Wizard of Vitamins

Zinc Vitamin

What is Zinc?

Zinc is an essential mineral that is a component of more than 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions.

Zinc in Diets

Good sources of zinc include oysters, meat, eggs, seafood, black-eyed peas, tofu, and wheat germ.

Zinc Medicinal Treatments

Acne Acrodermatitis enteropathica Childhood intelligence (for deficiency) Common cold/sore throat (as lozenges) Down’s syndrome Infertility (male) (for deficiency) Night blindness (for deficiency) Wilson’s disease Wound healing (oral and topical) Anemia (for thalassemia if deficient) Anorexia nervosa Attention deficit–hyperactivity disorder Birth defects prevention Canker sores (for deficiency only) Celiac disease (for deficiency) Cold sores (topical) Common cold (as nasal spray) Crohn’s disease Genital herpes Gingivitis (zinc plus bloodroot toothpaste) Halitosis (zinc chloride rinse or toothpaste) Hepatitis C (zinc-L-carnosine) HIV support Immune function (for elderly people) Infection Liver cirrhosis (for deficiency) Macular degeneration Peptic ulcer Pregnancy support Rheumatoid arthritis Sickle cell anemia Skin ulcers (oral and topical zinc) Sprains and strains (if deficient) Tinnitus (for deficiency only) Type 1 diabetes Type 2 diabetes (preferably for those with a documented deficiency) Warts Amenorrhea Athletic performance Benign prostatic hyperplasia (BPH) Contact dermatitis Cystic fibrosis Dermatitis herpetiformis (for deficiency) Diarrhea Ear infections (recurrent) Gastritis Gestational hypertension Goiter Hypoglycemia Hypothyroidism Immune function (for non-elderly people) Insulin resistance syndrome (Syndrome X) Osgood-Schlatter Disease Osteoarthritis (in combination with boswellia, ashwagandha, and turmeric) Osteoporosis Pre- and post-surgery health Preeclampsia Prostatitis (CBP, NBP)

Known Consequences of Zinc Deficiency

Zinc deficiencies are quite common in people living in poor countries. Phytate, a substance found in unleavened bread (pita, matzos, and some crackers) significantly reduces absorption of zinc, increasing the chance of zinc deficiency. However, phytate-induced deficiency of zinc appears to be a significant problem only for people already consuming marginally low amounts of zinc. Even in developed countries, low-income pregnant women and pregnant teenagers are at risk for marginal zinc deficiencies. Supplementing with 25–30 mg per day improves pregnancy outcome in these groups. People with liver cirrhosis appear to be commonly deficient in zinc. This deficiency may be due to cirrhosis-related zinc malabsorption. People with Down’s syndrome are also commonly deficient in zinc. Giving zinc supplements to children with Down’s syndrome has been reported to improve impaired immunity and thyroid function, though optimal intake of zinc for people with Down’s syndrome remains unclear. Children with alopecia areata (patchy areas of hair loss) have been reported to be deficient in zinc. The average diet frequently provides less than the Recommended Dietary Allowance for zinc, particularly in vegetarians. To what extent (if any) these small deficits in zinc intake create clinical problems remains unclear. Nonetheless, a low-potency supplement (15 mg per day) can fill in dietary gaps. Zinc deficiencies are more common in alcoholics and people with sickle cell anemia, malabsorption problems, and chronic kidney disease.

Zinc Recommended Dosages

Moderate intake of zinc, approximately 15 mg daily, is adequate to prevent deficiencies. Higher levels (up to 50 mg taken three times per day) are reserved for people with certain health conditions, under the supervision of a doctor. For the alleviation of cold symptoms, lozenges providing 13–25 mg of zinc in the form zinc gluconate, zinc gluconate-glycine, or zinc acetate are generally used frequently but only for several days.

Zinc Side Effects

Zinc intake in excess of 300 mg per day has been reported to impair immune function. Some people report that zinc lozenges lead to stomach ache, nausea, mouth irritation, and a bad taste. One source reports that gastrointestinal upset, metallic taste in the mouth, blood in the urine, and lethargy can occur from chronic oral zinc supplementation over 150 mg per day, but those claims are unsubstantiated. In topical form, zinc has no known side effects when used as recommended. However, using zinc nasal spray has been reported to cause severe or complete loss of smell function in at least ten people. In some of those cases, the loss of smell was long-lasting or permanent. Preliminary research had suggested that people with Alzheimer’s disease should avoid zinc supplements. More recently, preliminary evidence in four patients actually showed improved mental function with zinc supplementation. In a convincing review of zinc/Alzheimer’s disease research, perhaps the most respected zinc researcher in the world concluded that zinc does not cause or exacerbate Alzheimer’s disease symptoms. Zinc inhibits copper absorption. Copper deficiency can result in anemia, lower levels of HDL (“good”) cholesterol, or cardiac arrhythmias. Copper intake should be increased if zinc supplementation continues for more than a few days (except for people with Wilson’s disease). Some sources recommend a 10:1 ratio of zinc to copper. Evidence suggests that no more that 2 mg of copper per day is needed to prevent zinc-induced copper deficiency. Many zinc supplements include copper in the formulation to prevent zinc-induced copper deficiency. Zinc-induced copper deficiency has been reported to cause reversible anemia and suppression of bone marrow. Marginal zinc deficiency may be a contributing factor in some cases of anemia. In a study of women with normocytic anemia (i.e., their red blood cells were of normal size) and low total iron-binding capacity (a blood test often used to assess the cause of anemia), combined iron and zinc supplementation significantly improved the anemia, whereas iron or zinc supplemented alone had only slight effects. Supplementation with zinc, or zinc and iron together, has been found to improve vitamin A status among children at high risk for deficiency of the three nutrients. Zinc competes for absorption with copper, iron, calcium, and magnesium. A multimineral supplement will help prevent mineral imbalances that can result from taking high amounts of zinc for extended periods of time. N-acetyl cysteine (NAC) may increase urinary excretion of zinc. Long-term users of NAC may consider adding supplements of zinc and copper. Certain medicines may interact with zinc. Refer to drug interactions for a list of those medicines.