Zinc what dosage

Zinc supplements are widely available online , at your local health store, or pharmacy. Plus, if you want to try and increase your zinc intake through your diet , many foods are rich in this mineral, such as nuts, seeds, legumes, meat, seafood, and dairy.

Zinc is a nutrient that plays many vital roles in your body. This article explains everything you need to know about zinc, its functions, benefits…. Zinc is involved in many important processes in your body and absolutely essential for good health. Here are the 10 best foods that are high in zinc. Researchers in a new study say high doses of zinc significantly helped people with cold symptoms. Experts debate the validity of those findings. Learn about the symptoms of zinc deficiency and how to treat it.

Zinc is absolutely essential for good health, but consuming too much can have several side effects. Here are 7 signs and symptoms of zinc overdose. Zinc is one of the most widely studied forms of acne treatment. Your body requires many minerals to function properly. Acne surfaces during times of hormonal imbalance. Some seek natural treatments such oral vitamin and mineral supplements.

Learn which natural remedies…. Health Conditions Discover Plan Connect. Benefits and More. Zinc is an essential micronutrient that is crucial to almost every aspect of your health. Zinc finger motifs in the structure of nuclear receptors allow them to bind to DNA and act as transcription factors to regulate gene expression see Regulatory role. Zinc finger motifs are also involved in interactions of proteins with other proteins, ribonucleotides , and lipids 6.

Removal of zinc from zinc-containing proteins results in protein misfolding and loss of function. Metallothioneins are examples of proteins with a zinc-binding motif. Metallothioneins are small metal-binding cysteine-rich proteins with a high affinity for zinc.

They work in concert with zinc transporters, regulating free zinc concentrations in the cytosol Metallothioneins are also involved in the regulation of metal ion homeostasis , cellular defense against oxidative stress , and detoxification of heavy metals 11, The antioxidant enzyme, copper-zinc superoxide dismutase 1 SOD 1 , is made of two identical dimers , each including an active site with a catalytic copper ion and a structural zinc ion.

Demetalation of SOD1 has been implicated in the formation of amyloid aggregates in some forms of inherited amyotrophic lateral sclerosis ALS — a motor neuron disease leading to muscle atrophy and paralysis Zinc finger proteins have been found to regulate gene expression by acting as transcription factors see above. Zinc also plays a role in cell signaling via the metal-response element MRE -binding transcription factor 1 MTF1 ; MTF1 has a zinc finger domain that allows its binding to MRE sequences in the promoter of target genes and the subsequent expression of zinc-responsive genes 6.

Zinc may also have a direct regulatory function, modulating the activity of cell-signaling enzymes and transcription factors 6. Extracellular zinc can also stimulate a zinc-sensing receptor that triggers the release of intracellular calcium, a second messenger in signaling pathways Zinc has been found to influence hormone release see Type 2 diabetes mellitus 15 and nerve impulse transmission High intake of zinc induces the intestinal synthesis of a copper-binding protein called metallothionein see the article on Copper.

More typical intakes of zinc do not affect copper absorption, and high copper intakes do not affect zinc absorption Iron and zinc compete for absorptive pathways This interaction is of concern in the management of iron supplementation during pregnancy and lactation and has led some experts to recommend zinc supplementation for pregnant and lactating women taking iron supplements 20, Food fortification with iron has not been shown to negatively affect zinc absorption Additional randomized controlled studies have reported a worsening of nutritional iron status with chronic zinc supplementation 24, High levels of dietary calcium impair zinc absorption in animals, but it is uncertain whether this occur in humans Calcium in combination with phytate might affect zinc absorption, which would be particularly relevant to individuals who very frequently consume tortillas made with lime i.

For more information on phytate, see Food sources. The bioavailability of dietary folate vitamin B 9 is increased by the action of a zinc-dependent enzyme. Accordingly, some studies found low zinc intake decreased folate absorption.

