You might assume that taking zinc supplements is only beneficial for those who have low levels of zinc in their blood. However, recent research suggests that even moderate zinc supplementation can boost energy levels, improve concentration, increase immunity against the flu, and even treat acne.
Zinc Deficiency: What Is It?
If the total amount of zinc in the human body falls below a certain level, it is categorized as zinc deficiency. Since zinc is essential for over 300 enzymes in our body, it plays an important role in immune system function. Zinc also boosts wound healing and strengthens metabolism. A zinc deficiency can cause problems such as diarrhea, fatigue, and skin rashes.
Types of Zinc Supplements
There are several zinc supplements out there, and it's important to choose the right one for you. Let's go through the type of zinc supplements available and what they are recommended for.
- Zinc acetate: Designed to reduce cold and flu symptoms
- Zinc gluconate: Used in OTC medicines
- Zinc citrate: Less bitter taste than other types of zinc supplements
- Zinc sulfate: Decreases acne
Zinc Supplements: Health Benefits
Taking zinc supplements (especially over time) can improve overall health, including cognitive performance and quality of life. Read on to discover how zinc benefits your general health.
Immune system support
Zinc is necessary for proper immune function throughout the body, especially since a zinc deficiency may lead to impaired immunity and increased susceptibility to infections, including colds and flu. Zinc is used to help prevent viral infections by keeping mucous membranes moist, thinning secretions, and regulating cells' production of white blood cells.
Healing power
The healing power of zinc is well-known. Zinc supports the immune system, promotes wound healing, reduces inflammation, and facilitates skin repair. Studies show that people who have low levels of zinc in their bodies are at greater risk for slow wound healing.
Cold and flu prevention
Studies show that taking your daily dosage of zinc may cut the frequency of colds in half. In addition, studies suggest that zinc supplementation may reduce the duration of cold symptoms by about two days.
Age-related degeneration
When taken with vitamin D, zinc appears to be effective at preventing age-related bone loss. This combination of vitamins and minerals may slow down the wear-and-tear process of bones over time.
Heart health
A study published in the Journal of Nutrition showed that people who took zinc supplements had lower cholesterol than those who did not take them. Zinc is thought to play a role in regulating the activity of certain hormones involved in raising cholesterol levels.
Acne treatment
Scientists have discovered that zinc is effective in clearing out all types of blemishes. Zinc works by stimulating the oil glands, helping to remove excess sebum, and even killing bacteria that contribute to acne breakouts.
How To Choose the Ideal Zinc Supplement
Here's how to choose the right zinc supplement for you.
Check for symptoms
The first thing you should do is test whether or not you have symptoms associated with a zinc deficiency. A few examples include loss of appetite, fatigue, depression, hair loss, changes in skin color, diarrhea, constipation, dry skin, brittle nails, and slow wound healing.
Choose your supplement form
The next step is choosing a zinc supplement. Many people prefer liquid zinc because it is easier to take than tablets. Other forms include chewable tablets, capsules, and liquids. When selecting your zinc supplement, make sure to ask about its dosage, frequency, and expiration date.
Look at the ingredients
When looking at the ingredients list, look for zinc oxide, citric acid, malic acid, folic acid, and iron. These are some of the most common nutritional ingredients in zinc supplements. Be careful not to choose a product that contains copper or manganese, since large amounts of copper can be toxic to humans, while manganese is a neurotoxin. Also, try to avoid products that have added artificial colors, flavors, preservatives, or sweeteners.
Dosage
Consult with your doctor to determine the correct amount of zinc for you. Most people get enough zinc from their diet alone. If you're not getting enough zinc from your diet, then taking a supplement with a low dosage of zinc can help.
Zinc Supplement FAQ
Q: What are some natural sources of zinc?
A: Zinc is found in high quantities in oysters, beef, lamb, chicken, pork, and fish. If your diet excludes meat products, it is also present in milk, cheese, eggs, pumpkin seeds, whole grains, and nuts.
Q: What are some symptoms of zinc deficiency?
A: Diarrhea, eye lesions, deteriorated immune function, loss of appetite, and hair loss are very common symptoms of a zinc deficiency.
Q: What are the roles of zinc in the human body?
A: Zinc is required for proper enzyme function, developing immune cells, healing wounds, synthesizing DNA, enhancing the functioning of smell and taste, and more.