Zinc Health Benefits
Zinc is an essential trace mineral that plays a pivotal role in numerous bodily functions and provides numerous health benefits, including immune support, wound healing, DNA synthesis, and cell division. The body cannot produce zinc, so it must be obtained through diet or supplementation. Zinc plays a key role in hundreds of enzymatic reactions and is vital for our sense of taste and smell. Additionally, zinc health benefits extend to supporting proper growth and development during pregnancy, childhood, and adolescence, making it a critical nutrient throughout all stages of life.
Recommended Daily Intake of Zinc for Adults
The Recommended Dietary Allowance (RDA) for zinc varies by age, sex, and life stage:
- Adult Men (19 years and older): 11 mg per day
- Adult Women (19 years and older): 8 mg per day
- Pregnant Women: 11 mg per day
- Lactating Women: 12 mg per day
These recommendations are designed to meet the nutritional needs of nearly all healthy individuals in each group.
Food Sources of Zinc
Zinc is present in a variety of foods, with animal, fish and seafood generally offering higher amounts:
- Meat: Beef, pork, and lamb are rich sources of zinc.
- Shellfish: Oysters contain more zinc per serving than any other food; other shellfish like crab and lobster are also good sources.
- Dairy Products: Milk, cheese, and yogurt provide moderate amounts of zinc.
- Legumes: Beans, lentils, and chickpeas contain zinc.
- Nuts and Seeds: Cashews, almonds, pumpkin seeds, and sunflower seeds offer zinc with varying bioavailability.
- Whole Grains: Whole wheat, quinoa, and rice contain zinc. Zinc-fortified breakfast cereals are a significant source of zinc in the U. S. diet.
It’s important to note that while plant-based foods contain zinc, the presence of phytates—compounds found in whole grains and legumes—can bind zinc and inhibit its absorption. Therefore, individuals relying on plant-based sources may need to consume higher amounts to meet their zinc requirements.
Diets Potentially Lacking in Zinc
Some diets may increase the risk of zinc deficiency:
- Vegetarian and Vegan Diets: These diets may lead to lower zinc intake due to the absence of meat and higher consumption of phytate-rich plant foods, which can inhibit zinc absorption.
- Diets High in Unleavened Whole Grains: Unleavened whole grains contain phytates that can significantly reduce zinc absorption. Examples of unleavened bread include tortillas, naan, lavash, matzo and roti.
- Low-Protein Diets: Since high-protein foods, especially animal products, are good sources of zinc, low-protein diets may result in inadequate zinc intake.
Individuals following these diets should be mindful of their zinc intake and consider strategies to enhance zinc absorption, such as soaking beans, seeds, and grains to aid absorption, choosing leavened grain products, and incorporating zinc-fortified breakfast cereals.
Medications That Can Reduce Zinc Absorption
Several medications can impair zinc absorption or increase its excretion from the body, potentially leading to zinc deficiency if not managed appropriately. Here are some common medications known to affect zinc levels:
- Diuretics such as furosemide and hydrochlorothiazide increase the amount of zinc lost in urine.
- ACE Inhibitors such as lisinopril, enalapril and ramipril may interfere with zinc metabolism, according to some research.
- Proton Pump Inhibitors (PPIs) such as omeprazole, lansoprazole and pantoprazole reduce stomach acid production, which is necessary for zinc absorption.
- Antacids such as TUMS® and Maalox® neutralize stomach acid needed for zinc absorption.
- Antibiotics such as tetracyclines (like doxycycline) and quinolones (like ciprofloxacin) can interact with zinc in the gastrointestinal tract, reducing the absorption of both the medication and zinc. Effects can be minimized by taking the antibiotic two hours before or four to six hours after zinc supplements.
- Penicillamine medications for rheumatoid arthritis (such as Cuprimine® and Depen®) effectiveness at relieving arthritis symptoms can be reduced by zinc. Like antibiotics, interactions can be minimized by taking zinc at least two hours before or after the medication.
Zinc Supplement 25 mg
This Zinc Supplement is comprised of zinc gluconate and zinc citrate for optimal absorption. Zinc is important for muscle function, healthy aging, skin and immune health.
