Is supplementing with zinc every day worth It?
Zinc is a vital trace element that helps to build the body’s immune system; it particularly prevents common cold and may be worth taking daily.
Written By
Ifunanya UkwuomaMedical communicator | Alternative Health Writer
Reviewed By
Grace EnehMedical Doctor (MBBS) | Consultant Neurologist
Key takeaways
- Daily intake of zinc supplements may be worth it as they aid the natural production of testosterone, estrogen, and progesterone in males and females, among other benefits.
- According to the recommended dietary allowance (RDA), pregnant people between the ages of 14 and 18 should take 11 mg of zinc supplements. Similarly, lactating mothers of the same age group are allowed to take only 12 mg of zinc supplements.
- Maintaining a moderate intake of zinc supplements is important, as zinc overdose might lead to iron or copper deficiency.
- Some possible risks of zinc supplement overdose include nausea, immune system suppression, and diarrhea.
Zinc is one of the most important minerals that enhances one's bodily functions. From immune system support to wound healing to influencing bone health, there are a whole lot of benefits attached to consuming zinc.
Supplementing with zinc may be beneficial for individuals who have a deficiency or are at risk of developing one. However, is it okay to take zinc supplements every day?
Over time, research has shown that it's best to keep daily zinc supplementation moderate, as high doses can drain your copper levels, which may lead to health issues. So, you might want to consult your dietician before starting a zinc supplement regimen.
Benefits of taking zinc daily
If you are planning to start supplementing with zinc daily, here are some potential health benefits to look out for
1. May support vision and eye health
Daily consumption of zinc supplements may help lower the risk of vision loss or an advanced stage of age-related macular degeneration (AMD). AMD is a common eye condition that may blur the middle section of the eye, impairing vision, especially in people who are in their 50s or 60s.
One clinical review found that supplementing with zinc can slow AMD's progression, preventing light-induced retinal degeneration.
Zinc is known to minimize inflammation and oxidative stress in the body, which may help to protect one from diabetic retinopathy.
2. May balance hormones
Zinc tends to play a dominant role in hormonal fertility and health. It aids the natural production of testosterone, estrogen, and progesterone. So, it's safe to say that zinc supplements can impact both male and female sex hormones.
If you have hormonal-related symptoms and conditions, such as mood swings, irregular periods, or infertility, you may need to take zinc every day to keep your hormones in balance. If your levels of estrogens are too high or low, it may cause symptoms and conditions, such as early menopause, vaginal dryness, and coronary heart disease.
3. Supports recovery and wound healing
Zinc helps with cell growth and tissue repair, which makes it a major contributor to the healing of wounds. Individuals who just got out of surgery are also advised to increase their zinc supplements intake for this reason.
According to research, zinc supplements can impact four phases of wound healing, which include:
- Hemostasis and platelets
- Inflammation and immune defense
- Inflammatory resolution and proliferation
- Wound Resolution and Matrix Remodelling
4. Improves skin health
With its ability to boost the immune system and robust anti-inflammatory properties, zinc supplements are effective for fighting off acne. Efficient for anti-aging, zinc supplements may also boost elastin and collagen, thus preventing the fine lines that come with aging.
If you're looking to maintain your skin by protecting it against damage, taking zinc supplements may help your journey.
What is the right zinc supplement dosage?
Knowing the right zinc dosage to take can help you avoid zinc toxicity and deficiency. Although our body differs, sticking to the recommended daily dosage peculiar to your age or sex can go a long way.
Age | Sex | Recommended daily dosage |
|---|---|---|
0-6 months | Male/Female | 2 mg |
7 to 12 months | Male/Female | 3 mg |
1 to 3 years | Male/Female | 3 mg |
4 to 8 years | Male/Female | 5 mg |
9 to 13 years | Male/Female | 8 mg |
14 to 18 years | Male | 11 mg |
14 to 18 years | Female | 9 mg |
14 to 18 years (pregnant) | Female | 12 mg |
14 to 18 years (lactating) | 13 mg | |
19+ | Male | 11 mg |
19+ | Female | 8 mg |
19+ (pregnant) | Female | 11 mg |
19+ (lactating) | Female | 12 mg |
Age | Sex | Recommended daily dosage |
|---|---|---|
0-6 months | Male/Female | 2 mg |
7 to 12 months | Male/Female | 3 mg |
1 to 3 years | Male/Female | 3 mg |
4 to 8 years | Male/Female | 5 mg |
9 to 13 years | Male/Female | 8 mg |
14 to 18 years | Male | 11 mg |
14 to 18 years | Female | 9 mg |
14 to 18 years (pregnant) | Female | 12 mg |
14 to 18 years (lactating) | 13 mg | |
19+ | Male | 11 mg |
19+ | Female | 8 mg |
19+ (pregnant) | Female | 11 mg |
19+ (lactating) | Female | 12 mg |
When buying zinc supplements, you may want to check that your chosen product comes with the USP Verified Mark. This helps you ensure that the product's content matches what its label claims.
Possible risks of zinc supplement overdose
You already know that zinc supplements are important for improving certain functions of the body. But did you also know that, when taken in excessive amounts, zinc supplements may cause your body harm?
That said, let's look at some possible side effects of a zinc supplement overdose:
1. Nausea
When you take in more zinc than is recommended for your age and gender, you are more likely to have digestive problems. If you constantly feel nauseous right after taking your zinc supplements, you might want to reduce your dosage for subsequent times.
2. Diarrhea
Zinc supplements are used in treating diarrhea, especially in children, because they improve water and electrolyte reabsorption, among other roles. On the other hand, zinc toxicity may irritate the gut and cause diarrhea, which is often bloody.
This means that you should talk to a doctor if you want to use zinc supplements to treat or manage hemorrhoids, ulcers, constipation, or any other gastrointestinal problem. Sticking with the right dosage enables you to prevent other health complications.
3. Copper deficiency
Copper is an important mineral that helps with efficient iron absorption. It also aids in the formation of white blood cells. If your zinc supplement intake is excessive, your body may not be able to absorb the needed amount of copper. This can result in copper deficiency, and you don't want that.
4. Immune system suppression
As you may already know, zinc is an essential mineral that supports the body's immune system. An overdose of zinc supplements is toxic and can suppress the immune system, which makes it difficult for the body to fight off infections.
Safety tips for taking zinc supplements daily
To ensure your safety while taking zinc supplements daily, here are some important things to keep in mind:
Take zinc supplements once daily
Whether you're getting the required zinc nutrients or not, it's best to play it safe by taking just zinc once daily. If you will ever go above the recommended dosage, make sure you're doing so under the supervision of your doctor. It is not uncommon to see older adults taking more than one multivitamin pill. You must check the labels to be sure you are not taking more than the RDA.
Better still, leave out the supplements and incorporate seeds, nuts, or fortified grains in your diet to meet the level of zinc your body needs.
Do not leave out copper while taking zinc supplements
As mentioned above, taking a lot of zinc may affect your copper levels. Learning how to balance your supplements intake would go a long way toward preventing copper deficiency.
Eat a healthy diet that contains zinc
Whatever you do, understand that supplements are not supposed to replace nutrient-dense diets. That is why you must always ensure you prioritize getting the needed zinc nutrients from other dietary sources.
Bottom Line
Taking zinc supplements daily can impact your general body health positively. It protects your eyes, improves skin health, and heals wounds faster.
Before deciding on the type of zinc supplements to take, try to do thorough research. It's also necessary that you speak to your doctor as that would help you make the best decision possible.