Zinc is a trace mineral, but it is essential for your health and many bodily functions. You can get what you need from the foods you eat, but this mineral is also available in the form of supplements, such as zinc sulfate. However, a supplement may not be necessary for you, so it is important to talk to your doctor before you begin taking one or otherwise alter your diet.
Function of Zinc
Zinc sulfate is simply a supplemental form of zinc, and this mineral can be found in every one of your bodily cells. It protects these cells from the damage of free radicals, and it can also increase the rate at which you heal from wounds and infections. Having a zinc deficiency is not uncommon, but if you eat a balanced diet and take a supplement when necessary, you should be able to meet the RDA of zinc.
RDA and Zinc in Food
If you are an adult woman, you need 8 mg of zinc a day, and if you are a man, you need 11 mg. Whenever possible, it is best to get all your vitamins and minerals by eating a healthful diet. Good food sources of zinc include beef, pork, lamb and poultry. You can also get this mineral from plant foods like lima beans, mushrooms, whole grains, sunflower seeds and peanuts, but it will be more readily absorbed from animal products. Additionally, eating zinc-rich foods with protein-rich foods helps your body absorb this mineral more efficiently.
Zinc Sulfate
You may not get enough zinc in your diet if you are elderly, an alcoholic, anorexic or follow a strict diet. People with celiac disease, Crohn's disease or similar malabsorption conditions can also become deficient in zinc and therefore require supplementation. Zinc sulfate is one form of a zinc supplement that your doctor may recommend, and it can give you all the benefits of the zinc found in foods. But while it is the least expensive of the supplements, zinc sulfate is also the most difficult for your body to absorb. Furthermore, it can cause stomach and digestive upset. The amount of zinc in these supplements will vary, and your health care provider can help you determine the dosage you need.
Additional Supplements and Considerations
Zinc supplements come in other forms besides zinc sulfate, including zinc picolinate, zinc citrate and zinc acetate. Talk to your doctor if zinc sulfate is irritating your stomach, and ask if you can switch to a different form. Also keep in mind that taking too many zinc supplements over time can cause a copper deficiency, so your doctor may recommend that you take a copper supplement along with zinc sulfate to prevent this.
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