Zinc is an essential mineral that is found in almost every cell. It stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in your body. Zinc supports a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis.
Where you get Zinc: Beef, poultry, liver, oysters, eggs and dairy products.
Zinc also affects your vision. It has been known for some time your vision will not remain sharp without it. However, too much can be damaging. At moderate levels, zinc protects retinal cells from antioxidant damage, which might prevent age-related macular degeneration, a leading cause of blindness. At too-high levels, zinc destroys healthy retinal cells. The safe, recommended supplemental dose is 25mg of an easily absorbed chelated type of zinc such as Zn L-monomethionine.
In a study in which participants took 45 milligrams of zinc daily for six months, tests showed significantly lower levels of markers that signal dangerous inflammation. Zinc may control inflammmation by decreasing compounds called cytokines.
Low zinc status has been observed in 30 to 50 percent of alcoholics. Alcohol decreases the absorption of zinc and increases loss of zinc in urine. In addition, many alcoholics do not eat an acceptable variety or amount of food, so their dietary intake of zinc may be inadequate.
Diarrhea results in a loss of zinc. Individuals who have had gastrointestinal surgery or who have digestive disorders that result in malabsorption, including sprue, Crohn's disease and short bowel syndrome, are at greater risk of a zinc deficiency. Individuals who experience chronic diarrhea should make sure they include sources of zinc in their daily diet and may benefit from zinc supplementation. A medical doctor can evaluate the need for a zinc supplement if diet alone fails to maintain normal zinc levels in these circumstances.
Zinc safety tip: If you are getting 100-percent of the Daily Value of zinc (15mg) in your multivitamin, try not to take more than 25mg of extra zinc so you do not go above the safe upper limit of 40mg.
Doctor Approved
Are There Any Potential Drug Interactions?
Zinc may be contra-indicated with certain antibiotics. Consult your physician for more information.
See also: Zinc: An Essential Mineral
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