It was also suggested that supplementation with folic acid — the synthetic form of folate — might impair zinc utilization in individuals with marginal zinc status 17 , Zinc and vitamin A interact in several ways. Zinc is a component of retinol-binding protein, a protein necessary for transporting vitamin A in the blood. Zinc is also required for the enzyme that converts retinol vitamin A to retinal.

This latter form of vitamin A is necessary for the synthesis of rhodopsin, a protein in the eye that absorbs light and thus is involved in dark adaptation. Zinc deficiency has been associated with a decreased release of vitamin A from the liver, which may contribute to symptoms of night blindness that are seen with zinc deficiency 31, Much of what is known about severe zinc deficiency was derived from the study of individuals born with acrodermatitis enteropathica , a genetic disorder resulting from the impaired uptake and transport of zinc The symptoms of severe zinc deficiency include the slowing or cessation of growth and development, delayed sexual maturation, characteristic skin rashes, chronic and severe diarrhea, immune system deficiencies, impaired wound healing, diminished appetite, impaired taste sensation, night blindness, swelling and clouding of the cornea , and behavioral disturbances.

Before the cause of acrodermatitis enteropathica was known, patients typically died in infancy. Oral zinc therapy results in the complete remission of symptoms, though it must be maintained indefinitely in individuals with the genetic disorder 33, It is now recognized that milder zinc deficiency contributes to a number of health problems, especially common in children who live in low-resource countries.

An estimated 2 billion people worldwide are affected by dietary zinc deficiency 3. The lack of a sensitive and specific indicator of marginal zinc deficiency hinders the scientific study of its health implications 8. However, controlled trials of moderate zinc supplementation have demonstrated that marginal zinc deficiency contributes to impaired physical and neuropsychological development and increased susceptibility to life-threatening infections in young children In fact, zinc deficiency has been estimated to cause more than , deaths annually in children under five years of age, comprising 4.

For a more detailed discussion of the relationship of zinc deficiency to health problems, see the section on Disease Prevention. In industrialized countries, dietary zinc deficiency is unlikely to cause severe zinc deficiency in individuals without a genetic disorder, zinc malabsorption or conditions of increased zinc loss, such as severe burns or prolonged diarrhea. Severe zinc deficiency has also been reported in individuals undergoing total parenteral nutrition without zinc, in those who abuse alcohol, and in those who are taking certain medications like penicillamine see Drug interactions Currently, there is not a sensitive and specific biomarker to detect zinc deficiency in humans.

Low plasma or serum zinc concentrations are typically used as indicators of zinc status in populations and in intervention studies , but they have a number of limitations, including lack of sensitivity to detect marginal zinc deficiency, diurnal variations, and confounding by inflammation , stress, and hormones 38, The recommended dietary allowance RDA for zinc is listed by gender and age group in Table 1.

Infants, children, adolescents, and pregnant and lactating women are at increased risk of zinc deficiency. Since a sensitive indicator of zinc nutritional status is not readily available, the RDA for zinc is based on a number of different indicators of zinc nutritional status and represents the daily intake likely to prevent deficiency in nearly all individuals in a specific age and gender group Estimates based on national food supply indicate that dietary zinc intake is likely inadequate in most low- and middle-income countries, especially those in Sub-Saharan Africa and South Asia Inadequate zinc status during pregnancy interferes with fetal development, and preterm neonates from zinc-deficient mothers suffer from growth retardation and dermatitis and are at risk of infections, necrotizing enterocolitis, chronic lung disease, and retinopathy of prematurity 4.

Maternal zinc deficiency has also been associated with a number of pregnancy complications and poor outcomes. A recent case-control study conducted in an Iranian hospital reported higher odds of congenital malformations in newborns of mothers with low serum zinc concentrations during the last month of pregnancy A review of 64 observational studies found an inverse relationship between maternal zinc status and the severity of preeclampsia , as well as between maternal zinc intake and the risk of low-birth-weight newborns There were no apparent associations between maternal zinc status and the risk of gestational diabetes mellitus and preterm birth.

