Zinc is an essential mineral that plays a vital role in functioning many parts of our body. The body’s immune system and the healing process depend on the Zinc in our bodies. This mineral is found in some food items as well as food supplements.
Our bodies don’t produce Zinc naturally, so we depend on food items and supplements to obtain it. We don’t have Zinc in our bodies, nor can we store it. This is why we need a regular and stable supply of Zinc in our bodies.
Zinc has many health benefits as it helps in boosting your immune system. The supplement helps in stimulating immune cells and reducing stress from our bodies. Additionally, it also helps reduce age-related diseases like pneumonia and infection.
The Top 25 Best Zinc Supplements for 2022
Below is a list of the best Zinc supplements available:
- Advanced BioNutritionals Zinc Acetate
- New Age Zinc Gummies
- True Cellular Zinc7
- Garden of Life Vitamin Code Raw Zinc
- Natural Stacks Serotonin Brain Food
- Thorne Zinc Picolinate
- Life Extension Zinc Caps
- Celarity Zinc Max
- Cymbiotika Zinc Complex
- Performance Lab NutriGenesis
- MaryRuth Liquid Ionic Zinc
- New Chapter Zinc Complex
- Elm & Rye Zinc
- Stop Aging Now Multi360 ULTRA
- Life Extension Enhanced Zinc Lozenges
- Akasha Naturals Power Zinc
- Pure Synergy Zinc Complex
- Metagenics Zinc A.G.
- UrinoZinc Prostate
- NutraChamps Liquid Ionic Zinc
- BioTrust Network Ageless Immunity
- Care/of Zinc
Leanbean is a supplement gaining attention as it helps in weight loss. However, this supplement has other advantages, one of which is a zinc supplement. You can take this supplement to lose weight and have a sufficient amount of Zinc in your body.
As Zinc is a mineral that isn’t produced by the body naturally, it is essential to take zinc supplements to have a sufficient amount of Zinc in your body. Therefore, you should start taking Leanbean as a zinc supplement. This zinc supplement is available for $60 in online stores.
This zinc supplement helps improve the body’s metabolism, improving the protein synthesis and digestive system. Leanbean is the perfect supplement for you if you are looking for a supplement that supports an active lifestyle.
Advanced BioNutritionals Zinc Acetate
One of the main advantages of taking a zinc supplement is the body’s immune system. If you have a weak immune system, taking a zinc supplement is one of the best things that you can do to improve it. Zinc supplements help boost your immune system making it more robust and ready to fight diseases.
Among the best zinc supplements is the Advanced BioNutritionals Zinc Acetate. It is available in the form of tablets that contain around fifteen mg of zinc acetate.
A bottle of Advanced BioNutritionals Zinc Acetate costs $10. You will need to keep this tablet in your mouth for around 20-30 minutes every time you take a capsule. Please remember that you shouldn’t take more than six tablets in a day, and please don’t take it for more than six consecutive days.
New Age Zinc Gummies
Sometimes we shy away from taking tablets because of the taste. It’s difficult for most of us to take a pill that doesn’t taste good. However, this is a problem you will not face with the New Age Zinc Gummies. These are zinc supplements that come in the form of gummies that are healthy and delicious to eat.
The New Age Zinc Gummies are a mixture of zinc and Sambucus elderberry. Both these ingredients increase the immunity of a person. Firstly, Zinc helps to enhance the person’s immunity so that the person can develop a healthier and more robust immune system. Secondly, the Sambucus elderberry is an antioxidant extract that boosts a person’s immunity with the help of Vitamin C and Zinc.
The antioxidants in elderberry help improve the balance of the body. Elderberry and Zinc’s impact on the body makes it one of the best zinc supplements available. Therefore, the combination of elderberries Zinc provides maximum benefit to the body.
An added benefit of the New Age Zinc Gummies is that they don’t have any artificial flavors, colors, or sweeteners. This means that they are healthy and clean for everyone to eat. If you follow a gluten-free diet, this is the perfect addition as it is a gluten-free zinc supplement.
