Zinc is an essential trace mineral -- you must consume it through food or supplements since your body does not naturally produce it. Zinc plays a role in a diverse array of cellular functions, and a deficiency is cause for concern. The Linus Pauling Institute recommends 8 to11 mg of zinc on a daily basis to maintain a healthy body.
Function
Zinc has diverse uses in the body. It helps to regulate blood clotting, the senses vision, taste and smell and ensures proper functioning of insulin and the thyroid gland. Zinc is also an antioxidant -- it protects the body against free radical damage, which causes aging, illness and cancer, according to the University of Maryland Medical Center, or UMMC. Zinc is important for the immune system, nervous system, growth and development and reproduction. Many cellular processes depend upon zinc to function; zinc stabilizes cellular structure and zinc regulates DNA replication, nerve cell signaling, hormone release and programmed cellular death, reports the Linus Pauling Institute.
Deficiency
A severe zinc deficiency is rare in the United States. Common causes of deficiency include alcoholism, being over the age of 75, anorexia, malabsorption, inflammatory bowel disease and a restricted diet. Symptoms of zinc deficiency begin with a lack of taste and smell; poor wound healing, loss of appetite and white spots on the fingernails. As the deficiency worsens, depression sets in, night blindness occurs, children exhibit poor growth, and the skin develops psoriasis, acne or dermatitis, according to the UMMC.
Health Conditions
According to Drs. Christa Fischer and Philip Harvey, zinc supplementation helps to treat diarrhea. Zinc lozenges, if taken within 24 hours of the onset of a cold, helps to alleviate symptoms quicker by supporting the immune system. Zinc supplementation also helps to slow macular degeneration, a disease that destroys a portion of the retina, which can lead to blindness, reports the Linus Pauling Institute.
Sources
Zinc is available in supplement form; however, rich sources also include 3 oz. of crab, red meat, fish, chicken or turkey. Six large oysters contain the greatest quantity of zinc at 76.3 mg per serving, according to the Linus Pauling Institute.
Toxicity
Zinc toxicity occurs when a person consumes a large quantity of zinc. Doses as small as 50 to 150 mg cause abdominal pain and cramping. Doses up to 225 to 450 mg trigger vomiting; in addition to, abdominal pain, nausea and diarrhea, reports the Linus Pauling Institute. Chronic high doses of zinc inhibit the absorption of copper and iron, which leads to anemia, according to Drs. Christa Fischer and Philip Harvey.
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