However, the conclusions of this analysis were limited by the fact that most observational studies were conducted in women from populations not at risk for zinc deficiency To date, available evidence from maternal zinc intervention trials conducted worldwide does not support the recommendation of routine zinc supplementation during pregnancy.

This analysis, however, did not find zinc supplementation to benefit other indicators of maternal or infant health, including stillbirth or neonatal death, low birth weight, small-for-gestational age, and pregnancy-induced hypertension. There was also no effect of supplemental zinc on postpartum hemorrhage , maternal infections, congenital malformations, and child development outcomes A recent review of 17 trials of which 15 were conducted in low- and middle-income countries found that maternal supplementation with multiple micronutrients including, among others, zinc, iron, and folic acid reduced the risk of low-birth-weight newborns and small-for-gestational age infants when compared to supplemental iron with or without folic acid While multiple micronutrient supplementation would likely benefit pregnant women with coexisting micronutrient deficiencies in low- and middle-income countries, there is no evidence to recommend zinc supplementation in isolation in pregnant women from any settings 43, Significant delays in linear growth and weight gain, known as growth retardation or failure to thrive, are common features of mild zinc deficiency in children.

In the s and s, several randomized , placebo -controlled studies of zinc supplementation in young children with significant growth delays were conducted in Denver, Colorado. Modest zinc supplementation 5. Several meta-analyses of growth data from zinc intervention trials have confirmed the widespread occurrence of growth-limiting zinc deficiency in young children, especially in low- and middle-income countries A systematic review and meta-analysis identified 54 trials that examined the impact of zinc supplementation during infancy on average, 7.

Although the exact mechanisms for the growth-limiting effect of zinc deficiency are not known, research indicates that zinc availability affects cell-signaling systems that coordinate the response to the growth-regulating hormone , insulin-like growth factor-1 IGF-1 Adequate nutrition in essential for brain growth and development, especially during the first 1, days of life — a critical period of development for all organs and systems spanning from conception to 24 months of age Animal studies have established that zinc deficiency in early life interferes with normal brain development and cognitive functions reviewed in Several studies have reported on the effect of postnatal zinc supplementation on mental and motor development.

A Cochrane review of eight clinical trials found no evidence that postnatal zinc supplementation improves mental or motor development of infants and children from populations with presumably inadequate zinc status Adequate zinc intake is essential in maintaining the integrity of the immune system 62 , specifically for normal development and function of cells that mediate both innate neutrophils , macrophages , and natural killer cells and adaptive B- lymphocytes and T-lymphocytes immune responses Because pathogens also require zinc to thrive and invade, a well-established antimicrobial defense mechanism in the body sequesters free zinc away from microbes Another opposite mechanism consists in intoxicating intracellular microbes within macrophages with excess zinc Through weakening innate and adaptive immune responses, zinc deficiency diminishes the capacity of the body to combat pathogens 63, As a consequence, zinc-deficient individuals experience an increased susceptibility to a variety of infectious agents Diarrhea: Zinc promotes mucosal resistance to infections by supporting the activity of immune cells and the production of antibodies against invading pathogens 63, 64 , Therefore, a deficiency in zinc increases the susceptibility to intestinal infections and constitutes a major contributor to diarrheal diseases in children In turn, persistent diarrhea contributes to zinc deficiency and malnutrition Research indicates that zinc deficiency may also potentiate the effects of toxins produced by diarrhea-causing bacteria like E.

It is estimated that diarrheal diseases are responsible for the deaths of about , children under five years of age annually in low- and middle-income countries Zinc supplementation in combination with oral rehydration therapy has been shown to significantly reduce the duration and severity of acute and persistent childhood diarrhea and to increase survival in a number of randomized controlled trials Zinc supplementation also reduced the duration of persistent diarrhea in children by more than half a day 5 trials; children Pneumonia: Pneumonia — caused by lower respiratory tract viral or bacterial infections LRTIs — accounts for nearly 1 million deaths among children annually, primarily in low-and middle-income countries Vaccinations against Haemophilus influenzae type B, pneumococcus, pertussis whooping cough , and measles can help prevent pneumonia However, it remains unclear whether supplemental zinc, in conjunction with antibiotic therapy, is beneficial in the treatment of pneumonia.

