The formation and maintenance of healthy bones depend on good nutrition. Calcium and vitamin D are the primary nutrients associated with bone growth, but the process requires the coordinated action of many additional micronutrients. Deficiencies may contribute to osteoporosis, a bone condition marked by diminished bone density and increased risk of fracture. Researchers and physicians are investigating the micronutrient zinc and uncovering its importance in the maintenance of bone health and the prevention of osteoporosis.
Role of Zinc
Zinc is an essential mineral that carries out multiple critical functions in the human body. It is required for the functioning of enzymes that produce collagen and other connective proteins needed for bone matrix. Zinc deficiency is linked to poor bone growth. According to the University of Maryland Medical Center, early studies in animals have shown that administering extra zinc inhibits bone loss.
Amounts
The Recommended Dietary Allowance of zinc is 11 mg for adult men and 8 mg for adult women. Pregnant women should receive 11 mg per day and breastfeeding women should receive 12 mg. The safe upper limit of zinc is 40 mg daily. Ingesting too much zinc can cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headaches.
Dietary Sources
Oysters are the best source of dietary zinc, providing up to 265 mg per serving. Other foods high in zinc include beef, wild game, poultry, crab and lobsters. For vegetarians, fortified breakfast cereals provide significant amounts of zinc. Beans, nuts, whole grains and dairy products also provide moderate amounts of zinc.
Supplements
Most multivitamin formulations include zinc. It is also available alone or in combination with calcium and magnesium. In supplements, zinc may be in the form of zinc gluconate, zinc sulfate or zinc acetate. According to the Office of Dietary Supplements at the National Institutes of Health, there are no clear indications that one form is better than the others.
Considerations
The National Institute of Arthritis and Musculoskeletal and Skin Diseases points out that calcium supplementation may interfere with the body's ability to absorb zinc. Since calcium supplementation is also important for bone health, discuss this possibility with your health care provider. You may be advised to take the supplements at different times of day. Zinc supplements may interact with other medications including antibiotics, medications to treat rheumatoid arthritis and certain types of diuretics.
