Zinc is an essential mineral in your daily diet. It plays a role in the metabolic processes of cells, in immune functions and in supporting normal growth and development. You can get daily intake of zinc from food sources or supplements. Excess consumption of zinc from food sources generally does not result in adverse effects, but supplemental use can cause acute stomach problems. As with any supplement, consult your physician before use.
Zinc Intake and Limits
Zinc does not store in your body and therefore must be consumed daily to maintain normal biochemical functions. The daily recommended allowance for adult males is 11 mg, and for females it is 8 mg. Pregnant and lactating women require additional dietary zinc at 11 to 12 mg per day. A tolerable upper intake level of 40 mg per day should not be exceeded because adverse effects may occur. However, the effects are associated with supplemental forms of zinc rather than dietary consumption.
Zinc Supplements and Stomach Problems
Supplemental forms of zinc include tablets, capsules, lozenges and nasal sprays. Zinc picolinate, citrate, acetate and glycerate are readily absorbed, but zinc sulfate is commonly used because it is less expensive. However, zinc sulfate does not absorb into your body easily, and it may cause stomach irritation shortly after ingestion. To avoid stomach upset, MayoClinic.com suggests taking the supplement with a meal. Take only the directed dose, and before adding zinc supplements, consult your physician for recommendations.
Additional Gastrointestinal Problems
According to the Linus Pauling Institute, supplemental doses of zinc ranging from 50 to 150 mg per day have been reported to cause mild gastrointestinal distress. Symptoms include abdominal pain, nausea, vomiting, indigestion, heartburn and diarrhea. These symptoms may occur within three hours of taking the supplements and subside within a short period of time after stopping supplement use, notes MedlinePlus. Prolonged use of zinc in high doses can further cause weakening of your immune system and create the risk of additional organ complications. Consult your physician before taking supplements and if you experience any of the side effects associated with high dose use.
Zinc Food Sources
Avoid adverse side effects from supplemental use of zinc by eating a well-balanced diet of foods containing zinc. Beef, pork, chicken, crab or lobster yield 2.7 to 8.0 mg of zinc per serving. Zinc from meat sources absorbs more readily than from plant-based foods like fruits or vegetables. However, you can get adequate intake from other plant-based foods, including beans, nuts and whole grains, which yield 1.0 to 2.0 mg per serving.
