Zinc is an essential trace mineral which is a co-factor in over 300 different enzymes in the body. While it has always been relatively well known by most, its popularity as a supplement has exploded in recent years as a result of the pandemic. This highlights one of zinc’s most important functions as a key component in a healthy immune response.
In addition to providing immune support, zinc is also particularly valuable in areas of reproductive health, prostate health, proper growth, taste, vision, smell, insulin function, thyroid function, blood clotting, and wound healing. Zinc is required for proper synthesis of proteins, fats, and cholesterol.
Zinc is well known for its benefits in protecting against damage caused by free radicals, and is often paired as a supplement with the "antioxidant" nutrients vitamin A, vitamin C, vitamin E, and selenium.
How Much Zinc is Needed
Zinc is a trace mineral. It is commonly suggested that adults get in somewhere between 8-11mg of zinc per day. This is typically quite easy to do with diet alone, or perhaps by simply adding in a good multivitamin.
Zinc deficiency can express in a few different ways that might serve as signals to check into. These can include skin problems such as acne, dermatitis, or psoriasis; poor wound healing, hair loss, diminished sense of taste or smell, decreased immune function, lack of menses, white spots on the fingernails, and mood disorders such as depression.
When taking a zinc supplement it is best not to exceed 50mg per day unless otherwise directed. Larger doses are typically done only for short periods to treat specific situations. Often the first sign of taking too much zinc is an upset stomach. Taking large doses for prolonged periods of time can lead to a number of health complications.
Zinc competes with copper for receptors in the body. Therefore, it is recommended that 2mg of copper be taken along with a zinc supplement. Also, zinc should not be taken at the same time as iron or calcium supplements.
As with most vitamins and minerals, there can be interactions with certain medications. Always check with your doctor before supplementing if you are taking any medications.
Common Types of Zinc
Zinc Acetate:
Zinc Acetate is a chelated form of zinc which is bound with acetic acid. It is considered to be one of the more readily bioavailable forms of zinc and is often used clinically to treat copper toxicity.
Zinc Citrate:
Zinc Citrate is a chelated form of zinc which is bound with citric acid. It is a readily bioavailable form of zinc. Like most citrates, it is a good form to use as a general all-purpose supplement.
Zinc Gluconate:
Zinc Gluconate is a form of zinc bound with fermented glucose. It is not readily bioavailable and is one of the poorer choices for zinc supplementation.
Zinc Glycinate:
Zinc Glycinate is a chelated form of zinc which is bound with glycine. It is a readily bioavailable form of zinc with a high absorption rate similar to zinc picolinate.
Zinc Monomethionine:
Zinc Monomethionine is a chelated form of zinc which is bound with methionine. It is considered one of the most bioavailable forms of zinc due to methionine being one of the most easily absorbed amino acids.
Zinc Orotate:
Zinc Orotate is a chelated form of zinc which is bound with orotic acid. It is considered a readily bioavailable form of zinc which is particularly beneficial for its antioxidant properties.
Zinc Oxide:
Zinc Oxide is an inorganic form of zinc which is bound with oxygen. It is most commonly used as a topical agent in sunscreens and for burns or other skin irritations. It is not readily bioavailable as a supplement.
Zinc Picolinate:
Zinc Picolinate is a chelated form of zinc which is bound with picolinic acid. It is readily bioavailable and is often considered one of the better forms to take supplementally. It absorbs quickly and easily and is beneficial for supporting healthy zinc levels in the body.
Zinc Sulfate:
Zinc Sulfate is an inorganic form of zinc which is the most common and cheapest form available. It is not well absorbed in the body and is prone to causing stomach issues. It is the least useful as a supplement for deficiency, but does have some efficacy in the treatment of acne. It is common as a topical agent.
Common Foods High in Zinc
Oysters and other shellfish
Red meats
Poultry
Cheese
Pumpkin seeds
Legumes
Sunflower seeds
Mushrooms
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