True Cellular Zinc7
True Cellular Zinc7 is one of the best zinc supplements you can take if you have a zinc deficiency. You will need to take two capsules of Zinc7 a day to have a sufficient amount of Zinc in your body.
True Cellular Zinc7 contains two main ingredients: rose hips. One of the reasons Zinc7 is called so is because it includes seven different types of Zinc in it. Almost all the other zinc supplements contain only one or two different types of Zinc. However, in True Cellular Zinc7, there are seven different kinds of Zinc.
Each of the seven zincs helps the body in different ways. For example, zinc picolinate is a mineral that will help boost the health of liver cells and anti-aging benefits for everyone who takes these tablets. However, one of the most significant impacts of zinc deficiency is that it weakens your immune system and organs like the liver.
The rose hips are another critical ingredient of the True Cellular Zinc7. This helps improve and boost cellular delivery in the various forms of Zinc. Each bottle of True Cellular Zinc7 is priced at $59.
Garden of Life Vitamin Code Raw Zinc
One of the best zinc supplements is Garden of Life Vitamin Code Raw Zinc. This is available for adults to take the capsules after a meal.
The Garden of Life Vitamin Code Raw Zinc ingredients are raw, whole-food Zinc, and Vitamin C. The Vitamin C in the capsules helps improve the skin of the person. Additionally, it helps in the immune system of the person.
An advantage of taking this supplement is that it’s natural and suitable for everyone. Sometimes supplements contain artificial flavors and colors to enhance the taste and sight of the supplement. However, this is not the case with Garden of Life Vitamin Code Raw Zinc. It’s a supplement that doesn’t contain artificial flavors, colors, or sweeteners. These factors make it one of the best and healthiest zinc supplements.
One of the main advantages of this zinc supplement is that it’s most suitable for people who follow a vegan diet. Additionally, people who follow a vegetarian diet can also take these zinc supplements. This is because the diet of these people doesn’t contain the sufficient amount of Zinc needed in the human body. Therefore, taking these supplements will provide their bodies with a good amount of Zinc.
You will need to take the Garden of Life Vitamin Code Raw Zinc capsule twice daily. It would be best to consult a doctor before taking these supplements for Zinc. This is because this supplement contains 30 mg of Zinc which is more than the recommended amount.
Testosterone is a hormone the body naturally produces. Even though the hormone is produced by both the female and male bodies, it is primarily secreted in the male reproductive organs of men. Therefore, as men grow older, their testosterone levels decrease. There are many ways to treat the problem of low testosterone. One of the most common ways is by taking nutritional supplements.
One of the main reasons a person’s testosterone level decreases is zinc deficiency in their body. If you have a zinc deficiency, this will be one of its signs. Therefore, you must start taking zinc supplements to increase the zinc level in your body and improve your testosterone level.
One of the best supplements that you can take is TestoGen. Besides helping improve your testosterone levels, it increases the amount of Zinc in your body. So if you have a zinc deficiency in your body, one of the best ways to handle it is by taking supplements like TestoGen.
The Zinc in the TestoGen helps protect the cells in our body against oxidative stress. It’s an antioxidant that helps in controlling the tension in the body. A price of a TestoGen bottle is $60.
Natural Stacks Serotonin Brain Food
Our body requires a positive mood, sense of well-being, and happiness to be happy. A neurotransmitter responsible for this is Serotonin. It’s available in the online stores for $32.This neurotransmitter is the most important for the mental well-being of a person.
When you have a zinc deficiency in your body, it affects the overall health of your body, including your mental health. When you have a zinc deficiency, it can have a serotonin deficiency. You must start taking zinc supplements as it helps balance the neurotransmitters and avoid Serotonin.
One of the main ingredients in Natural Stacks Serotonin Brain Food is zinc glycinate. These capsules contain twenty mg of zinc glycinate. It is one of the most important minerals responsible for maintaining a healthy immune system and aiding cell division in the body.
Natural Stacks Serotonin Brain Food is something which you can take up to 2 every day. However, it would be best to take this nutritional supplement in the morning or afternoon instead of the evening.
