You only need a small amount of zinc, but it must be obtained through your diet. Shellfish, beef and other red meats are the best sources of zinc. It's also available in whole grain and plant proteins, but many contain a compound that inhibits its absorption in the body. You can also purchase zinc supplements in the form of zinc monomethionine and zinc picolinate.
About Zinc
Zinc is a trace mineral that's essential for cellular metabolism. It has a role in growth and development, reproduction, neurological function and the immune response. Almost 300 enzymes depend on zinc for their ability to participate in chemical reactions. It influences hormones, nerve transmission, cell communication and contributes to the structure of proteins.
Zinc Picolinate
Zinc supplements come in several different forms, with some of the most common being zinc citrate, zinc acetate and zinc picolinate. Picolinate, a form of picolinic acid, is used as a chelating agent that attaches to the zinc and helps it pass into the bloodstream. Zinc picolinate is absorbed better than the forms with citrate or acetate.
Zinc Monomethionine
Zinc monomethionine is another type of zinc supplement that combines zinc with an equal amount of methionine. Methionine is an amino acid that improves the body's ability to absorb zinc. According to Advanced Health and Life Extension, this makes it the most bioavailable form of zinc, allowing it to be better absorbed and retained longer than other zinc supplements.
Uses
If taken within 24 hours of the onset of symptoms, zinc reduces the duration and severity of the common cold. Zinc is found in high concentrations in the retina and the amount declines with age, so it may help reduce the risk of age-related macular degeneration. It also helps heal acne and cold sores, improves overall immunity and is used to treat people with an impaired ability to taste. However, the amount of zinc required for some uses exceeds the upper limits and should only be taken under the care of a physician.
Considerations
The recommended daily allowance of zinc for adults is 8 to 12 mg daily and the tolerable upper limit is 40 mg a day, according to the Linus Pauling Institute at Oregon State University. Side effects include nausea, vomiting, abdominal cramps, diarrhea and headaches. Taking too much zinc can cause a copper deficiency, which may result in anemia, osteoporosis or increased susceptibility to infection. Zinc taken through the nose may cause you to lose the sense of smell. This condition can be permanent, so avoid using intranasal zinc-containing products.
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