Many individuals reach for zinc lozenges and supplements when they feel unwell, and there’s a valid reason for this. Zinc is among the most prevalent trace minerals in the human body, playing a crucial role in nearly every facet of health.

Zinc is essential for the proper functioning of over 300 enzymes.

Studies also indicate that this mineral may bolster immune function, stabilize blood sugar levels, and support the health of the skin, eyes, and heart. There are numerous reasons to ensure you receive your daily zinc intake.

This article explores the various forms, benefits, and dosage guidelines for zinc supplements, along with potential risks and side effects.

Potential Applications and Benefits of Zinc

Zinc is indispensable for numerous health functions and has been linked to a variety of benefits.

Addresses Zinc Deficiency

Zinc supplements are commonly utilized to treat and prevent zinc deficiency.

Although zinc deficiency is relatively rare, the mineral is considered an essential nutrient, meaning the body cannot produce it independently.

Individuals with restrictive diets, impaired nutrient absorption, or certain health conditions may be more susceptible to zinc deficiency.

Symptoms of zinc deficiency include:

• Weakened immune system

• Hair loss

• Reduced appetite

• Diarrhea

• Slow wound healing

Research has shown that taking zinc supplements effectively increases zinc levels in the blood.

According to a 2023 study, most cases of zinc deficiency can be corrected with supplements and dietary adjustments, leading to a swift improvement of symptoms.

For instance, diarrhea may improve within just 24 hours, while skin lesions often heal within 1 to 2 weeks after initiating supplementation.

If you’re obtaining sufficient zinc through your diet, supplements may not be necessary. If you suspect a deficiency, consult a healthcare professional for a blood test to determine if supplementation is beneficial.

Enhances Immune Function

Many over-the-counter medications and natural remedies incorporate zinc due to its ability to enhance immune function and combat inflammation. Therefore, it could potentially aid in treating certain infections when used at the onset of symptoms.

A 2017 review of studies indicated that zinc lozenges containing 80 to 92 mg of zinc might reduce the duration of the common cold by up to 33%.

Zinc may also function as an antioxidant, decreasing inflammation and offering protection against chronic conditions like heart disease, cancer, and diabetes.

According to a 2021 review, some evidence suggests that zinc supplementation could even prevent symptoms and shorten the duration of specific respiratory tract infections.

Supports Blood Sugar Regulation

Zinc is well-known for its role in blood sugar regulation and insulin secretion. Insulin is the hormone responsible for transporting sugar from the bloodstream to tissues.

Some studies suggest that zinc may help maintain steady blood sugar levels and improve the body’s sensitivity to insulin.

One review reported that low zinc levels could be associated with impaired blood sugar regulation and type 2 diabetes.

Other research indicates that zinc may help reduce insulin resistance, enhancing the body’s ability to utilize insulin effectively to maintain normal blood sugar levels.

Aids in Combating Acne

Zinc supplements are frequently used to promote skin health and address common skin conditions like acne.

A form of zinc known as zinc sulfate has been shown to be particularly effective in reducing symptoms of mild to moderate acne.

According to a 2020 study, individuals with acne often have lower blood levels of zinc compared to those without acne, and zinc supplementation also decreased the average number of inflammatory bumps caused by the condition.

Zinc supplements are also often preferred over other treatments, as they are cost-effective, efficient, and associated with fewer side effects.

May Enhance Heart Health

Cardiovascular disease is a significant health concern, accounting for approximately 33% of deaths globally.

Some studies suggest that zinc supplementation may improve several risk factors for heart disease, potentially lowering triglyceride and cholesterol levels.

A 2015 study found that zinc supplements reduced levels of total and LDL (bad) cholesterol and blood triglycerides, potentially aiding in the prevention of heart disease.

Additionally, a 2020 study demonstrated that zinc supplements could lower systolic blood pressure levels, which is the upper number in blood pressure readings.

However, research on the effects of supplements on blood pressure is limited, and some studies suggest that low serum zinc levels may be linked to a higher risk of coronary heart disease, though findings remain inconclusive. Further research is needed.

Slows Age-Related Macular Degeneration

Age-related macular degeneration (AMD) is a prevalent eye condition and a leading cause of vision loss worldwide.

Zinc supplements are commonly used to slow the progression of AMD and help protect against vision loss and blindness.

A 2014 study involving 72 individuals with AMD showed that taking 50 mg of zinc sulfate daily for 3 months slowed the progression of the disease.