Thorne Zinc Picolinate
If you are looking for the best of zinc supplements, you don’t need to look at anything more than Thorne Zinc Picolinate. This is one of the best supplements for people who want to improve zinc levels in their bodies. It is one of the best zinc supplements, which helps you.
If you are an athlete and looking for the best zinc supplement, this is the perfect one. The Thorne Zinc Picolinate is an NSF Sport Certified supplement. It doesn’t contain any substances banned by any athletic organizations. Therefore, it’s one of the best zinc supplements you can take as an athlete.
Moreover, this zinc supplement has other advantages too. This is the perfect zinc supplement if you follow a diet free of gluten, soy, and dairy. It will provide you with the necessary amount of Zinc needed in your body as your diet may not have sufficient Zinc. Thorne Zinc Picolinate compensates for the lack of Zinc in your diet.
One of the main cons of Thorne Zinc Picolinate is that it is expensive. Therefore, if you are looking for an inexpensive supplement, this supplement might not be for you. Additionally, this supplement is available at all drugstores, so you might need to search for it in many drugstores.
You will need to take one capsule of Thorne Zinc Picolinate every day. Each capsule of this tablet contains a dose of 30 mg of Zinc. Therefore, it would be best if you could take these tablets after a meal like breakfast or lunch. A bottle of Thorne Zinc Picolinate is priced at $33.
Life Extension Zinc Caps
One of the most common deficiencies in people is zinc deficiency, especially in the older generation. Therefore, it is vital to start taking zinc supplements to improve the zinc levels in our bodies. A zinc supplement that you can begin taking is Life extension Zinc Caps. Each bottle of this zinc supplement is priced at around $7.
It is a supplement that can support and improve the immune system of everyone who starts taking these supplements. As we grow older, our immune system’s strength decreases. Therefore it is essential to take zinc supplements to maintain a sound immune system.
The Life Extension Zinc Caps improve the immune system of the body. They also support and boost the cardiovascular and neurological health of the person. This is the perfect supplement if you have weak cardiovascular and neurological health.
The capsules of this zinc supplement are easy to absorb for the body as it contains a combination of zinc and zinc citrate. These two ingredients circulate in your body for a long time, making it easy for the body to absorb them and get the maximum benefits from these zinc capsules.
Celarity Zinc Max
Celarity Zinc Max is one of the best zinc supplements you can start taking if you have a zinc deficiency. This high-potency source is easy for the body to absorb. Each bottle of Celarity Zinc Max is priced at $23.
The main ingredients of Zinc Max are Zinc and two glycine molecules. These two molecules contained in Zinc Max are responsible for facilitating the absorption in areas of the body like the intestine world and reducing the interference from the phytates and competing minerals.
Our bodies can’t store Zinc, so daily intake and absorption of this mineral are vital. When you start taking a nutritional supplement like the Celarity Zinc Max, it helps maintain a steady supply of Zinc in your body.
You can take one capsule a day or as instructed by your doctor. Each bottle of the Celarity Zinc Max contains around one hundred and twenty capsules which can last for approximately four months. Of course, you must keep these nutritional supplements in a cool place out of children’s reach.
Additionally, suppose you follow a diet free of gluten, soy, animal products, or dairy products. In that case, this is the perfect nutrition supplement for you. Besides this, it is a supplement free from artificial flavors and colors, making it organic and natural.
TestoPrime is another zinc supplement you consider taking to boost your testosterone and zinc levels. When you have a zinc deficiency, it can lead to a decrease in your testosterone levels. You must have a sufficient amount of Zinc in your body.
If you start taking TestoPrime, your testosterone level will return to normal again as it decreases if you have a deficiency. In addition, this zinc supplement will boost your strength, motivation, and improve your testosterone level.
Each bottle of TestoPrime is priced at $60, and it consists of 120 capsules. Therefore, it is best to start taking one tablet daily.
