While only a small amount is needed, it is vital for overall well-being.
Your body cannot make zinc.
Instead, you must get zinc from your diet.
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Zinc is found in cells throughout your body.
Zinc Supports the Immune System
Zinchelps your immune system fight and removepathogens.
Individuals frequently reach forzinc to relieve a cold.
However, research is less conclusive on its benefits forcolds.
One large review found that zinc did not prevent a cold but shortened its duration.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Zinc may be an effective acne treatment.
Oral and topicalzinc improve acne symptoms.
Zinc regulatesthyroidhormone levels and influences male and female sex hormones.
Zinc levels tend to be low in people with PCOS.
Some research suggests that supplementing with zinc may help balance hormones and improve PCOS symptoms.
Zinc supports immunity, growth, and development.
It provides structural support for the intestinalmucosalbarrier and encourages the production of antibodies that protect against harmful pathogens.
It Helps Macular Degeneration
Maculardegeneration is the deterioration of part of the retina at the back of the eye.
It generally occurs in people older than 50.
It results in blurred vision and gradual vision loss of the central field (objects straight ahead).
Antioxidants may help prevent cellular damage and slow the progression of macular degeneration.
Zinc Is Vital for Thyroid Health
Zinc oversees the production and release of thyroid hormones.
Thyroid hormones help regulate energy needs and fat and carbohydrate metabolism.
Additionally, thyroid hormones are necessary for growth and development.
Some research indicates that low zinc levels negatively affect thyroid structure and hormone production.
Moreover, zinc may be associated with thyroid hormone levels.
Still, additional research is required in healthy individuals to understand the clinical effects of zinc on thyroid health.
It Helps Regulate Blood Sugar
Zinc helpsregulate blood sugar.
One meta-analysis observed significant reductions in fasting glucose andhemoglobinA1c (HbA1c) with 35 mg of zinc supplementation daily.
This analysis showed no difference in blood sugar markers with supplementation for less than or more than one month.
It’s Critical for Cell Growth and Division
Zinc participates in cell division and growth.
Each stage of cell division requires zinc.
Cell division is how the body repairs itself from any damage.
Zinc contributes to essential functions such as DNA and RNA synthesis and protein formation.
It’s also a necessary component of enzymes.
Enzymes are proteins that assist reactions in the body.
Countless reactions in the body rely on enzymes to speed up chemical reactions.
Pregnancy is a time of significant growth.
Zinc supplementation increases height in both healthy and undernourished children.
Zinc affects growth in multiple ways, namely by influencing growth hormone metabolism.
Zinc regulates the livers production of hormones necessary for growth and development.
Additionally, zinc improves the release of growth hormone and increases the bodys sensitivity to it.
It Benefits Fertility
Zinc is an important nutrient for male and female reproduction.
It supports sperm health, namely sperm count and motility (independent movement).Sperm tails have zinc receptors.
When zinc attaches to these receptors, sperm motility increases.
This may influence fertility.
Some of zincs benefits on male reproduction may be due to its antioxidant-like effects.
Zinc prevents cell damage, enhancing sperm quality.
Zinc is closely involved in female reproduction.
It supports egg growth, maturation, and fertilization.
Zinc aids in the development of the embryo, fetus, andplacenta.
Zinc Impacts Brain Health
Most of the bodys zinc is stored in the brain.
For example, too much zinc contributes to cell damage and increases the risk of stroke.
Conversely, low zinc levels may accelerate memory deficits and cognitive decline linked toAlzheimersdisease.
Manyfoods contain zinc, and supplements are available for a nutrient boost when diet alone cant meet needs.
One advantage of zinc-rich foods is that they contain other macro- and micro-nutrients that can support your health.
The Dietary Guidelines for Americans recommends the following daily zinc intake for adults.
How Much Zinc Is Too Much?
It is possible to consume too much zinc.
The UL reflects how much zinc people can regularly consume without impacting their copper levels.
High zinc supplementation (usually greater than 100 mg daily) for a prolonged period contributes to copper deficiency.
Additionally, too much zinc may impact iron absorption.Zinc doses greater than 150 mg dailyimpairyour immune function.
Still, many supplements or supplement regimens may use zinc dosages greater than the upper limit.
Supplements are the most common cause of zinc toxicity, which occurs with prolonged excessive use.
Symptoms of toxicity may not appear until intake exceeds 1 to 2 grams daily.
Interactions
Zinc supplements can interact with certain medications, which may affect absorption and effectiveness.
For example,antibioticsand zinc taken together decrease the absorption of both, which may reduce their benefits.
Zinc also decreases the absorption ofpenicillamine, a medication used to decrease copper levels in Wilson’s disease.
This can lead to the medication not working as well.
Thiazide diureticsdecrease zinc levels in the body.
Consult with your healthcare provider to ensure adequate zinc intake and to effectively manage any potential interactions.
Summary
Zinc has many health benefits, from supporting fertility to speeding up wound healing.
Zincs health benefits result from its role in cell growth and development and its antioxidant properties.
Zinc food sources abound.
Consuming enough dietary sources of zinc is essential for maintaining health.
When food sources are not enough, a zinc supplement may be beneficial.
However, be mindful of the supplement dosage because of zincs tolerable upper limit and toxicity level.
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