Zinc: Benefits and how much you need each day

But does science support those immune-boosting, calorie-burning beliefs? Experts suggest there is some truth to the claims.

Health benefits of zinc

Like other essential vitamins and minerals, zinc supports overall health. “Zinc is involved in the activity of many biochemical and metabolism-related reactions in the body,” says Kathleen Garcia-Benson, a registered dietitian nutritionist. wealth. In fact, it is second only to iron in its concentration in the body.

Many people believe that taking zinc supplements can help prevent or stop colds. However, studies show that there is little or no evidence that zinc can ward off cold symptoms. Some research, however, indicates that zinc may help shorten a cold if started early.

“Research suggests that zinc pills can reduce the duration and severity of the common cold when taken within 24 hours of the onset of symptoms, possibly due to zinc’s ability to inhibit viral replication and support the immune system’s response,” says Garcia- Benson. “However, more studies are needed to determine the optimal pill dose and treatment strategies.”

In addition to supporting immunity, zinc is essential for many processes in your body, including:

• DNA synthesis: Zinc acts as a vital cofactor for various enzymes and proteins involved in DNA replication, repair and overall genetic stability.
• Wound healing: The role of zinc in wound healing is multifactorial and is required for collagen and protein synthesis, cell proliferation and immune function, all of which are essential for tissue regeneration and repair.
• The senses of taste and smell: Zinc is important in the functioning of taste buds and smell. A zinc deficiency can adversely affect these senses.
• Growth and development: Zinc is vital for human development during pregnancy, childhood and adolescence.

Can Zinc Boost Metabolism?

Zinc plays an essential role in metabolic function. Research shows that it is essential for the proper functioning of lipid and glucose metabolism, regulating and shaping insulin expression.

However, when it comes to zinc’s ability to boost metabolism, the results are murky.

A 2019 study found that zinc supplementation along with a calorie-restricted diet has positive effects in reducing body weight and body mass index (BMI), as well as decreasing appetite in people with obesity.

Garcia-Benson shares a different point of view.

“Zinc is crucial for supporting various metabolic processes, however, it does not increase metabolic rate in the sense of increasing metabolic rate or burning more calories,” she says.

“There is no strong evidence to suggest that zinc increases metabolism beyond its natural levels in people who are not deficient. So while zinc is vital for a healthy metabolism, it is not a direct enhancer of metabolic rate outside of deficiency.”

Side effects of too much zinc

As the saying goes, “too much of a good thing” is not always a good thing. Some side effects of excessive zinc intake include gastrointestinal symptoms (nausea, vomiting, diarrhea, abdominal pain).

“We want a healthy immune system, but not a ‘hardened’ versus reactive one,” says Garcia-Benson. “Excess zinc will not trigger him to be hyperactive, however there are other side effects from too much zinc.

She adds, “Too much can also lead to reduced magnesium absorption and copper deficiencies. While zinc is necessary for a healthy immune system to function at an optimal level, there is a point at which its requirements are met and more zinc will not increase the immune system’s response.”

Zinc toxicity will dissipate as excessive intake decreases. But some people may still experience long-term side effects from consuming too much zinc, such as a compromised immune system.

While zinc plays an essential role in overall body function and performance, moderation is key.

How much zinc do you need?

The recommended daily dose is 8 mg for women and 11 mg for men.

Supplements are preferable for some, but people can easily get their recommended intake simply by incorporating zinc-rich foods into their diet.

Garcia-Benson suggests, “If you’re supplementing regularly, consider tracking your food intake for a week to determine if it’s really necessary.”

How to get zinc through food

Although zinc is available as a supplement in pill and pill form, it is also found in many foods and beverages.

“Oysters, red meat, poultry, fish, legumes, nuts, seeds, dairy, whole grains, and fortified breakfast cereals are excellent sources of zinc,” says Garcia-Benson. “In general, zinc intake correlates well with protein intake.”

She adds, “3 oz of cooked beef provides about 9 mg of zinc; 1 cup of yogurt provides about 2.2 mg, and half a cup of chickpeas, or 1 oz of nuts, provides about 1 mg.”

Research shows that the amount of zinc absorbed from food varies from 5% to more than 50%, depending on the amount of plant-based foods in the diet.

Who needs more zinc?

“Several groups of people are at greater risk of zinc deficiency, including those who have had gastrointestinal surgery (including weight loss surgery), those with ulcerative colitis, Crohn’s disease, vegetarians, vegans, those who are pregnant or breastfeeding , those with sickle cell disease and infants over 6 months old,” says Garcia-Benson.

Some common symptoms of a zinc deficiency include:

• delayed wound healing
• impaired appetite
• impaired taste
• immune deficiencies
• hair loss
• increased night blindness
• diarrhea

The bottom line

Zinc helps you maintain a healthy immune system. It has been shown to reduce the severity and duration of colds, but it cannot cure one. Zinc is also important for metabolic function, but don’t rely on it to help you shed pounds instantly.

More about nutrition and supplements

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