Cymbiotika Zinc Complex
Zinc is a mineral that isn’t produced in our bodies. Therefore, it is essential to take supplements to enhance the amount of Zinc for our body to function normally. Some symptoms of zinc deficiency are hair loss, weak immune system, and general weakness. Therefore, it is crucial to take supplements to enhance the Zinc in our bodies.
A famous supplement of Zinc is the Cymbiotika Zinc Complex. It’s a supplement that helps the body fight diseases and has a reasonable metabolic rate. This supplement contains three main ingredients: copper, selenium, and Zinc. These three ingredients help maintain the overall health and wellness of the body, right from the nervous system to the body’s immune system.
One of the main benefits of the Cymbiotika Zinc Complex is that it’s easy to absorb in the body, and the body can utilize it immediately. Additionally, it’s a nutritional supplement that helps fill any gaps our diets may leave. Finally, these capsules positively impact a person’s mental health and make a person feel energetic.
Each bottle of Cymbiotika Zinc Complex is available for $32. You can take one capsule of the Cymbiotika Zinc Complex a day. However, it would be best if you take medicine alongside a meal. This supplement is free from animal products, dairy products, and chemicals. If you follow a vegan diet, this is the perfect supplement.
Performance Lab NutriGenesis
One of the top nutritional supplements is Performance Lab NutriGenesis. It’s a supplement that can help you maintain a sufficient amount of vitamins and minerals in your body. This is because it is a supplement that consists of around seventeen vital vitamins and minerals.
This is a nutrition supplement made for men to help them get a good intake of essential vitamins and vitamins. They can order this supplement from their online store for $49. You can take up to 4 capsules every day to improve your health.
MaryRuth Liquid Ionic Zinc
Another zinc supplement you can start taking is the MaryRuth Liquid Ionic Zinc. It’s among the top zinc supplements you can start bringing to have a good and stable amount of Zinc in your body.
The most significant benefit of taking the MaryRuth Liquid Ionic Zinc is that it’s available in a liquid form. It’s been made so that the body can directly absorb the liquid and have a healthy amount of Zinc in the body. When the body has a good amount of Zinc in it, it ensures that your body is healthy and has all the essential minerals required to work well.
Adults and children over four can take four MaryRuth liquid Ionic Zinc pumps. One MaryRuth liquid Ionic Zinc supplement pump is sufficient for infants and children below four.
New Chapter Zinc Complex
New Chapter Zinc Complex is another top zinc supplement you can start taking if you have a zinc deficiency. It’s a nutritional supplement that improves the health of the body and creates a positive effect on the skin.
This supplement is made of organic substances and doesn’t contain artificial flavors or colors. You can order the bottle online for $22. Each bottle consists of around thirty capsules, out of which you can take one every day.
One thing that sets this apart from other supplements is that it’s so gentle on the stomach that you can easily take this empty stomach. So you don’t have to wait till after a meal to take these nutrition supplements.
Elm & Rye Zinc
The Elm & Rye Zinc supplement is one of the best zinc supplements. It contains various ingredients which benefit the body in multiple ways. There are about sixty capsules in each bottle of Elm & Rye. Additionally, you can choose if you want gummies or tablets when purchasing the zinc supplement.
If you are looking for a zinc supplement that is natural and organic, this is the best one. Elm & Rye is a zinc supplement that doesn’t contain artificial fillers or additives.
One of the main benefits of taking the Elm & Rye Zinc supplement is that it helps every aspect of your body. Not only does it help in building a more robust immune system. It also helps in things like stabilizing the person’s blood sugar level and improving the health of your heart, skin, and eyes.
One of the best things about ordering the Elm & Rye Zinc tablets is that you can choose a plan suitable for your needs. A bottle of Elm & Rye is available for $44.99. In addition, you can shorten or increase your subscription plan anytime you want to change it.
Stop Aging Now Multi360 ULTRA
Stop Aging Now Multi360 ULTRA is one of the top nutritional supplements you can start taking. It consists of a broad spectrum of nutrients and antioxidants. If you take the dosage of the Multi360 ULTRA, it would be equal to eating many servings of fruits and vegetables.
