Zinc is an important trace mineral and, next to iron, the most common trace mineral found in the body. According to the University of Maryland Medical Center, it helps wounds to heal and is also an essential component of the immune system. Most people get enough zinc in their diets, but those with a deficiency may have to take a zinc supplement, such as zinc picolinate. Consult with a physician before taking zinc supplement, as there are some side effects.
Copper and Iron Deficiency
According to the "American Journal of Clinical Nutrition," routinely taking zinc supplements in amounts well in excess of the recommended daily allowance, or RDA, can lead to a deficiency of copper in the body. According to the Office of Dietary Supplements, the RDA for zinc for adults is 8 to 12 mg daily, and the maximum amount that can be taken safely is 40 mg daily. There is a strong relationship among zinc, iron and copper levels in the body, and zinc can cause decreased absorption of copper and iron when taken in higher doses. Reduced amounts of iron and copper in the body can lead to anemia.
Stomach Upset, Nausea and Indigestion
RxList states taking oral zinc can cause stomach upset and indigestion as a side effect, particularly when taken in high amounts. Oral zinc is available as zinc picolinate, as well as zinc citrate and zinc gluconate. According to PubMed Health, a study was published indicating zinc together with picolinic acid is more readily absorbed by the body. Taking oral zinc picolinate can cause a metallic taste in the mouth. Zinc should be taken with juice or water. Never take zinc picolinate with coffee, as coffee can reduce its absorption. It may be best to take zinc with a meal to avoid the chance of stomach problems and nausea. Zinc picolinate should not be taken at the same time as calcium or iron supplements.
Dizziness and Headache
According to the University of Maryland Medical Center, higher doses of zinc picolinate can cause dizziness, drowsiness and headache. High doses of zinc, over 40 mg per day, should not be taken for more than a few days in a row, unless so instructed by a physician.
Lowering HDL Cholesterol
HDL, or high-density lipoprotein, is called the good cholesterol because when it is present in adequate amounts, it can help prevent the development of heart disease. According to the "Journal of Clinical Nutrition," studies have shown even taking lower amounts of zinc supplements, such as zinc picolinate, can lead to a reduction of the amount of HDL cholesterol. A physician should always oversee taking a zinc picolinate supplement because some of the side effects can be dangerous. Taking excessive amounts of zinc picolinate, over 150 mg per day, can lead to zinc toxicity.
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