Here, we discuss the benefits of zinc and everything you oughta know about taking zinc supplements.
What is zinc & why do we need it?
Zinc is an essential trace mineral.
Instead, we must consume it daily.
Zinc also supports a healthy pregnancy and key features of growth and development.
Adult women need at least 8 milligrams of zinc per day, while men need 11 milligrams.
Daily zinc requirements increase to 11 to 12 milligrams during pregnancy and lactation, respectively.
Health benefits of zinc.
But how exactly does zinc work in the body?
There are a number of ways:
It supports immune function.
Inadequate zinc can weaken these immune defenses.
It can improve wound healing.
The group that supplemented with zinc had a significant reduction in the size of the ulcers.
It may promote skin health.
In addition to wound healing, some forms of zinc may also help clear up your skin.
What about other skin health conditions?
After the treatment period, the group taking zinc experienced significant improvements in rosacea, with minimal side effects.
It can help decrease inflammation.
Zinc is animportant cofactor6in some of the major reactions in the body that help manage inflammation.
It may protect the eyes.
The macula is the central part of the retina, wherezinc happens to be very highly concentrated10.
Best sources of zinc.
That’s where supplements may come in handy.
In foods:
There are plenty of foods that arehigh in zinc.
Zinc supplements are widely available; however, there are several types, and some are better than others.
What to look for in a zinc supplement.
There are many forms of zinc out there, delivered via complexes (salts and chelates).
For example, zinc oxide absorption has been shown to belower15than zinc citrate and gluconate forms.
Andzinc bisglycinate14has been shown to have superior absorption over zinc gluconate.
In addition to choosing the right form of zinc, dose is important.
Taking too much can interfere with another essential mineral: copper.
Experts also agree that when choosing a supplement, confirm it’s tested for purity and potency.
Tips for supplementing with zinc.
While it’s possible for you to take zinc every day, confirm you’re not overdoing it.
Theupper limitfor zinc (meaning the most you should get in a day) is 40 milligrams.
If you take more than this regularly, you may experience mild gastrointestinal distress.
That’s because iron and zinc compete for the same absorption transporter in the small intestine.
If you take medications, see to it to discuss any possible drug-nutrient interactions with your health care provider.
The bottom line.
Zinc is an essential mineral with many important functions in the body.
Zinc supports your immune function, keeps your skin healthy, attenuates inflammation, and helps protect your eyes.