How Much Zinc Do You Need Daily? The Benefits and Harms of Zinc Supplements.
Zinc is an essential trace element for humans. It is present in some foods, dietary supplements and certain over-the-counter drugs. Clinical benefits of zinc supplements include reducing the duration, but not the severity, of common cold symptoms and decreasing the risk of developing advanced age-related macular degeneration. Because human body can not store zinc, a daily intake of zinc is required to maintain a steady state. The majority of Americans have Adequate zinc intake. However, the following groups of people are more susceptible to zinc inadequacy. People with medical conditions such as intestinal diseases like ulcerative colitis, Crohn’s disease, celiac disease, Chronic diarrhea, malabsorption syndrome, chronic liver disease, chronic kidney disease, sickle cell disease, diabetes, malignancy, Alcohol dependence. Pregnant women, lactating mothers and Vegetarians are More likely to have zinc inadequacy. The absorption of zinc from vegetarian diets is lower than that from non-vegetarian diets. In addition, beans, nuts, potatoes and whole grains contain high levels of phytates that bind zinc and inhibit its absorption. infants aged 7–12 months, who are fed exclusively with breast milk do not get the recommended amount of zinc which is 3 mg/day. People on long term use of thiazide diuretics May develop zinc deficiency due increased urinary excretion of zinc Zinc deficiency can cause growth retardation, loss of appetite, impaired immune function, taste Abnormalities, delayed wound healing, brain fog, hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, vision changes Zinc toxicity can occur if it is taken excessively. Acute adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. chronic adverse effects of excessive zinc intake include low copper status, reduced immune function, lower levels of high-density lipoproteins, increased hospitalizations due to genitourinary causes