One of the main ingredients of this multivitamin is Zinc. However, suppose you have a deficiency of any nutrients besides Zinc. In that case, this is the perfect nutrition supplement that you can add to your diet. Each Stop Aging Now Multi360 ULTRA capsule consists of around twenty mg of Zinc. You can order a Stop Aging Now Multi360 ULTRA bottle for approximately $ 54.99.
Life Extension Enhanced Zinc Lozenges
Life Extension Enhanced Zinc Lozenges is one of the top zinc supplements if you want to improve your immunity. One of the main ingredients of Enhanced Zinc Lozenges is zinc acetate. This ingredient is responsible for providing the body with support during seasonal changes.
The Life Extension Enhanced Zinc Lozenges have ionic Zinc. The positively charged zinc ions in this tablet make it simply absorb and better affect the person’s immune system. It provides enhanced support for the immune system and the body’s immune function.
Each bottle of the Life Extension Enhanced Zinc Lozenges consists of 30 tablets, and it’s around $10. People who don’t have a zinc deficiency want to improve the person’s immunity.
Akasha Naturals Power Zinc
Another Natural Power Zinc is a zinc supplement you can start taking if you have a zinc deficiency. Each Akasha Naturals Power Zinc bottle consists of sixty tablets for $18.25.
One of the main advantages of using the Akasha Naturals Power Zinc is that it gets absorbed by the body quickly compared to other supplements. The main reason for this is that this zinc supplement contains amino acids that boost the absorption process.
Power zinc is formulated to perfect the conscious lifestyle that many people are following now. Additionally, it also supports the enzymatic activity in the body and enhances the body’s energy metabolism. If you have weak bones, the perfect way to strengthen them is by taking the zinc supplement.
Pure Synergy Zinc Complex
One of the top zinc supplements is Pure Synergy Zinc Complex. It’s one of the leading zinc supplements to add to your diet plan. This is fermented Zinc which consists of healthy and immunity-boosting vegetables like camu camu berries and mushrooms. You can easily purchase these Zinc Complex supplements from their online store or another major for $22. Each of these bottles consists of sixty capsules.
There are many advantages to taking this zinc supplement. Firstly, it helps improve the health of your eyes, skin, and reproductive systems. In addition, as it fermented Zinc, it is gentle on your stomach, and it’s easier for the stomach to absorb it.
It’s a zinc supplement perfect for anyone who follows a vegan and vegetarian diet. You can add this supplement to your diet and have a sufficient amount of Zinc in your body.
Metagenics Zinc A.G.
Metagenics Zinc A.G. is one of the top zinc supplements which will be a great addition to your diet. You can find it on most major online stores for around $41 for each bottle. Every bottle of Metagenics Zinc A.G. consists of 60 tablets.
This zinc supplement helps improve body functions and immune system, and your metabolism rate will increase. Additionally, it helps in bone mineralization and protein synthesis in the body.
Please remember that you shouldn’t take more than two tablets a day. Consult your doctor or healthcare practitioner before adding this to your diet.
UrinoZinc Prostate is another nutritional supplement you can start taking if you have a zinc deficiency. People who have insufficient Zinc in their bodies are prone to developing prostate problems. Therefore, you must have a sufficient amount of UrinoZinc Prostate.
When you start taking UrinoZinc Prostate, it will reduce your prostate problem and help in improving your health. In addition, this supplement will help you build your immunity and your immune system. It’s a nutritional supplement recommended for men who have prostate issues.
You quickly order the UrinoZinc Prostate from online stores for around $55 per bottle. It would be best if you could take around two capsules a day. You can take a tablet after your meal.
NutraChamps Liquid Ionic Zinc
NutraChamps Liquid Ionic Zinc is a liquid supplement that adults and children take so as not to have a zinc deficiency in their bodies. This zinc supplement is available for people to take in the form of liquid drops. You need to take around fifteen mg per serving of the supplement. Each bottle of the NutraChamps Liquid Ionic Zinc costs $20.
