How does zinc help your body?
- Is needed in probably more than 100 enzymes
- Involved in more body functions than any other mineral
- Needed for normal growth & development
- Maintenance of body tissues
- Needed for sexual function
- Needed for immune function
- Detoxification of chemicals & metabolic irritants
- Needed for carbohydrate metabolism
- Needed for synthesis of DNA, needed for body’s healing process
- Reduces healing time after surgery or burns
- Helps in many male prostate problems & sperm health
- Helps with skin disorders
….and much more!
Should zinc be taken daily?
It depends on how much we get from our diet.
We probably need 15 to 30mg of available (elemental) zinc daily for maintenance & probably about 30 to 60mg for treatment. Zinc absorption can be compromised in many individuals as well & a lot depends on one’s diet. Generally, zinc up to 40mg is considered safe for most individuals.
The average woman’s diet contains only about 9mg of zinc & the average man’s diet contains only about 13mg. When zinc needs are considered, we likely need even more than these amounts to make sure we are getting adequate amounts & meeting our body’s requirements for this important mineral. We get more zinc when we have higher amounts of protein & a higher caloric intake. Zinc is also lost due to inadequate amounts in our soil now & being depleted in processed foods. Vegetarians have to be careful as well. As with iron, the zinc in animal foods seems to be better absorbed than with vegetable sources. One can reduce meat foods, however, as long as they are consuming adequate amounts of whole grains & beans. When one is stressed or on medication such as BCP, their zinc levels can be lower as well.
To keep our immune systems performing optimally, especially during these times, and taking all things listed above into consideration (there are other considerations too), many of us can benefit from supplementation, as long as we don’t take too much, as this can depress the immune system.
With infections or burns, before or after surgery, or with aging (often accompanied by lower absorption, 50 – 75mg may be needed).
When should I take zinc?
2 hours after meals or first thing in the morning, to prevent competition with other nutrients, such as calcium & iron, or food constituents, such as the phytates and fibres in grains. However, if an upset stomach occurs, try taking with a meal.
Which foods contain zinc?
Most animal foods
***Oysters (contain 10 times as much as other sources)
Meat, particularly red meats (beef, lamb, pork) & liver
Herring
Egg yolks & milk products (although milk products may not be as available to the body as that found in other sources).
Other fish & poultry also contain adequate zinc levels
Whole grains, such as whole wheat, rye, oats, legumes (esp. for vegetarians). Utilized less however because of fibre & phytates in the grain covering
Nuts esp. pecans & Brazil nuts
Pumpkin seeds
Ginger root, mustard, chili powder, & black pepper
Peas, carrots, beets, & cabbage contain some zinc
Miso, tempeh, Brewer’s yeast & more
Can Zinc and Vitamin C be taken together?
Yes
What should you not take with zinc?
- Mainly iron and calcium.
- Should also not be taken with phosphorus supplements.
- Many medications, including antibiotics, interact with or should not be taken along with zinc.
Need to make sure you have adequate amounts of selenium and copper when supplementing with zinc.
CAN take with zinc:
- magnesium
- Vitamin B & C
- best to take a regular vitamin-mineral combination with 15 to 30mg of zinc in proper proportion with other minerals, so that deficiencies of zinc or imbalances of minerals do not occur.