Zinc Supplements

Zinc Supplements

Zinc is a trace mineral. The mineral assists in immune system functioning, growth and division of cells, healing of wounds and with enhancing smell and taste. People who are deficient in zinc then can suffer from mental fatigue, a high occurrence of infection, a decreased appetite, hair loss and lesions on the skin.

Foods that contain zinc include oysters, canned baked beans, cashews, raisin bran, lean beef or pork, pecans, flounder, milk and yogurt. Although you can find zinc in whole grain foods, these forms of sustenance can contain phytic acid, which is known to counteract the absorption of zinc.  Vegetables and fruits are not essential sources of the supplement. Zinc, too, can be destroyed during cooking. As a result, people, such as pregnant women, vegetarians, and older people may require more zinc in their diets. [1] – [4]

Benefits of Zinc

Zinc plays an important role in the structure of proteins and cell membranes. The structure and function of cell membranes are also affected by zinc. Loss of zinc from biological membranes increases their susceptibility to oxidative damage and impairs their function.

Nearly 100 different enzymes depend on zinc for their ability to catalyze vital chemical reactions. Zinc-dependent enzymes can be found in all known classes of enzymes.

Zinc also plays a role in cell signaling and has been found to influence hormone release and nerve impulse transmission.

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Additional Information

Side Effects of Zinc

The only side effects that can result from taking zinc are relative to the amount you are taking. As long as you stay within the recommended dietary requirements for supplementation, you should be alright (see dosage requirements below). Taking too much of zinc can lower the amount of iron, copper and magnesium you have in your system and therefore have a damaging effect on immune system functioning. Over-supplementation can also result in a reduction of your HDL (good cholesterol) level as well. ^{[1] – [4]}

Zinc Dosage

An FDA-approved dose of 40 milligrams is considered safe. It is dangerous to take dosages anywhere from 150 to 450 mg. of zinc per day as these kinds of dosages can result in the side effects listed above. ^{[1] [4]}