Zinc: Health Benefits, Side Effects, Uses, Dose and Precautions

Zinc strengthens the immune system – this is a scientifically proven fact. Recently, zinc supplements, zinc drops, and vitamin C are precisely what doctors prescribe for viral diseases. But how to take Zinc? What is the daily dose for adults and children? And what foods contain the most Zinc? Learn about this and the added benefits of Zinc for the body.

Almost everyone knows about vitamin C and vitamin D’s D. But what is Zinc good for?

What is Zinc?

Zinc is an essential trace element in the human body, needed equally by adults and children. Zinc is most important in muscles (60%) and bones (30%). Children and adolescents need Zinc for normal development and formation of internal organs. Element deficiency at an early age can trigger pathological processes and lead to severe malformations. Therefore, if you have a zinc deficiency in the body, it is worth paying attention to immune booster supplements.

Zinc is the most common metal after iron in the human body, and the adult body typically contains approximately 2 to 3 grams of this substance. The trace element activates more than 200 enzymes used by the body to digest and ensure good absorption of food. The role of Zinc cannot be overestimated: it participates in metabolism, increases immune strength, and has strong antioxidant properties. Therefore, when these elements are deficient, it is essential to pay attention to zinc drops uses.

Not getting enough Zinc, the body signals the following problems:

■ deterioration of night vision, constant eye fatigue;

■ prolonged healing of wounds;

■ hair loss;

■ a characteristic gray shade of the skin;

■ disturbance of digestion;

■ disorders of taste and sense of smell;

■ decreased concentration;

■ dystrophy;

■ nervous system disorders (irritability, high nervous excitability)

■ rapid fatigability;

■ skin diseases (including acne, scaly rashes, eczema, frequent inflammations);

■ a decrease in collagen synthesis.

Abuse of coffee and alcohol, long-term use of hormonal medications, and recovery after surgery and serious injuries deplete zinc reserves. Vegetarians, pregnant women, people with diabetes, and chronic inflammatory gastrointestinal diseases are also at risk of developing a deficiency. Then zinc supplement come to the rescue.

What are the valuable properties of Zinc for the body?

Zinc is indispensable for men, and the male body uses it for the normal functioning of the genitals and sperm production. After forty, men should be conscientious about monitoring zinc levels. Otherwise, a deficiency of the mineral will lead to a decrease in testosterone levels, which will cause erectile dysfunction. Sufficient zinc content also prevents adenoma of the prostate gland.

In women, zinc deficiency often leads to delayed puberty. The mineral is necessary to maintain personal health, hormonal background, and stable menstrual cycle at a mature age. Zinc is actively involved in the production of the female sex hormone estrogen. Zinc deficiency during pregnancy can lead to complications, fetal abnormalities, and premature birth.

Therefore, anyone must monitor zinc levels in the blood and, if necessary, take vitamins for immune system for adults.

Does taking zinc harm the body?

Zinc supplements are exceptionally beneficial if the rules of admission are followed. However, violation of the recommendations and abuse (more than 40 mg per day) can cause side effects.

Possible side effects of taking zinc supplements include:

■ nausea;

■ diarrhea;

■ vomiting;

■ acute abdominal pain;

■ flu- or flu-like symptoms (fever, headaches, cough, loss of strength).

In such cases, it is necessary to seek qualified medical help.

Note that prolonged and uncontrolled use of zinc supplements may interfere with the absorption of copper. This provokes a deficiency of the substance in the blood, threatening unpleasant consequences for the body. Taking zinc supplements may also affect the absorption of antibiotics, reducing their activity.

Does taking zinc harm the body?

Zinc supplements are incredibly beneficial if taken according to the rules. However, violation of the recommendations and abuse (more than 40 mg per day) can cause side effects.

Possible side effects of taking zinc supplements include:

■ nausea;

■ diarrhea;

■ vomiting;

■ acute abdominal pain;

■ flu- or flu-like symptoms (fever, headaches, cough, loss of strength).

In such cases, it is necessary to seek qualified medical help.

Note that prolonged and uncontrolled use of zinc supplements may interfere with the absorption of copper. This provokes a deficiency of the substance in the blood, threatening unpleasant consequences for the body. Taking zinc supplements may also affect the absorption of antibiotics, reducing their activity.

What foods contain zinc?

There is a relatively extensive list of products that contain this element. These include:

1. shellfish (oysters, crabs, lobsters, mussels);

2. meat (pork, lamb, beef, chicken, turkey) and eggs;

3. legumes (lentils, chickpeas, beans);

4. nuts of different kinds and pumpkin seeds;

5. mushrooms;

6. whole grains (quinoa, oats, brown rice);

7. some vegetables (beets, cabbage, asparagus, peas);

8. dairy products (cheese, cottage cheese, yogurt, milk).

The human body absorbs Zinc from animal products more quickly and easily. Most of it is contained in oysters.

The bioavailability of Zinc in cereals is somewhat limited because of phytates. These are plant compounds that slow the absorption of the substance in question. Increasing the bioavailability of Zn in plant foods can be done with water, namely by soaking legumes or grains in water for a couple of hours. How much Zn should I consume to avoid Zn deficiency?

Daily allowance for Zinc

Scientists recommend taking it in the following amounts:

1. 11 mg – men over the age of 19;

2. 8 mg – women over 19.

This metal is a natural immunostimulant; without it, the proper formation of bones, the normal functioning of the digestion, and almost all organ systems are impossible. The first signs of deficiency may appear as lethargy and apathy, lack of strength, sexual dysfunction. Men deficient in this trace element have impotence and infertility, in which case vitamins for immunity system are indispensable for every man and his health.

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