The active ingredients in this zinc supplement are Zinc and vitamin C. This supplement helps boost your immune system and improves the body’s natural defenses. Additionally, this supplement also supports the overall wellness of your body.
One of the best advantages of these zinc supplements is that they are high absorption drops enhanced with Vitamin C. This makes it easy for the kids to take them. You can directly take NutrChamps Liquid Ionic Zinc or add it to a glass of water and then take it.
BioTrust Network Ageless Immunity
One of the best things about the BioTrust Network Ageless Immunity is that it helps in four ways. The four ingredients of BioTrust Network Ageless Immunity are Echinacea Purpurea, N-Acetyl-L-Cysteine, Vitamin C, and Zinc.
This combination of ingredients impacts the body positively in various ways. For example, the Echinacea Purpurea supports the body’s immune system, the N-Acetyl-L-Cysteine improves your lung health, Vitamin C keeps the body healthy, and the Zinc helps the body’s immune system.
You can start taking this immunity-boosting supplement to enhance the strength of your immune system. This combination of You can purchase a bottle of the BioTrust Network Ageless Immunity for $39.
Care/of Zinc is one of the best zinc supplements you can start taking to have a sufficient
amount of Zinc in your body. This supplement comes in capsules with 15 mg per capsule. Each bottle of Care/of Zinc is priced at $7.
It contains two active ingredients, Zinc and copper. The Zinc and copper in this zinc supplement help strengthen the immune system and support digestion.
These two ingredients work together, so they must be balanced. For example, Zinc helps lower the copper stores as it causes health problems, so with the addition of Zinc, they are balanced and work well for the body.
If you follow a vegan or a vegetarian diet, this is the best zinc supplement you can add to your diet. This zinc supplement is gluten-free. If you follow these diets, you should take this supplement as this mineral isn’t present in many foods. You can make this supplement to your diet. Please take Care/of Zinc after your meal.
How We Ranked The Top Zinc Products
The zinc supplements bottle will give you information about the recommended dose of Zinc for consumption. However, it is essential to remember one thing, which is that every zinc supplement is different from each other. Here are some of the factors which play a crucial role in deciding the ranking of each zinc product from first to last:
Amount of Zinc
The main aim of taking a zinc supplement is to increase the supply of Zinc in the body. Therefore, the zinc supplement must consist of fifty to a hundred percent zinc in your diet. Some zinc supplements contain around 25 to 30 mg of Zinc in every capsule, while others have about 10 mg.
It is essential to see which companies are advertising their benefits adequately. For example, suppose a company talks about curing the disease. In that case, it is a false advertisement, and it would be best if you didn’t believe it.
The best and top zinc supplements show Zinc in their supplements. You should pick one of these supplements and add it to your diet as you will know how much dosage you are taking every day.
It is essential to know about all the inactive ingredients in your zinc supplements. Sometimes we choose cheap supplements, but our bodies may not be able to absorb the Zinc it needs appropriately. Instead, it would be best if you select a zinc supplement that is natural and organic.
The zinc supplement should guarantee that you should be eligible for a refund if you didn’t experience the benefits. Therefore, choosing a zinc supplement with such a policy is essential to get a refund if it doesn’t work.
A few zinc supplements making companies have a list of scientific references. This makes it simple for people to know the advertised benefits of the product to science. Therefore, choose a company backed by science that discloses this information.
Medical Advisory Boards
Almost all the top companies have the backing of a medical advisory board. It proves that doctors were involved in making the best zinc supplements.
Many of the best zinc manufacturers have information about a third party testing their supplement on their websites. A third-party test can confirm all the claims made by the supplement.
The zinc supplements must have a label that shows all the ingredients and their dosage. Most of the top zinc supplements have this information printed on their bottles.
Zinc supplements are available in all price ranges. Therefore, it is vital to choose a zinc supplement that gives you the value for your pay price.
Most of the top producers of zinc supplements have the address of their manufacturing units on their websites. This is a way in which you can know precisely where the products are being made and if the manufacturer has a good record or not.
