Zinc

What is zinc?

Zinc is a trace element that is essential for immune support, thyroid hormone product, and metabolism. A lack of zinc may result in greater susceptibility to disease and illness. Zinc helps stimulate the activities of at least 100 enzymes in the body. It is also important to wound healing and sense of taste and smell.

What food sources contain zinc?

With a varied diet, most people get enough zinc. Sources of zinc include chicken, red meat, fortified breakfast cereals, beans, nuts, fish, other seafood, and dairy products. Oysters are the best food source of zinc.

Image Credit: https://www.webmd.com/diet/ss/slideshow-zinc-mineral

How much zinc do I need?

Only a small intake of zinc is necessary to be beneficial. The following chart shows the amount of zinc needed in different age groups as well as in pregnant or

lactating women.

Age Range
Recommended Daily Intake

Birth-6 months old

2 mg

Infants 7-12 months

3 mg

Children 1-3 years old

3 mg

Children 4-8 years old

5 mg

Children 9-13 years old

8 mg

Teens 14-18 years old (boys)

11 mg

Teens 14-18 years old (girls)

9 mg

Adults (men)

11 mg

Adults (women)

8 mg

Pregnant teens

12 mg

Pregnant women

11 mg

Breastfeeding teens

13 mg

Breastfeeding women

12 mg

Am I getting enough zinc?

Most people get the necessary amount of zinc from the food they eat. However, certain groups are more likely than others to have trouble getting enough zinc:

• Weight loss surgery or digestive disorders – People who have undergone weight loss surgery like gastric bypass or who have digestive disorders like Crohn’s disease or ulcerative colitis. These conditions can decrease the amount of zinc absorbed and increase the amount excreted in urine.

• Vegetarians – Meat is an excellent source of zinc. The beans and grains that are typically consumed by vegetarians have compounds that keep zinc from being absorbed fully. Some vegetarians may need to eat 50% more zinc than the recommended amounts.

• Older infants – Infants that are older than 6 months and are still breastfed may not be getting enough zinc because the breast milk does not have enough zinc in it. Older infants that are not formula-fed should be given foods that contain zinc like pureed meat. Formula-fed infants that are older than 6 months get enough zinc from their formula.

• Alcoholics – Alcoholic beverages decrease the amount of zinc that the body absorbs and increases the amount lost in the urine. Also many alcoholics eat a limited amount and variety of food, so they may not get enough zinc.

Why are zinc supplements used?

Research for oral zinc for specific conditions shows:

• Zinc deficiency – If you have low zinc levels, oral supplementation may be necessary. This is uncommon in the United States.

• Colds – Evidence suggests that if zinc lozenges or syrup are taken within 24 hours of the onset of symptoms that it can help shorten the length of colds. However, according to the Mayo Clinic, intranasal zinc supplementation has been linked to a loss of the sense of smell.

• Wound healing – People with skin ulcers and low levels of zinc may benefit from supplementation.

• Diarrhea – Oral zinc supplements can reduce the symptoms of diarrhea in children with low levels of zinc, such as from malnutrition. Mayo Clinic does not recommend giving oral zinc supplements to children with diarrhea who have a healthy, varied diet.

• Age-related macular degeneration – Research suggests that zinc may slow the progression of this disease.

Before starting any supplement, ask your doctor or pharmacist.

Sources:

https://www.medicalnewstoday.com/articles/263176#_noHeaderPrefixedContent

https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112

https://ods.od.nih.gov/factsheets/Zinc-Consumer/

https://www.webmd.com/diet/ss/slideshow-zinc-mineral