Why You Need A Daily Zinc Supplement
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Zinc plays an integral role in supporting the immune system and proper growth and development. Research has recognized over 300 catalytically active Zinc metalloproteins and more than 2000 Zinc-dependent transcription factors involved in the gene expression of various proteins (1). Because the body does not produce Zinc naturally on its own, it is important to make sure you are getting the appropriate amount from food sources or through zinc supplementation.
This post will introduce Zinc, what it is, why your body needs it, and how to make sure you are getting the right amount into your diet every day.
What Is Zinc?
Zinc is an important micronutrient that helps support overall health and well-being. This trace mineral supports normal immune system function. Zinc is involved in cell division, cell growth, normal tissue maintenance, the breakdown of carbohydrates, and it contributes to a normal sense of smell and taste (2). In fact, Zinc is the second-most-abundant trace mineral in your body after Iron (3). It operates in every cell and is a key nutrient in the body’s ability to make proteins and DNA.
Why Your Body Needs It
Because the body has no specialist Zinc storage system, a daily intake of Zinc is needed to maintain a steady state (2). Zinc supports the activity of over 300 enzymes that contribute to normal metabolism, digestion, and nerve function – just to name a few. It also supports normal immune system function, skin health, DNA synthesis, and protein production.
This essential mineral also plays a role in cell growth and division and supports a normal sense of taste and smell. If you are not getting an adequate amount of Zinc through food, the lack thereof could eventually lead to Zinc deficiency.
Zinc Deficiency
Conservative estimates suggest that 25% of the world's population is at risk of zinc deficiency (4).
Signs associated with Zinc deficiency, as described by researchers, may include (5):
The Role of Zinc
In a future post, we will share recent published research that explores the role of appropriate Zinc intake.
Some of the ways Zinc is commonly used and studied include*:
- Supports normal immune system function
- Supports normal tissue maintenance and repair
- Supports healthy aging as part of a balanced diet
- Supports healthy skin
- Studied for its antioxidant properties
- Helps support adequate Zinc intake in the diet
- Contributes to normal digestion
- Supports normal thyroid function as part of overall nutrition
- Supports the body's natural defenses
- Often included in routines focused on seasonal wellness
- Supports normal cognitive and nerve function
- Supports normal reproductive health
Food Sources High in Zinc
Ten food sources high in Zinc include:
- Meat
- Shellfish
- Nuts & Seeds
- Oats
- Eggs
- Legumes
- Dairy
- Dark Chocolate
- Greek Yogurt
- Whole Grain Cereals
Meat is one of the food sources with the highest levels of Zinc. Anyone eating a plant-based diet may require additional Zinc supplementation as the Zinc available in plant-based foods is more difficult for the body to absorb.
Types Of Zinc Supplements
Zinc comes in many forms. As mentioned before, you can get naturally occurring Zinc from the foods you eat daily, however, it may not be enough.
Supplemental Zinc comes in several forms including capsules, tablets, creams, ointments, and liquid ionic Zinc tinctures.
Why Liquid Zinc Is A Popular Choice
Liquid ionic Zinc is one of the most readily bioavailable forms on the market. This means it is easy for your body to absorb. For convenience, some people choose to take a Zinc ionophore like Turmeric or Quercetin alongside their Zinc supplement.
You can find liquid ionic zinc supplements online or at your local health foods store.
Recommended Daily Dosage of Zinc
According to The National Library of Medicine, the recommended dietary allowance (RDA) is the average daily level of intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy people. The adequate intake (AI) is the level established when there is not enough scientific research evidence to develop an RDA (5).
The following is the case for Zinc:
Infants (AI)
0 to 6 months: 2 mg/day
7 to 12 months: 3 mg/day
Children (RDA)
7 to 12 months: 3 mg/day
1 to 3 years: 3 mg/day
4 to 8 years: 5 mg/day
9 to 13 years: 8 mg/day
Supplementation Dose: 5 to 20 mg/day (6)
Adolescents and Adults (RDA)
Males, ages 14 and over: 11 mg/day
Females, ages 14 to 18: 9 mg/day
Females, ages 19 and over: 8 mg/day
Pregnant females, 19 years of age and over: 11 mg/day
Lactating females, 19 years of age and over: 12 mg/day
Zinc Toxicity
Zinc taken in large amounts may cause zinc toxicity. Symptoms occur within 2 to 10 hours of swallowing the supplement. Although zinc is considered relatively nontoxic, an extremely high intake of zinc can manifest with symptoms including nausea, vomiting, epigastric pain, lethargy, and fatigue (7).
Adults interested in using Zinc supplements should be careful not to exceed 40 mg per day. Too much Zinc can cause Zinc toxicity and the aforementioned symptoms.
As always, make sure to consult with a Physician before beginning any new supplement, including Zinc.
A Quick Summary
Zinc is an essential mineral for overall health. It supports the activity of over 300 enzymes that contribute to normal metabolism, digestion, and nerve function, and it supports immune system function, skin health, DNA synthesis, protein production, and cell growth and cell division.
The body does not produce or store Zinc on its own. While it can be absorbed through high Zinc foods, diet is sometimes not enough. Zinc supplements can help ensure adequate daily intake of this important mineral as part of a balanced diet and healthy lifestyle.
Do not exceed the recommended daily dosage (40 mg) per day. If you experience symptoms of Zinc toxicity, cease taking Zinc immediately until symptoms disappear.
Medical Disclaimer
Please speak with your doctor or other licensed healthcare professional before beginning any new supplement including Zinc. None of the content on this site is or should be considered medical advice. The purpose of this article is simply to highlight relevant research for those curious about Zinc.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes only and is not a substitute for professional medical advice.