benefits that zinc provides.
Did you know that there are seven surprising benefits to taking zinc or consuming more zinc-rich foods? But, as with any supplement, it’s important to take the Recommended Daily Allowance (RDA) of zinc – and no more.
“The RDA for zinc varies by age, sex, and life stage,” reveals Avery Zenker, RDN, a dietitian associated with Everflex Fitness. “For adult men, the RDA is 11 milligrams per day, while for adult women, it’s eight milligrams per day. Pregnant and breastfeeding women need higher amounts, around 11 to 12 milligrams per day.”
She also highlights the importance of not exceeding the Tolerable Upper Intake Level (UL), which is 40 milligrams per day for adults. However, as always, consulting with your doctor before starting any new supplementation is highly recommended. Zenker emphasizes that our medical team can help evaluate our individual zinc needs, especially if there are certain health conditions involved.
According to Lauren DeDecker, MD, a physician specializing in Internal Medicine, “Zinc deficiency is not very common in developed countries such as the U. S.,” But, apart from a known deficiency, there is an array of reasons one might wish to discuss taking zinc supplements with their doctor.
Zenker explains, “Individuals who might benefit from zinc supplements include people who have undergone bariatic operations, people with gastrointestinal diseases like celiac disease or IBD, pregnant and breastfeeding women, and people with chronic illnesses or those recuperating from any surgical procedure or wounds.”
Older adults, particularly those with a poor appetite, or individuals unable to consume enough zinc-rich foods, vegetarians, and vegans may also benefit from zinc supplements. Zenker also adds, “Zinc bioavailability decreases in plant-based foods containing phytates, like legumes.”
How can you get the necessary zinc from your food? Zenker highlights, “Oysters contain about 32 mg of zinc per three ounces, the highest amount of zinc per serving.” Foods like crab, lobster, beef, pumpkin seeds, fortified cereals, poultry, oats, cheddar cheese, lentils, beans, tofu, hemp seeds, wheat germ, liver, chicken, chickpeas, sunflower seeds, cashews, pecans, and scallops are also high in zinc.
For those with adequate zinc levels, you may not see a significant gain from zinc supplements. However, those with low levels may witness major improvements. Experts share the seven unexpected benefits you can experience.
“Zinc is vital for the correct function of the immune system. It aids in the production and activation of T-cells which are crucial for immune responses,” Zenker notes. She highlights that research suggests adequate zinc intake may lessen the duration and severity of infections.
However, Kimberley Wiemann, MS, RDN, owner of Kimberley Wiemann Nutrition, states that more research is needed to substantiate its benefits for acute infections. “Studies show that if someone starts taking zinc within 24 hours of symptoms developing, then symptoms can be reduced. However, other studies have shown little to no effect,” she says.
If you have a wound, zinc supplements may assist in hastening the healing process. “Zinc plays a significant role in maintaining skin integrity and structure. It’s involved in collagen synthesis, cell proliferation, and immune function, all of which are necessary for wound healing,” says Zenker.
Did you know that zinc supplements can also benefit fetal development during pregnancy? Zenker mentions this as another surprising benefit of zinc. The World Health Organization (WHO) states, “The central role of zinc in cell division, protein synthesis, and growth means that an adequate supply of zinc is especially important for pregnant women.”
Furthermore, zinc supplements have dermatological benefits. Zenker notes that zinc can support the health of your hair and nails. “Zinc has anti-inflammatory properties and can help in treating acne and other skin conditions.”
Zinc’s anti-inflammatory properties may have wider health implications. “Zinc has antioxidant properties that help combat oxidative stress and inflammation. This can be beneficial in reducing the risk of chronic diseases,” Zenker suggests.
A 2022 meta-analysis of nine studies, published in the journal Nutrients, reveals that zinc deficiencies are frequent among people suffering from Irritable Bowel Disorders (IBD) like Crohn’s disease and ulcerative colitis. “The present research highlights the importance of considering zinc as a micronutrient to be monitored, because every second IBD patient shows a deficiency,” the study states.
The final surprising benefit of zinc supplementation is that it may assist in delaying age-related macular degeneration, a vision impairing disease. “Taking zinc supplements may delay the progression of advanced AMD, thereby helping to preserve your vision for longer if you have been diagnosed with intermediate or advanced AMD,” say experts from Cove Eyecare.
However, it’s also important to note that taking oral zinc supplements can lead to side effects such as indigestion, diarrhea, headaches, and vomiting. Excessive zinc intake can result in copper deficiency, causing an array of health issues like anemia, neurological problems, osteoporosis, and irregular heartbeat.
DeDecker warns, “People should not use intra-nasal zinc (such as homeopathy remedies) as this poses the risk of permanent loss of smell.”
So, do make sure to consult with your medical professional to learn more about the risks and benefits of zinc before deciding whether a zinc supplement is right for you.
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