Zinc citrate is one of several forms of supplemental zinc. The mineral zinc is essential for bodily processes like immune system function, and it is the most common trace element in the human body. A mild zinc deficiency is not uncommon, especially among those who eat restrictive diets, and your doctor may suggest you take a zinc citrate supplement to help meet your RDA. Discuss any supplements with a physician before taking them.
Deficiency and Other Uses
While it is rare for someone in the United States to have a severe zinc deficiency, people who are elderly, alcoholics, anorexics or on restrictive diets, like vegans, are more likely to have mildly low levels of zinc. Supplementing your diet with zinc citrate can help prevent you from becoming deficient, which can result in such symptoms as poor growth, slow wound healing, psoriasis and hair loss. Zinc citrate is also included in many brands of mouthwash and toothpaste, as it can prevent plaque from forming, as well as inhibit the development of gingivitis.
Dosing
The amount of zinc citrate you need in a day will depend on your diet and how severe your deficiency is, if you have one, and your doctor can help you determine the proper dosage. Healthy adult males need 11 mg of zinc a day in total from both their diet and supplements, and women need 9 mg a day, according to the University of Maryland Medical Center. Certain conditions like celiac or kidney disease might increase your needs for zinc. Therapeutic doses of zinc citrate are typically 30 to 60 mg a day for men and 30 to 45 mg a day for women, However, do not consume more than 40 mg of any form of zinc in a day without first discussing it with your health care provider.
Side Effects and Other Supplements
When taking zinc supplements like zinc citrate, you may experience side effects like nausea, vomiting, other types of stomach upset and a metallic taste in your mouth. If this occurs, you can try a different zinc supplement, such as zinc picolinate, zinc acetate or zinc glycerate, or take your supplement with food to reduce digestive irritation. Consuming high doses of zinc in any form can lead to dizziness, headaches, loss of coordination, hallucinations and anemia. See your doctor if you experience these or other side effects after taking zinc citrate.
Additional Considerations
When working with your doctor to determine your dosage of zinc citrate, keep in mind that most healthy people get about 10 to 15 mg of zinc from their food, according to the University of Maryland Medical Center. Taking zinc in a large amount can reduce the absorption of copper in your body, which can lead to a copper deficiency and anemia. If you take zinc citrate or another zinc supplement, you may also need to take a copper supplement to help prevent a deficiency.
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