When Should You Take Zinc Supplements?
Humans need several nutrients, especially those demanding for the body to replenish. This can often result from a deficiency in the body that prevents it from creating more of that nutrient or enzyme, or simply a need for a higher dose of the same that your body cannot produce. Zinc is one of these vital nutrients our bodies need (in minimal amounts) to keep certain functions in check.
Here are the functions that Zinc performs in our bodies:
- Maintaining immunity
- Appropriate blood clotting and healing of wounds
- Thyroid functioning
- Keeping the digestive system in order
- Balancing sex hormones and fluids
- Healing skin inflammations and acne
- Improves glycemic control in diabetic patients
Zinc has proven to have capabilities against viral infections. This happens to be one of the reasons it has been one of the various supplements prescribed to patients of COVID-19. However, its effectiveness against the coronavirus hasn’t been fully proven.
A zinc deficiency in the body can lead to many problems discussed with your general physician.
Benefits of Zinc
Here are a couple of benefits of Zinc as a nutrient when consumed in appropriate quantities:
- Helps with metabolism
- Contains blood sugar levels
- Improves immune functions
- Improves skin health and heals skin conditions and diseases
- Improves blood circulation
- Supports growth and development during the developmental stages of life
- Supports fetal growth and development during pregnancy
- Stabilizes the hormones of the reproductive system
Recommended Dosage For Zinc
Like any other medication, it’s not a good idea to self-dose, so please consult with a doctor before going forth with the following.
The following recommendations for Zinc are according to proven medical data and describe the same per day:
- 2 mg for newborn babies
- 3 mg for babies between 7 months and three years
- 5 mg for toddlers, between 4 and 8 years
- 8 mg for preteens, between 9 and 13 years
- 11 mg for teen boys and 9 mg for teen girls, between 14 and 18 years
- 11 mg for adult men and 8 mg for adult women
Note that the recommended dosage increases for pregnant and lactating women, respectively.
While it is convenient to depend only on supplements to meet your daily zinc needs, you must note that the nutrient comes from many other places. A variety of food contains significant amounts of Zinc, including poultry, seafood, red meat, dairy, nuts, etc. If you’re looking to start yourself on zinc supplements, it would be necessary to track the food you’re eating daily not to overdose yourself with Zinc. Unfortunately, that can have the opposite effect of what you want it to do.
Sources of Zinc
As mentioned before, Zinc is part of our daily diets in the regular foods we consume during our meals. Therefore, here is a list of the sources of Zinc we probably avail of every day with the most uncomplicated food that we eat.
Seafood – Some seafood, such as oyster, lobster, and crab, have impeccably high amounts of Zinc, even in single servings.
- Red meat
- Whole grains
- Dairy products
- Several veggies, like peas.
- Throat lozenges for coughs or even cough syrups
- Some medicines, such as cold medication, homeopathic medicine, etc
- Other unexpected places can be found by checking the labels on all the food we buy.
Zinc Side Effects
While Zinc has terrific benefits on our bodies when consumed in the right quantities, excessive Zinc in the body can be very harmful. Excessive Zinc in the body is known as ‘zinc toxicity and can come in two forms – acute and chronic, both of which are as severe as the other. Zinc toxicity is caused by going over the limit of the recommended dosages for the nutrient.
Acute Zinc Toxicity
The side effects of acute toxicity to Zinc include nausea, diarrhea, headaches, stomach cramps, and more. These can often occur instantly after consuming too much Zinc, or they can take a few days. It can be very uncomfortable and difficult to pinpoint because the symptoms are prevalent in any other disease.
Chronic Zinc Toxicity
This form of toxicity to Zinc is found upon ingesting a very high volume of Zinc which can cause problems for an extended (or chronic) period. For example, it can reduce the levels of copper in the body and even reduce good cholesterol levels, leaving the bad cholesterol to overpower the heart. So yes, chronic zinc toxicity has hazardous effects on the body, sometimes even fatal.
FAQs About Zinc
Q: What does Zinc do for the body?