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Evidence-Based Health Benefits of Zinc Dietary Supplements
Supplementing with zinc can offer several health benefits, particularly in individuals with inadequate dietary intake or increased needs.
Individuals who have had bariatric surgery or who have gastrointestinal disorders such as celiac disease and inflammatory bowel disease (IBD) (which includes Crohn’s disease and ulcerative colitis) are at risk for zinc inadequacy. People with alcohol use disorder also often have low zinc status.
Immune Function Enhancement: Zinc is crucial for maintaining a robust immune system. By reducing oxidative stress, zinc helps maintain healthy cell function and metabolism. Studies suggest zinc lozenges can help shorten the duration of a cold, but not the severity, when taken within 24 hours of symptom onset. Letting the lozenge slowly dissolve and coat the throat is important, so don’t chew or swallow the lozenge whole.
Wound Healing Support: Zinc plays a vital role in collagen synthesis and inflammatory response, which is essential for proper wound healing. Zinc supplementation has been shown to improve healing in individuals with chronic wounds or zinc deficiency.
Improvement of Skin Conditions: Zinc is used to treat acne and other skin conditions due to its anti-inflammatory properties and role in cell production and turnover. In 2020, a meta-analysis published in the Journal of the American Academy of Dermatology examined serum zinc levels in individuals with acne. The analysis revealed that patients with acne had lower serum zinc levels compared to controls, indicating a possible link between zinc deficiency and acne severity.
Age-Related Macular Degeneration (AMD) Prevention: The retina has high zinc concentrations. Zinc, in combination with antioxidants, may slow the progression of AMD, a leading cause of vision loss. The Age-Related Eye Disease Study (AREDS) trial of 4,757 adults ages 50 to 80 years with high risk of advanced AMD found that the participants who took a supplement each day containing 80 mg zinc oxide (15 mg beta-carotene, 180 mg vitamin E, 500 mg vitamin C and 2 mg copper) for five years had a 25 percent lower risk of advanced AMD than those who took the placebo. The follow-up ARED2 study followed 4,203 participants over a median follow-up period of five years and found that a formulation that provided 25 mg of zinc (rather than 80 mg in the initial study) provided the same protection against advanced AMD.
See this link for AREDS/AREDS2 frequently asked questions, and talk with your ophthalmologist or eye care provider if you have questions about which formulation is right for you.
(Cooper Complete Eye Health contains 25 mg of zinc per serving, the same amount of zinc that was in the ARED2 study. Learn more about the ingredients in Eye Health.)
Zinc Safety and Potential Side Effects
While zinc is essential for health, excessive intake can lead to adverse effects, including nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Long-term high intake can cause more severe issues, such as copper deficiency and neurological problems.
Zinc Supplementation
Supplements can be helpful for individuals unable to meet their zinc requirements through diet alone. However, when considering supplements, keep in mind the tolerable upper intake level (UL) for zinc for adults is 40 mg per day. The risk of too much zinc is a perfect example of why it’s important to talk with your physician or healthcare provider about the supplements you take.
Cooper Complete multivitamins contain 15 mg of zinc per serving, while Eye Health contains 25 mg of zinc per serving. Cooper Complete Zinc Supplement also has 25 mg per serving. Because the daily upper limit of zinc is 40 mg, the standalone zinc supplement should not be taken with Eye Health.
Zinc is best absorbed on an empty stomach, but taking it on an empty stomach may cause nausea.
Supplements That Can Affect Zinc Absorption
Zinc and Calcium: Calcium-rich foods, calcium-fortified foods and supplements can inhibit zinc absorption, so it’s best to take zinc supplements (and supplements that contain zinc) at different times.
Zinc and Iron: Both minerals are absorbed in the small intestine and should be taken 2-3 hours apart for best absorption. They are also best taken on an empty stomach, but taking them with food can reduce nausea or gastrointestinal discomfort.
Zinc and Magnesium: Zinc and magnesium can be taken together and are often combined in supplements due to their complementary roles in the body.
In conclusion, zinc is a vital mineral integral to numerous bodily functions. Ensuring adequate intake through diet or supplementation can support overall health and help prevent various health conditions. As always, it’s best to talk with your physician or healthcare provider about your specific circumstances.