Similarly, another review of 10 studies reported that supplementing with zinc was effective at reducing the risk of progression to advanced macular degeneration (26). Zinc may help boost the immune system: “One of zinc’s most-researched benefits is immunity—especially when it comes to decreasing cold length and severity,” says Dawn Jackson Blatner, RDN. http://www.ncbi.nlm.nih.gov/pubmed/8875519, http://www.ncbi.nlm.nih.gov/pubmed/23775705, http://www.ncbi.nlm.nih.gov/pubmed/17344507, http://www.ncbi.nlm.nih.gov/pubmed/2165842, https://www.ncbi.nlm.nih.gov/pubmed/20150599, 8 Sucralose Side Effects-Updated for 2019 Research, 8 Effective Home Remedies for a Bartholin's Cyst. A 3-month study in 332 people found that taking 30 mg of elemental zinc — a term that refers to the actual amount of zinc found in a supplement — was effective at treating inflammatory acne (19). If you want to make sure you’re hitting your daily recommended dose of zinc, the safest bet is to take a zinc supplement. Zinc can help the body produce more energy as it facilitates the metabolic function. Low MT levels sensitize the liver to potential damage. When a male loses the ability to have an erection, or cannot sustain an erection for normal intercourse, it is termed as Erectile Dysfunction. Any benefits of oral zinc supplements or increased dietary intake will depend on the zinc … Boosts Your Immune System Zinc helps keep your immune system strong. Zinc is vital for many aspects of health and has been associated with a variety of benefits. Zinc deficiencies can often be diagnosed through a blood test or urine or hair analysis. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. The World Health Organization (WHO) recommends supplemental zinc for children who are at increased risk of infection. Fish oil is a supplement that most doctors recommend for battling fatigue, fish oil is also high in zinc … The growing child’s body will take zinc and use it for multiple important tasks such as the development of their immune system and bones, but zinc also contributes to the overall diet of the child. Macular degeneration is a common eye disease and one of the leading causes of vision loss around the globe (24). It also assists the body in making protein and DNA, and is important in infant and childhood development. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Zinc is a mineral essential to many aspects of health. We all know that zinc is a necessary part of the diet for us to remain healthy we must consume it, even in minimal amounts, in the food that we eat every day. Different zinc supplements contain varying concentrations of elemental zinc. Healthy Focus is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to healthyfocus.org. This amount is usually listed on the label of your supplement, making it easy to determine how much you should take to meet your daily needs. Do Zinc Supplements Hinder Calcium Absorption? ‌‌‌‌Is Zinc Good for Diabetes? 3,4 If you are worried about a possible zinc deficiency, reach out to your doctor and discuss the possibility of zinc dietary supplements. Supplemental zinc, however, can help reduce that damage, in part because it promotes the enzymes that dissipate alcohol. Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. The recommended dosage for daily supplements is 15–30 mg. Zinc has also been found to improve the antioxidant capabilities of the liver, as well as boost a main metal detoxifying compound called metallothionein, or MT. In people with acne vulgaris, zinc-supplemented groups (orally) showed a significant improvement in symptoms when compared with placebo groups [ 46, 47, 48, 49 ]. Higher doses have been used for treating certain conditions, including acne, diarrhea, and respiratory infections. This article reviews whether cashews are good for you. Despite its popularity, soy remains a controversial food. All rights reserved. However, if you’re able to invest a bit more, zinc picolinate may be better absorbed. Zin deficiency is very common in vegans so getting a zinc and copper vegan supplement is important. This article tells…. Types of zinc supplements. Benefits There are plenty of reasons to consider including a zinc supplement in your daily routine. Many over-the-counter medications and natural remedies feature zinc due to its ability to boost immune function and fight inflammation. Zinc and copper is combined together in order to prevent the risk of copper deficiency in the long term. It may also interfere with the absorption of copper and reduce the effectiveness of certain antibiotics. One review reported that zinc supplements were effective at enhancing both short-term and long-term blood sugar control in people with diabetes (15). If you experience any negative side effects after taking zinc supplements, decrease your dosage and consider consulting with your healthcare professional if symptoms persist. Other research suggests that low levels of serum zinc may be associated with a higher risk of coronary heart disease, but findings remain inconclusive (23). There are several forms of zinc supplements that impact your health in unique ways. Supplementing with 15–30 mg of elemental zinc daily may improve immunity, blood sugar levels, and eye, heart, and skin health. It’s second only to iron as the most abundant trace mineral in your body (1). Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. When c hildren are lacking in the necessary zinc to grow they will sometimes see a loss of appetite. Some research suggests that zinc may help keep blood sugar levels steady and improve your body’s sensitivity to insulin. Healthy Focus A Focus on your Health Zinc Supplement Benefits There are several impressive benefits of zinc supplements, including its effects on diarrhea, vision loss, the common cold and more. The difficult question is getting the correct ratio of zinc to copper. Zinc can also interfere with your body’s ability to absorb copper, potentially leading to a deficiency in this key mineral over time (32). This article examines the evidence for and against eating soy. For example, zinc sulfate consists of about 23% elemental zinc, so 220 mg of zinc sulfate would equate to about 50 mg of zinc (27). Zinc supplements are widely available online, at your local health store, or pharmacy. The benefits of Zinc supplements can also be found in its use to correct sexual ailments such Impotence or Erectile Dysfunction. 10) Other possible zinc benefits. Let us look at the most important benefits. The benefits of zinc supplements include: 1.Helps to enhance the body immunity. Zinc, both oral and topical, can benefit a variety of skin conditions (e.g., acne, warts, rosacea, eczema, psoriasis, melasma, and dandruff) [ 24 ]. When choosing a zinc supplement, you’ll likely notice that there are many different types available. Studies have shown that zinc supplementation can increase testosterone, thereby treating male sexual problems – erectile dysfunction being one of them ( 22 ). Be sure not to exceed the upper limit of 40 mg. Zinc’s side effects include digestive issues, flu-like symptoms, and reduced copper absorption and antibiotic effectiveness. Various digestive issues including stomach upset, cramps and diarrhea. Additionally, one study in 40 young women showed that higher intakes of zinc were linked to lower levels of systolic blood pressure (the top number of a reading) (22). Can You Treat Psoriasis with Detoxes or Cleanses? This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. 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. We include products we think are useful for our readers. Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response. For women taking zinc supplements during PMS can greatly reduce fatigue and keep the energy levels high. Zinc supplements have been shown to decrease the severity, frequency, and duration of diarrheal episodes in children. They’re generally available in capsule, tablet, and lozenge form. For a reader-friendly overview of Zinc, see our consumer fact sheet on Zinc.. Introduction. Zinc is a nutrient that helps your immune system fight off infection. Research shows that this mineral may enhance immune function, stabilize blood sugar levels, and help keep your skin, eyes, and heart healthy. The health benefits of zinc include proper functioning of the immune and digestive systems, controlled diabetes, reduction in stress levels, improved metabolism, and an increased rate of healing for acne and wounds. Cashews are a kidney-shaped seed sourced from the cashew tree. Nutrition, Benefits, and Downsides. Supplementing with 15–30 mg of elemental zinc daily may improve immunity, blood sugar levels, and eye, heart, and skin health. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. These various forms of zinc impact health in distinct ways. The most important health benefits of this important mineral are liste… About Us · Contact Us · Disclaimer · Privacy and Cookie Policy. Other research shows that zinc may help reduce insulin resistance, which can improve your body’s ability to use insulin efficiently to maintain normal blood sugar levels (16, 17). Zinc may also act as an antioxidant, helping reduce inflammation and protecting against chronic conditions, such as heart disease, cancer, and diabetes (11, 12). Also, it is helpful in terms of pregnancy, hair care, eczema, weight loss, night blindness, cold, eye care, appetite loss, and many other conditions. Zinc benefits heart health by supporting healthy circulation, since it helps as a natural remedy for high blood pressure and cholesterol levels from clogged or damaged arteries. Zinc-containing nasal sprays should be avoided. 6. Zinc may reduce the duration of cold symptoms, support blood sugar control, improve severe and inflammatory acne, decrease heart disease risk, and slow the progression of macular degeneration. What most of us are not aware of, however, is that among the many zinc benefits, one is that it can help promote the production of testosterone in men. Zinc is well known for its role in blood sugar control and insulin secretion. Exceeding 40 mg per day of elemental zinc can cause flu-like symptoms, such as fever, coughing, headache, and fatigue (31). One study in 72 people with AMD showed that taking 50 mg of zinc sulfate daily for three months slowed the progression of the disease (25). Zinc is a mineral essential to many aspects of health. However, other studies in the review suggested that zinc supplements alone may not produce significant vision improvements and should be paired with other treatment options to maximize results (26). Very high doses of zinc can result in numerous side effects including fever, coughing, fatigue and stomach pain. Zinc enables the male body to produce testosterone, which is one reason a deficiency of zinc can also lead to erectile dysfunction. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. © 2005-2020 Healthline Media a Red Ventures Company. Available in many different forms, zinc supplements are often used to treat an array of ailments. Changes in a person;s appetite which can include cravings for sweet or salty foods. Zinc is an essential micronutrient that is crucial to almost every aspect of your health. Can Help Prevent Diarrhea. Zinc supplements are also often favored over other treatment methods as they’re inexpensive, effective, and associated with far fewer side effects (18). Zinc is also important to wound healing and your sense of taste and smell.With a varied diet, your body usually gets enough zinc. Zinc plays an important role in enhancing the immunity of the body. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. We don’t need a lot of zinc to help our bodies work efficiently – 7mg a day for women, 9.5mg for men 2 – but that small amount has a whole host of benefits. A review of 24 studies found that zinc supplements helped decrease levels of total and “bad” LDL cholesterol, as well as blood triglycerides, which could potentially aid in preventing heart disease (21). Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Zinc can cause negative side effects, including digestive issues and flu-like symptoms. This article reviews the types, benefits, dosage recommendations, and potential side effects of zinc supplements. Zinc Benefits and Side Effects. Important Disclaimer: The information contained on Healthy Focus is intended for informational and educational purposes only. Our website services, content, and products are for informational purposes only. Zinc deficiency is related to chronic digestive problems … Here are a few you might find on the market: Because it’s one of the most widely available and cost-effective forms of zinc, zinc gluconate can be a good option to help bump up your intake without breaking your bank. The group reports that zinc supplements for 12 to 18 months significantly improved bone density in the lumbar spine and hip. Insulin is the hormone responsible for transporting sugar from your bloodstream to your tissues (14). However, keep in mind that nasal sprays containing zinc have been linked to loss of smell and should be avoided (8, 9). So, if you find yourself suffering from regular illnesses, a daily zinc supplement certainly has the potential to help. Furthermore, zinc supplements have been shown to interfere with the absorption of certain antibiotics, reducing their effectiveness if taken at the same time (27). Healthline Media does not provide medical advice, diagnosis, or treatment. Zinc Supplements: Health Benefits And Potential Adverse Effects Jun 25, 2020 05:59 AM By Joshua Tresvalles Zinc is a mineral known for its role in immune function and is second only to iron as the most abundant trace mineral in the body. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. To reduce your risk of side effects, stick to the recommended dosage and avoid exceeding the tolerable upper limit of 40 mg per day — unless under medical supervision. Zinc cuts the length of a cold A meta-analysis of research published in Open Forum Infectious Diseases in 2017 found that zinc acetate lozenges can speed up recovery from colds. Here’s our process. One study in 50 older adults found that taking 45 mg of zinc gluconate for one year decreased several markers of inflammation and reduced the frequency of infections (13). You’ll see zinc listed as zinc sulfate, zinc gluconate, zinc acetate and zinc orotate. However, due to the potential side effects associated with excess zinc consumption, it’s best not to exceed the upper limit of 40 mg per day — unless under medical supervision (27). How much zinc you should take per day depends on the type, as each supplement contains a different amount of elemental zinc. Zinc supplements are often used to slow the progression of age-related macular degeneration (AMD) and help protect against vision loss and blindness. Thus the body becomes capable of fighting various kinds of inflammations and infections. Zinc supplements are often used to promote skin health and treat common skin conditions like acne (18). When used as directed, zinc supplements can be a safe and effective way to increase your zinc intake and improve several aspects of your health. Zinc may also be effective for the treatment of: acne – one study, published in JAMA, showed promising results of zinc sulfate for the treatment of acne A depleted zinc status may also result in the decreased function of white blood cells. 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