A meta-analysis of five trials 1, participants found no improvement when zinc was used as an adjunct to antibiotic treatment in children with pneumonia There was, however, evidence that supplemental zinc reduced the risk of pneumonia-related mortality 3 trials; 1, participants Malaria: Early studies have indicated that zinc supplementation may reduce the incidence of clinical attacks of malaria in children However, a six-month trial in more than West African children did not find any difference in the frequency or severity of malaria episodes between children supplemented with zinc and those given a placebo Another randomized controlled trial reported that zinc supplementation did not benefit preschool-aged children with acute, uncomplicated malaria There is also little evidence to suggest that zinc supplementation could reduce the risk of malaria-related mortality in children Inadequate zinc status in elderly subjects is not uncommon and is thought to exacerbate the age-related decline in immune function In one study, low serum zinc concentrations in nursing home residents were associated with higher risks of pneumonia and pneumonia-related and all-cause mortality Trials examining the effects of zinc supplementation on immune function in middle-aged and elderly adults have given mixed results reviewed in Some studies showed mixed or no effects of zinc supplementation on parameters of immune function However, zinc supplementation was found to have a positive impact on certain aspects of immune function that are affected by zinc deficiency, such as the decline in T-cell a type of lymphocyte function Further, zinc supplementation had no effect on various immune parameters, including markers of inflammation , measures of granulocyte and monocyte phagocytic capacity, or cytokine production by activated monocytes The number of circulating T-cells was also significantly increased in those who took the micronutrient supplement with the higher versus low dose of zinc More research is warranted before zinc supplementation could be recommended to older adults, especially those with no symptoms of declining immunity.

Nonetheless, the high prevalence of zinc deficiency among institutionalized elderly adults should be addressed and would likely improve the performance of their immune systems There is a close relationship between zinc and insulin action. Zinc is released with the hormone when blood glucose concentrations increase Zinc is also understood to stimulate glucose uptake and metabolism by insulin-sensitive tissues through triggering the intracellular insulin signaling pathway Both NHS and ALSWH studies also reported a reduced risk of diabetes with higher versus lower zinc-to- heme iron ratios in the diet 97, 98 , although the significance is unclear as nonheme iron, rather than heme iron, is known to interfere with dietary zinc absorption see Nutrient interactions.

Heme iron may be an indicator of red meat consumption, which has been positively associated with the risk of type 2 diabetes Another recent prospective cohort study, the Malmo Diet and Cancer Study in 26, middle-aged Swedish participants followed for 19 years, found an increased risk of diabetes with higher dietary zinc intakes yet a lower risk of diabetes in zinc supplement users versus non-users and in those with a higher zinc-to-iron intake ratio The authors reported a stronger inverse association between zinc-to-iron intake ratio and risk of diabetes among obese participants carrying a specific SLC30A8 genotype The results of a few short-term intervention studies suggest that zinc supplementation may improve glucose handling in subjects with prediabetes.

A systematic review identified three short trials 4 to 12 weeks conducted in adults with prediabetes and found little evidence of an improvement in insulin resistance with zinc supplementation Similar observations were made in another recent trial in Sri Lankan randomized to receive daily supplementation with zinc 20 mg of elemental zinc or a placebo for one year Supplemental zinc improved zinc status and measures of glycemic control Large-scale, long-term studies are necessary to provide definite conclusions regarding the potential benefit of zinc supplementation in subjects at risk of type 2 diabetes.

Doses of supplemental zinc in many of the below-mentioned clinical trials exceeded the tolerable upper intake level UL. Such high intake of supplemental zinc may lead to adverse health effects with prolonged use see Safety.

