Zinc is a nutrient that plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements.
Why Do People Take Zinc?
Some studies have found that zinc lozenges may reduce the duration of cold, perhaps by a day or so, and may reduce the number of upper respiratory infections in children. Zinc helps fight infection and heal wounds. However, if you already have enough zinc from your diet, it is not clear that getting even more — from supplements — has a benefit.
Topical zinc is used to treat diaper rash and skin irritations. In addition, zinc has also been studied as a treatment for herpes, high cholesterol, rheumatoid arthritis, HIV, and more. Health care providers may recommend zinc supplements for people who have zinc deficiencies.
What Does Zinc Do?
Zinc is present in certain foods or available as a dietary supplement. The National Institutes of Health (NIH) notes that zinc plays a role in:
According to the NIH, most people in the United States get enough zinc from their food. A person who does not get enough zinc from their diet may benefit from taking a zinc supplement.
Zinc deficiency may cause the following symptoms :
hair loss
lowered immunity
reduced production of sex hormones in males
diarrhea
eye and skin sores
loss of appetite
slow growth in infants and children
impotence
delayed sexual development in adolescents
weight loss
problems with wounds healing
lowered alertness
lowered ability to taste food
Having the correct level of zinc in the body can help to:
Boost immunity and reduce inflammation
Zinc is essential to sustain a functioning immune system. Researchers found that cold symptoms cleared up more quickly in people who took a zinc acetate lozenge containing 13.3 mg of zinc every 2–3 hours than those who did not. However, further research is necessary to determine the best dosage of zinc for the common cold.
Maintain healthy skin
Zinc is an important nutrient for healthy skin. Zinc has anti-inflammatory properties and is useful for inflammatory skin diseases, such as acne, rosacea, eczema, and ulcers.
1. Boosts The Immune System
Zinc is right up there with vitamin C as a popular cold remedy.
This role that zinc plays in immune functioning is why researchers suspect boosting zinc intake when you’re sick or just before you get sick may help shorten the duration of illness or help stop you from getting sick. According to a May 2017 meta-analysis published in JRSM Open, at least 75 mg of zinc per day shortened the common cold by 33 percent. Another meta-analysis, published in April 2017 Open Forum Infectious Disease found patients who took 80 to 92 mg of zinc per day to treat their cold recovered three times faster than those who did not, leading the study researchers to recommend that people take zinc acetate lozenges within 24 hours of experiencing symptoms.
And while it’s too soon to know whether zinc can help people with COVID-19, there’s speculation that it might, especially those at high risk, according to a review published in July 2020 in Frontiers in Immunology.
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Zinc also supports normal growth and development during pregnancy, childhood and adolescence. Zinc is found in cells throughout the body.
It helps the cells to grow and divide, and is necessary for the activity of enzymes, proteins and DNA. Zinc is important for many of the body’s functions. People who don’t have enough zinc in their body may be at greater risk of pneumonia and other infections.
Children and the elderly are at greater risk. Wound healing: Zinc supports the skin. If you don’t have enough zinc, it can lead to skin changes that initially look like eczema.
Zinc supplements may be used to help people whose leg ulcers won’t heal. The common cold: Zinc is sold in some products to help with the common cold. Research shows that taking zinc lozenges or syrup can make cold symptoms less severe and last for less time, especially if you take them in the first 24 hours.
Age-related macular degeneration: Some research has shown that zinc is important in preventing and slowing the progression of age-related macular degeneration. Taste and smell: Zinc is crucial for one of the enzymes needed to taste and smell. Healthy people who don’t have enough zinc in their diet may experience hair loss, diarrhoea, impotence, eye and skin problems and loss of appetite.
How much zinc you need depends on your age and stage of life:
Stage Of Life Recommended Daily Intake For Zinc (Milligrams Per Day) 0-6 Months 2 Mg/Day 7-12 Months 3 Mg/Day 1-3 Years 3 Mg/Day 4-8 Years 4 Mg/Day 9-13 Years 6 Mg/Day 14-18 Years 13 Mg/Day (Boys); 7 Mg/Day (Girls) Adult Men 14 Mg/Day Adult Women 8 Mg/Day During Pregnancy 10-11 Mg/Day While Breastfeeding 11-12 Mg/Day
Source:Nhmrc
How Do I Get Enough Zinc?
Zinc is found in many foods such as meat, fish, poultry, cereals and dairy foods. The amount of zinc the body can absorb is affected by how much protein is in the diet, so vegetarians and vegans, or people on long-term restricted diets, are more likely to experience zinc deficiency. Some people may need more zinc than they can get from food alone.
Is It Possible To Have Too Much Zinc?
Taking too much zinc can lead to nausea and vomiting, diarrhoea, abdominal cramps and headaches.