Health Benefits of Zinc

What can Zinc do for you? I’m glad you asked. Zinc has innumerable health benefits and plays a crucial role in the functioning of our immune systems. Here are all the ways your body can benefit from increasing your Zinc intake:

• Boosts immune system
• Reduces risk of disease
• Decreases inflammation
• Accelerates wound healing process
• May help treat acne

As you can see, Zinc plays a crucial role in immune system functioning. If you want to maximize your health, it’s vital to maintain healthy levels of Zinc. 

If you are suffering from Zinc deficiency, you may experience:

• Delayed sexual maturity
• Diarrhea
• Growth impairment
• Behavioral issues
• Skin rashes

Who would want to be Zinc deficient? Luckily, you don’t have to be! Keep reading to find out what foods you can eat to maximize your Zinc intake.

Zinc-Rich Foods

If you’re a picky eater, never fear! Zinc is present in so many of the delicious foods we eat on a daily basis, so it’s pretty easy to get your Zinc levels up through a healthful diet. Foods that are rich in Zinc include:

• Eggs
• Fish 
• Poultry 
• Legumes
• Nuts and Seeds
• Meat 
• Shellfish
• Asparagus
• Mushrooms
• Kale
• Peas
• Dairy products
• Whole grains

I’m getting hungry just thinking about all the delicious ways I can increase my daily Zinc intake. If you’re someone who keeps a rigid diet, and now you know how crucial Zinc is to your health, don’t worry! There are plenty of Zinc supplements out there that may be perfect for you. Let’s check them out below.

Zinc Supplements

Supplements are a great way to get all the nutrients you need to improve your quality of life, especially if you have difficulty acquiring nutrients from your diet alone. Here is an expert’s list of the best Zinc supplements on the market, in order of quality:

• Thorne Research Zinc Picolinate (capsules)
• Nature’s Bounty Zinc (capsules)
• Garden of Life Vitamin Code Raw Zinc (capsules)
• Nutrigold Zinc (capsules)
• Vitacost MegaFood Zinc (Gluten-free tablets)
• Nutrichamps Liquid Ionic Zinc (liquid)

Notice how there are different forms of Zinc supplements. If you dread taking capsule supplements, there are liquid and tablet-dissolving forms available just for you. 

Now that you know all the ways you can incorporate Zinc into your diet, let’s take a look at how Zinc might affect you.

Zinc and Sleep

Did you know that Zinc also plays a role in neurotransmission? This means that Zinc not only provides us with all the health benefits previously mentioned, it also helps us maintain focus and cognition! 

Just when you thought Zinc couldn’t possibly benefit you any more than it already does, researchers suggest that Zinc actually improves sleep quality. In a 2011 research study, participants reported having fewer sleep disruptions (meaning they didn’t wake up in the middle of the night as much as they used to). 

In addition to regulating sleep, participants reported experiencing their dreams more vividly than they did before taking Zinc. Now you can finally start that dream journal you never got around to. 

Overall, taking Zinc (especially at night) is an excellent way to improve your quality of sleep and your cognitive focus throughout the following day!

Zinc Dosage

For women 19 years of age and older, the recommended daily dose of Zinc is 8mg. For men 18 years of age and older, the recommended daily dose of Zinc is 11mg. 

If you are pregnant or breastfeeding, consult with your doctor to find out the proper dosage of Zinc for you! If you have a child with Zinc deficiency, consult with a pediatrician for the proper dosage for your child. 

Zinc Side Effects

Zinc is considered safe for adults to take by mouth in doses no greater than 40mg. Routine Zinc supplementation should be recommended by a health care professional first. Side effects of supplementing Zinc include:

• Vomiting
• Diarrhea
• Nausea 
• Stomach Damage
• Kidney Damage
• Metallic Taste

Make sure to check with a health care professional before taking Zinc to see if it’s right for you!

Frequently Asked Questions

How long can you safely supplement Zinc?

Taking zinc for prolonged periods of time can cause copper deficiency. Consult with a health care professional to find out how long you can supplement Zinc. 

Taking too much Zinc can be harmful and could cause the side effects listed above. Be sure to take the proper dosage, read the label on your supplement bottle, or speak to a professional to stay on the safe side of Zinc supplementation.

Can Zinc be taken at the same time as Vitamin C?

There are no known negative interactions between Zinc and Vitamin C. If you take other supplements, make sure to consult a health care professional to find out how they may interact with Zinc.

Should I take Zinc in the morning or at night?

It’s best to take Zinc in the evening with food to avoid potential side effects. 

Overall, Zinc is chock-full of benefits and can improve your quality of life. Now that you know all there is to know about Zinc, you can decide if Zinc is the right supplement for you!