The protein, ATP7B, is responsible for the excretion of hepatic copper into the biliary tract, and its impairment in Wilson's disease results in an increased concentration of 'free' copper i.

This inherited condition is progressive and fatal if untreated. Patients presenting without symptoms can be treated with maintenance therapeutic doses of a chelating agent or with zinc Zinc-induced metallothionein in the intestinal mucosa binds copper and prevents its absorption see Nutrient interactions.

There is growing evidence to suggest that zinc salts are a safer, much cheaper, and efficacious alternative to metal-chelating agents — which have been associated with a worsening of symptoms during the initial phase of treatment in some patients The use of zinc is advocated as safe and efficacious in both pediatric , and adult patients There is no proven treatment for common cold The use of zinc lozenges within 24 hours of the onset of cold symptoms, and continued intake every two to three hours while awake until symptoms resolve, have been advocated for reducing the duration of the common cold Several clinical trials examining the effect of zinc have been published to date.

A systematic review and meta-analysis of 13 randomized controlled trials reported that zinc supplementation in the form of lozenges or syrup shortened the duration of cold symptoms, but there was significant heterogeneity inconsistent effects across the included studies for the primary outcomes A Cochrane review confirmed that oral zinc administrated within 24 hours of symptom onset could reduce the duration of cold symptoms 14 trials, 1, participants The pooled analysis of five trials found no evidence of an effect of oral zinc on the severity of cold symptoms.

The analysis of secondary trial outcomes suggested a faster resolution of specific cold symptoms cough, nasal congestion, nasal drainage, sore throat and a lower proportion of participants exhibiting cold symptoms after seven days of treatment in zinc- versus placebo -supplemented participants Inconsistent findings among trials have been partly attributed to different amounts of zinc released from various forms used in the lozenges particularly zinc acetate and zinc gluconate , It has been argued that the unpleasant taste of zinc gluconate forming complexes with carbohydrates may have led to poor compliance, thereby explaining negative trial results , With numerous well-controlled trials and meta-analyses, the efficacy of zinc lozenges or syrup in treating common cold symptoms is no longer questionable.

However, many supplemental zinc formulations available over-the-counter have been found to release zero zinc ions i. Bad taste and nausea were the most frequent adverse effects reported in therapeutic trials Use of zinc lozenges for prolonged periods e.

Intranasal zinc preparations, designed to be applied directly to the nasal epithelium cells lining the nasal passages , are marketed as over-the-counter cold remedies. While two placebo -controlled trials found that intranasal zinc gluconate modestly shortened the duration of cold symptoms , , another one found intranasal zinc to be of no benefit The pooled analysis of these three trials showed no overall benefit of intranasal zinc on the risk of still experiencing cold symptoms by day 3 The existence of a mouth-nose biologically close electric circuit BCEC has been proposed to explain the efficacy of oral rather than intranasal zinc delivery Cole says.

To find out if a zinc supplement may be beneficial for you, consult your healthcare team. Getting too much zinc from diet alone is rare, Allen says. Too much zinc could result in vomiting, cramping, and diarrhea. These signs usually show up within 10 hours of taking a supplement and should go away soon after you stop the supplements. Oral zinc while taking antibiotics or penicillamine can prevent the medications from working properly, while people taking thiazide diuretics blood pressure medications increase the chances of losing zinc in urine.

A: Zinc helps keep the immune system functioning properly and may help shorten the duration of the common cold. It helps promote growth and DNA and may delay the progression of macular degeneration. A: Low levels of zinc have been linked to erectile dysfunction and male infertility. Looking to buy a zinc supplement? Always check with your healthcare team first. You might consider asking them about one of these five options, which have received the highest ratings on Amazon.

By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: November 14, Medically Reviewed. Q: How does zinc help your body? Q: What are the signs of a zinc deficiency? Q: When should I take zinc? In zinc deficient persons who recently suffered a stroke, supplementation of zinc appears to accelerate the rate of recovery.

