Zinc supplements are often taken during the cold and flu season to prevent illness or reduce the severity of symptoms. Zinc works on many body systems and plays an integral role in thousands of body processes. Some people do not tolerate zinc supplements well, experiencing upset stomach when taken without food. Therefore, take them with a meal, preferably one that contains protein. Too much zinc can cause toxicity symptoms, so check with your doctor before using.
Uses
Chemical processes use zinc as a catalyst to make hundreds of enzymes that are used in the body. Zinc forms part of the structure of protein and cell membranes, and it helps DNA decode messages for proper cell signaling in the body. It has a hand in growth, immune function, the nervous system and the reproductive system, according to the Linus Pauling Institute. In addition, researchers studied zinc in conjunction with the common cold, macular degeneration, diabetes and HIV/AIDS.
Intolerance and Side Effects
There are few side effects associated with zinc consumption and intolerance is rare. Acute zinc toxicity occurs when food or drink becomes contaminated from galvanized containers. Symptoms include abdominal pain, nausea and vomiting. A dose of zinc as high as 225 to 450 mg can cause vomiting, according to the Linus Pauling Institute. Even doses as low as 50 to 150 mg per day can cause stomach upset. It is best to take it with food to avoid this side effect. High doses of zinc can also cause dizziness, headache, loss of coordination and hallucinations, according to the University of Maryland Medical Center. Zinc that is sprayed or placed into the nose may cause the permanent loss of smell.
Dosages
When taking supplemental zinc, take the right dose for your needs, but do not take too much. Taking too much zinc can lead to a copper deficiency and symptoms of toxicity. Women older than age 19 are advised to take 8 mg per day, and males older than 14, 11 mg per day, according to New York University Langone Medical Center. The tolerable upper intake level or the maximum you should consume in a day for a prolonged period of time is 40 mg for males and females older than 19 years of age.
Sources
Foods that contain zinc are readily available in a healthy person's diet. Meats such as beef, fish and poultry provide the best form of zinc because the body more readily absorbs zinc when it is packaged with protein, according to the University of Maryland Medical Center. Other sources are oysters, cheese, beans, whole grains and tofu. Getting your zinc remains an important consideration to avoid zinc deficiency. Some signs of deficiency include poor appetite, lack of growth, weight loss, loss of taste and smell, missing a menstrual period, white spots on the fingernails, night blindness and depression.
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