A: Zinc is essential for the human body as it is a vital nutrient facilitating most bodily functions. For example, it keeps the circulatory system flowing, our digestive system and metabolism in check, heals wounds faster, prevents disease, and helps us recover from illnesses more quickly by improving immunity. In addition, it helps our skin heal and glows, and much more.
Q: What happens if I have too much Zinc?
A: If you have too much Zinc,
Q: Can babies and children take Zinc supplements?
A: While Zinc is an essential part of the diet, we already get it from various foods. Zinc supplements are an absolute NO for babies and children because they require minimal quantities of the same. In addition, supplements will lead to an overdose.
Q: Why do teenagers need more Zinc in their diets?
A: Adolescence is the time for the growth and development of the sexual organs. Zinc plays a vital role in the development of the same. This is why the recommended intake for kids increases vastly from preteens to adolescence.
Q: Does Zinc work for COVID?
A: There isn’t much conclusive data for whether or not zinc tablets work effectively against COVID-19. However, there is evidence that Zinc builds immunity against viruses. Thus, it has been consistently used as a medication throughout the pandemic.
Q: Will Zinc fix my skin?
A: Yes, the appropriate amounts of Zinc have healing properties for the skin. People who consume the perfect amount of Zinc a day generally have glowing skin. Although simply taking zinc supplements does not ‘fix’ the skin, it is used as a small part of treating several skin conditions.
Q: What is Zinc toxicity?
A: A zinc overdose, or zinc toxicity, refers to when there is an exceedingly high quantity of Zinc in your body. There are two different kinds: acute and chronic, which vary according to the dose of Zinc consumed.
Q: What’s the difference between acute and chronic zinc toxicity?
A: Acute toxicity can be noticed immediately because of immediate symptoms such as nausea, diarrhea, colds, and coughs. However, chronic zinc toxicity may take years to show up while your body is slowly being overfilled with Zinc.
Q: How do I know if I have a Zinc overdose?
A: If you feel nauseous, have terrible stomach cramps, diarrhea, and typical flu symptoms, you’re probably overdosing on Zinc. Aside from these immediate symptoms, blood tests and other observations can tell you the same, too. For example, blood tests can tell you if you seem to have a copper deficiency or decreased HDL (good cholesterol levels). Increased infections over time can also be because of a zinc overdose.
Q: If I’m pregnant, can I still take Zinc supplements?
A: Zinc is excellent for pregnant women. It ensures fantastic prenatal growth and development and is also suitable for the mother’s health. The dosage, however, is something you need to discuss with your doctor.
Q: Are Zinc supplements necessary?
A: Zinc is an essential mineral for the proper development and maintenance of your bodily functions. Thus, Zinc supplements are vital for all. All you need to do when taking zinc supplements is to ensure that you’re not overdosing yourself.
Q: What happens with a Zinc deficiency?
A: Zinc deficiency in humans can cause increased infections, hair loss, vision impairment, impotence, low immunity, frequent colds, frequent skin rashes, chronic skin conditions, delayed wound healing, the inability of the blood to clot, etc.
Q: Why does excess Zinc in the body deplete copper?
A: With excessive Zinc in the body, the body cannot absorb copper into the bloodstream. This is a problem because copper helps improve the immune system, and the excessive presence of Zinc hinders the same. Thus, optimal amounts of both consumed daily are vital.
Q: Are vegetarians more prone to Zinc deficiency?
A: Some may argue that vegetarians are more prone to Zinc deficiencies, especially in comparison to non-vegetarians that inculcate meat (full of Zinc) into their diets almost daily. However, worse off for Zinc deficiencies are vegans who do not consume dairy, which is also a great mineral source.
Q: Should I give my teenager any top Zinc supplements?
A: This would depend on how much Zinc your teen already gets in their daily meals. If you eat meat and seafood often, your teen probably doesn’t need supplements. Keep in mind that if your kid doesn’t consume most of the sources of Zinc mentioned before, you may put them on controlled dosages of top Zinc supplements.
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