Other reviews similarly recommend zinc supplements to slow AMD progression, suggesting that it may improve nutrient flow in the retina to protect against the disease.

However, other studies indicate that zinc supplements alone may not significantly improve vision and should be combined with other treatments to maximize effectiveness.

Therefore, more research is needed to better understand the relationship between this mineral and eye health.

Forms of Zinc Supplements

When selecting a zinc supplement, you’ll find various types available.

These different forms of zinc affect your health in distinct ways.

Here are some types you might encounter:

• Zinc Gluconate: A common over-the-counter form, often used in cold remedies like lozenges and nasal sprays.

• Zinc Acetate: Similar to zinc gluconate, often included in cold lozenges to alleviate symptoms and expedite recovery.

• Zinc Sulfate: In addition to preventing zinc deficiency, zinc sulfate has been shown to reduce acne severity.

• Zinc Picolinate: Some studies suggest this form may be better absorbed by the body than other types, including zinc gluconate and zinc citrate.

• Zinc Orotate: This form is bound to a compound known as orotic acid and is one of the most common types of zinc supplements available.

• Zinc Citrate: A 2014 study indicated that this supplement is absorbed as well as zinc gluconate but has a more palatable taste.

Among these, zinc gluconate is widely available and cost-effective, making it a good option for increasing your intake without significant expense.

If you’re willing to invest a bit more, zinc picolinate may offer better absorption.

Available in capsule, tablet, and lozenge forms, there are numerous options to meet your daily zinc needs, regardless of the type you choose.

Note: Nasal sprays containing zinc have been linked to a loss of smell and should be avoided.

Recommended Daily Zinc Intake

The amount of zinc you should take daily depends on your dietary intake and the type of supplement you choose. Zinc supplements can contain varying amounts of elemental zinc.

For instance, zinc sulfate comprises 23% elemental zinc, so 220 mg of zinc sulfate provides around 50 mg of zinc.

The elemental amount is typically listed on the supplement’s label, making it easier to determine how much to take to meet your daily requirements.

For adults, the recommended dietary allowance (RDA) is 8 to 12 mg, depending on sex and whether you are breastfeeding.

This amount can also be obtained through a balanced diet rich in zinc-containing foods such as meat, poultry, seafood, fortified breakfast cereals, nuts, seeds, legumes, and dairy products.

For example, a 3-ounce (85-gram) serving of beef patty contains 5.3 mg of zinc, while certain types of breakfast cereal contain around 2.8 mg per serving.

Higher doses of supplemental zinc may be used to treat conditions like acne, diarrhea, and respiratory infections.

However, due to potential side effects associated with excessive zinc consumption, it’s best not to exceed the upper limit of 40 mg per day unless under medical supervision.

Potential Side Effects of Zinc

When used as directed, zinc supplements can be a safe and effective way to increase your zinc intake and improve various aspects of your health. However, there are also side effects to consider.

Side Effects of Oral Zinc Supplements

Zinc supplements are generally well-tolerated, though they have been associated with adverse side effects like nausea, vomiting, diarrhea, and stomach pain in some individuals.

Additionally, exceeding 40 mg per day of elemental zinc can cause flu-like symptoms such as fever, coughing, headache, and fatigue.

Zinc can also interfere with your body’s ability to absorb copper, potentially leading to a deficiency in this essential mineral over time.

Furthermore, zinc supplements have been shown to interact with certain antibiotics, reducing their effectiveness if taken simultaneously.

To minimize your risk of side effects, adhere to the recommended dosage and avoid exceeding the tolerable upper limit of 40 mg per day unless under medical supervision.

If you experience any negative side effects after taking zinc supplements, consider reducing your dosage and consult with a healthcare professional if symptoms persist.

Conclusion

Zinc is an essential mineral that plays a pivotal role in multiple aspects of your health.

Supplementing with 8 to 12 mg of elemental zinc daily may enhance immunity, regulate blood sugar levels, and support the health of your skin, eyes, and heart.

However, it’s crucial not to exceed the upper limit of 40 mg of zinc per day, as excessive intake could lead to digestive issues, flu-like symptoms, decreased copper absorption, and reduced effectiveness of certain antibiotics.

In addition to using zinc supplements, you can also increase your intake naturally by incorporating more zinc-rich foods into your diet. These include nuts, seeds, legumes, meat, seafood, and dairy products.