Subjective Well-Being. Although the evidence is mixed currently, zinc has been previously associated with an improvement in mood state and has mechanisms by which it can work. It likely has a small but positive influence. Symptoms of OCD. High dose zinc mg twice daily may have a minor additive role to standard OCD therapy fluoxetine , although the small magnitude of benefit and the high dose used suggest that it is not the best supplemental option.

Symptoms of Pruritus. High dose mg zinc sulphate appears to be effective in hemodialysis patients in reducing pruritis. Symptoms of Tinnitus. Zinc supplementation at higher levels 50mg appears to be able to reduce subjective symptoms of tinnitus in most persons supplemented with zinc. A zinc deficiency is associated with reduced circulatin TNF-a concentrations, which are normalized upon zinc sufficiency. Total cholesterol. A decrease in cholesterol, due to LDL-C being reduced, seems to occur following oral supplementation of zinc in persons who are obese and likely zinc deficient.

In children who are likely deficient, zinc supplementation can reduce body weight. No significant influence of zinc supplementation on symptoms of ADHD in children. Blood Flow. Blood Pressure. General Oxidation. No significant influence on HDL-C, even when normalizing a zinc deficiency associated with weight loss. Plasma Nitrate. No significant influence of zinc supplementation on plasma nitrate or nitrite levels, suggesting no interaction with nitric oxide metabolism.

Rate of Sickness. There seems to be a reduction in the risk of developing upper respiratory tract infections when it's taken as a prophylactic, however, this largely derives from one study on natural colds, while two on experimentally induced rhinoviruses didn't have a notable reduction. Symptoms of Rosacea. Although efficacy cannot yet be ruled out, the best evidence currently does not support a role for zinc supplementation in the treatment of rosacea.

No significant reduction in circulating triglycerides has been detected with zinc supplementation. Upper Respiratory Tract Infection Risk. One study found an improvement in women with PMS. This might not translate to other cases, and much more research is needed.

Interleukin 2. Interleukin 2 IL-2 appears to be reduced during zinc deficiency, and this is normalized upon zinc sufficiency. Luteinizing Hormone. In persons who are deficient in zinc, an increase in LH occurs following zinc replenishment. Preliminary research suggests notable improvements in psychological symptoms, and possibly physical symptoms, but more detailed evaluation of specific physical symptoms is needed. Follicle-Stimulating Hormone. No detectable influence of zinc supplementation of FSH concentrations in zinc deficient persons.

No detectable increase in prolactin in persons who are deficient in zinc and then supplemented to restore levels. Stay on top of the latest research. Start your day free trial. Study Deep Dives. Zinc: an alternative path away from type 2 diabetes? Deep Dive: Investigating the effects of folate and zinc on male fertility Supplements for blood pressure: Is zinc an option? Zinc carnosine: gut defender Deep Dive: Zinc and immunity Deep Dive: Micronutrients with micro-effects for preventing and treating acute respiratory infections Zest with zinc: Fighting fatigue with zinc supplementation for older adults Show more.

Click here to become an Examine Member and stay on top of the latest research. Frequently Asked Questions and Articles on Zinc.

How can you increase testosterone naturally? When it comes to increasing your testosterone, quality sleep , physical activity, and weight management come first. Read full answer to "How can you increase testosterone naturally?

But healthy foods also contain certain nutrients that may have a more direct and lasting effect on your well-being.

Read full answer to "5 nutrients that could lift your mood". Does ZMA cause weird dreams? It is possible that ZMA can cause weird dreams, and the anecdotes support this; however, since this has not been directly investigated the best 'proof' that can be given is weak.

Read full answer to "Does ZMA cause weird dreams? Things to Note. Primary Function: General Health. Goes Well With Green Tea increased absorption. Caution Notice Caution should be taken when using zinc supplementation surpassing the Tolerable Upper Limit of Intake TUL of 40mg, and if possible alternate supplements with better toxicology profiles should be used for those purposes desired.

Zinc is non-stimulatory. Send me the course.