Should You Take Zinc Supplements?

Zinc is a very important mineral that many people do not get enough of on a daily basis. Not consuming enough of this mineral can limit effective brain function, and often makes wound repair slow. Another possible result of not consuming enough zinc is a condition called zinc deficiency.

Zinc deficiency, also known as Hypozincemia, is very common internationally. The cause of zinc deficiency is usually dietary in nature, stemming from a lack of the mineral in one’s diet, although some illnesses, such as liver disease, can lead to zinc deficiency as well. Zinc deficiency is most commonly found in developing countries, probably because much of the population in these nations is malnourished. But zinc deficiency is also growing common in developed countries, especially the United States, where many people’s diets are not nutritionally balanced.

Symptoms of zinc deficiency include hair loss, skin lesions, and diarrhea. Even if a person doesn’t have low enough levels to be considered zinc deficient, if they are not consuming enough zinc, it will have a negative impact on cognitive functions, especially those of taste, smell, sight and memory.

The mineral zinc can be found in many fortified breakfast cereals. In fact, if it were not for America’s affinity for cereal as a breakfast food, many more people would probably be zinc deficient. There are several types of food in which zinc is found naturally. These include red meats, whole grains and several kinds of seafood. The best way to maintain healthy levels of zinc is to eat a balanced diet and substitute whole grains in place of white bread and pasta.

The recommended daily intake of the mineral for young children is 3 mg for children under 3, 5 mg for children ages 4 to 8 and 8 mg for children ages 9 to 13. For teenage males, the recommended intake is 11 mg and for teenage females, the recommended intake is 11 mg. Adults 19 and over should consume 8 mg each day.

It is more than possible to consume enough zinc if you simply eat a healthy diet, rich with whole grains, fortified cereal, red meat and seafood. Zinc is also found in many multivitamins. Most people have no reason to take supplements for this mineral, as they are usually completely unnecessary. In fact, consuming too much zinc is easy to do if you are taking mineral supplements, and this can be as harmful as not getting enough zinc. Overconsumption of zinc can damage copper absorption and damage the immune system. It is important to not go more than 2 or 3 mg over the daily limit for your age and gender.

There are a few cases in which it is advisable to take mineral supplements of zinc. People who should consider these zinc supplements are those with zinc deficiency, some vegans, and anyone suffering from an illness or condition that results in intestinal malabsorption. It is important that you contact a physician before begin to take zinc supplements, or any other type of mineral supplement.

Sources:

http://ods.od.nih.gov/FactSheets/Zinc.asp

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1125304