Zinc is a naturally occurring metal commonly referred to as a trace element or essential mineral due to its effects on the human body. Some food products contain zinc, as do most multi-vitamins. Zinc supplements are also widely available at pharmacies and grocery stores. Whether to take supplemental zinc depends on your personal medical history, diet and medications. Always check with your doctor before adding any new supplements.
Benefits
According to the National Institutes of Health, zinc is used as a component of treatment for a long list of medical conditions. It appears to be effective in helping to treat such disorders as diarrhea due to malnourishment in children and a genetic disorder known as Wilson's disease. Some research shows that zinc may be effective against various irritations and wounds, including herpes, burns, gingivitis, stomach ulcers and even leprosy, when used in combination with other treatments. Zinc may also aid in the treatment or prevention of muscle cramps, eating disorders, age-related macular degeneration, osteoporosis and acne, and it may decrease the length of the common cold.
Cautions
Zinc supplements are not appropriate for everyone, particularly those who take certain medications. Zinc interacts with numerous other vitamins and minerals, so caution must be used in timing the doses of various supplements. If you have any chronic medical condition or are taking any medications or supplements, work with your doctor to create a safe schedule.
Dosage
The Recommended Dietary Allowance of zinc varies by age and gender. Men aged 19 and above typically need 11 mg per day, while women require 8 mg. Women who are pregnant or lactating need 11 mg or 12 mg. Teens need slightly more, while children need less. The Tolerable Upper Limit, or maximum amount considered safe, is 40 mg for adults and 34 mg for children. These figures include zinc contained in food as well as supplements.
Zinc Deficiency and Overconsumption
Zinc deficiency is generally rare in the United States and most developed countries, but fairly common in the developing world. Some older adults in developed countries, as well as those who suffer from health conditions such as Crohn's disease or alcoholism, are at increased risk for zinc deficiency. Zinc deficiency can cause numerous health problems, from hair loss, diarrhea and loss of appetite to immune system disorders and skin lesions.
Consuming high levels of zinc can cause both acute and chronic effects. The immediate effects of zinc consumption above the Tolerable Upper Limit may include gastrointestinal distress such as nausea and vomiting, headache, fever and fatigue. Chronic effects of high consumption primarily focus on reduced levels of other needed minerals such as copper and iron, as well as changes in the immune system.
Doctors sometimes prescribe higher doses of zinc to treat specific medical conditions, monitoring patients closely for signs of negative effects. Never exceed the Recommended Dietary Intake for your age and gender except on the advice of your physician.
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