Zinc is a mineral that serves critical roles in the immune system, growth, wound healing and the production of genetic material. The body doesn't store much zinc, so it's important to consume enough every day. Rich sources of zinc include shellfish, beef and other red meats. Nuts and legumes also contain zinc. Consult your health care provider to determine if you are obtaining enough dietary zinc and if you could benefit from zinc supplements.
Understanding Zinc Picolinate
A number of zinc supplements are available including zinc acetate, zinc gluconate and zinc picolinate. Zinc picolinate is promoted as a form of zinc that increases absorption, but there is little data to support this fact in humans. Additionally, limited animal studies suggest that increased elimination may offset the increased intestinal absorption of zinc picolinate, notes the Linus Pauling Institute. Consult with your health care provider to determine the best zinc supplement for you.
Cold Symptom Relief
Zinc reduces the severity of symptoms and shortens the length of a cold if it's taken within 24 hours of the first symptoms, according to a review of scientific research published in the February 2011 edition of the Cochrane Database of Systematic Reviews. The research indicates that people taking zinc are less likely to have cold symptoms lasting longer than seven days. However, zinc can cause side effects. Zinc lozenges may cause nausea, while zinc products applied directly into the nose may result in a loss of smell, which may be irreversible, warns the Linus Pauling Institute.
Healthy Growth and Development
Zinc is essential for the production of DNA, the division of cells, and normal growth and development during pregnancy, childhood and adolescence. Pregnant women are at risk for zinc deficiency because the fetus requires such a high amount of this mineral. Obtaining an insufficient amount of zinc before and during pregnancy has been associated with premature delivery, congenital anomalies, low birth weight and poorer motor function at 6 months of age. Infants from age 7 to 12 months also have a high demand for zinc in their diets due to their rapid growth rates, according to the Office of Dietary Supplements.
Immune Support
If you don't have enough zinc in your bloodstream, your immune system can't work properly. The white blood cells that fight infection rely on zinc, so a lack of the mineral increases susceptibility to infections, notes the Linus Pauling Institute. Zinc supplementation can help reduce symptoms related to infections, and has lowered the incidence of pneumonia in children living in developing countries.
Antioxidant Support
Zinc is important for the structure of proteins and cell membranes. It is also needed for the function of cell membranes. Loss of zinc from biological membranes impairs their function and increases their susceptibility to oxidative damage from free radicals.
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