When do you need zinc

Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Zinc that's used topically is known as zinc oxide. Zinc oxide cream, ointment or paste is applied to the skin to prevent conditions such as diaper rash and sunburn.

Oral zinc supplements might benefit people with low levels of zinc. Taken soon after cold symptoms appear, zinc might also shorten the length of a cold. When oral zinc is taken long term and in high doses it can cause copper deficiency. People with low copper levels might experience neurological issues, such as numbness and weakness in the arms and legs. The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults and 4 mg of zinc a day for infants under age 6 months.

Don't use intranasal zinc. The body's immune system needs zinc to do its job. Older people and children in developing countries who have low levels of zinc might have a higher risk of getting pneumonia and other infections. Zinc also helps the skin stay healthy. Some people who have skin ulcers might benefit from zinc dietary supplements, but only if they have low levels of zinc.

Children in developing countries often die from diarrhea. Studies show that zinc dietary supplements help reduce the symptoms and duration of diarrhea in these children, many of whom are zinc deficient or otherwise malnourished. It is not clear whether zinc dietary supplements can help treat diarrhea in children who get enough zinc, such as most children in the United States. Some studies suggest that zinc lozenges or syrup but not zinc dietary supplements in pill form help speed recovery from the common cold and reduce its symptoms if taken within 24 hours of coming down with a cold.

However, more study is needed to determine the best dose and form of zinc, as well as how long it should be taken before zinc can be recommended as a treatment for the common cold. AMD is an eye disease that gradually causes vision loss. Research suggests that zinc might help slow AMD progression. In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 80 mg zinc, mg vitamin C, IU vitamin E, 15 mg beta-carotene , and 2 mg copper for about 6 years had a lower chance of developing advanced AMD and less vision loss than those who did not take the dietary supplement.

In the same study, people at high risk of the disease who took dietary supplements containing only zinc also had a lower risk of getting advanced AMD than those who did not take zinc dietary supplements. People who have or are developing the disease might want to talk with their doctor about taking dietary supplements. Yes, if you get too much.

Signs of too much zinc include nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. When people take too much zinc for a long time, they sometimes have problems such as low copper levels, lower immunity, and low levels of HDL cholesterol the "good" cholesterol. The daily upper limits for zinc include intakes from all sources—food, beverages, and supplements—and are listed below.

These levels do not apply to people who are taking zinc for medical reasons under the care of a doctor:. Zinc dietary supplements can interact or interfere with medicines that you take and, in some cases, medicines can lower zinc levels in the body.

There is no reliable evidence that taking zinc prevents colds. Also, the NIH warn that zinc can affect the sense of smell. Speak with a doctor before using nasal sprays or gels that contain zinc, as the damage may be long-term or permanent. Some research in rodents suggests that zinc may boost cognitive function.

In a study , rats that received zinc supplements performed better in tasks that involved thinking and memory. There does not appear to be sufficient evidence that zinc can improve memory or learning in humans, however. Get some tips for improving memory here. Some researchers have suggested that maintaining adequate zinc levels could possibly offer some protection against COVID One review notes that zinc helps boost the immune system and maintain mucous membranes.

People with zinc deficiencies appear to have a higher risk of various infections, including pneumonia. An adequate zinc intake is especially important for children because it plays a role in their development. During pregnancy and breastfeeding, a higher intake of zinc is necessary, because newborns and infants up to 6 months obtain zinc through breast milk. Anyone with a plant-based diet may need additional zinc, because the zinc available in these foods is harder for the body to absorb.

Adults aged 19 years and over who are interested in using zinc supplements should be careful to consume no more than 40 mg per day. Too much zinc can cause health problems.

Zinc supplements are available to purchase online. However, consult a doctor before trying them. According to research from , there is strong evidence that low zinc levels can increase the risk of infectious diseases such as malaria , HIV , tuberculosis , measles , and pneumonia.

A zinc deficiency usually results from an insufficient dietary intake, but it can also result from malabsorption and chronic illnesses such as diabetes , cancer , liver disease, and sickle cell disease. Here, learn more about zinc deficiencies. Zinc has many health benefits, but consuming too much can be harmful. Possible adverse effects include:. Over time, the NIH note, an excessive intake of — mg a day may lead to:.

For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Updated: March 26, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. Health Information Health Information.

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