Foods highest in zinc include 32 :. Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs. Keep in mind that zinc found in plant-based sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption While many foods are naturally high in zinc, certain foods — such as ready-to-eat breakfast cereals, snack bars and baking flours — are fortified with zinc Zinc occurs naturally in foods like shellfish, meat, poultry and dairy, and is added to other foods, such as breakfast cereals and wheat flour.
Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects. The most common cause of zinc toxicity is too much supplemental zinc, which can cause both acute and chronic symptoms. Symptoms of toxicity include 35 :. Reductions in copper levels have even been reported in people consuming only moderately high doses of zinc — 60 mg per day — for 10 weeks In order to avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor.
Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc through diet alone. The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people with zinc deficiencies, who may need to take high-dose supplements.
If you take supplements, choose absorbable forms such as zinc citrate or zinc gluconate. Stay away from zinc oxide, which is poorly absorbed Zinc toxicity may cause diarrhea, headache, abdominal cramps and reduced immunity. Most people can obtain their daily dose of zinc through diet alone. Zinc is needed for DNA synthesis, immune function, metabolism and growth. Most people meet the RDI of 11 mg for men and 8 mg for women through diet , but older adults and people with diseases that inhibit zinc absorption may need to supplement.
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Researchers in a new study say high doses of zinc significantly helped people with cold symptoms. Experts debate the validity of those findings. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
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Show references 5 Tips: Natural products for the flu and colds: What does the science say? National Center for Complementary and Integrative Health. Accessed Aug. Currently, these safety concerns have not been found to be associated with oral products containing zinc, such as cold lozenges. Zinc is also present in some denture adhesive creams. Using large amounts of these products, well beyond recommended levels, could lead to excessive zinc intake and copper deficiency.
This can cause neurological problems, including numbness and weakness in the arms and legs. However, certain groups of people are more likely than others to have trouble getting enough zinc:. Zinc deficiency is rare in North America. It causes slow growth in infants and children, delayed sexual development in adolescents and impotence in men.
Zinc deficiency also causes hair loss, diarrhea , eye and skin sores and loss of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur. Many of these symptoms can be signs of problems other than zinc deficiency.
If you have these symptoms, your doctor can help determine whether you might have a zinc deficiency. Scientists are studying zinc to learn about its effects on the immune system the body's defense system against bacteria, viruses , and other foreign invaders. Scientists are also researching possible connections between zinc and the health problems discussed below. The body's immune system needs zinc to do its job.
Older people and children in developing countries who have low levels of zinc might have a higher risk of getting pneumonia and other infections. Zinc also helps the skin stay healthy. Some people who have skin ulcers might benefit from zinc dietary supplements, but only if they have low levels of zinc.
Children in developing countries often die from diarrhea. Studies show that zinc dietary supplements help reduce the symptoms and duration of diarrhea in these children, many of whom are zinc deficient or otherwise malnourished.
It is not clear whether zinc dietary supplements can help treat diarrhea in children who get enough zinc, such as most children in the United States. Some studies suggest that zinc lozenges or syrup but not zinc dietary supplements in pill form help speed recovery from the common cold and reduce its symptoms if taken within 24 hours of coming down with a cold.
However, more study is needed to determine the best dose and form of zinc, as well as how long it should be taken before zinc can be recommended as a treatment for the common cold. AMD is an eye disease that gradually causes vision loss.
Research suggests that zinc might help slow AMD progression. In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 80 mg zinc, mg vitamin C, IU vitamin E, 15 mg beta-carotene , and 2 mg copper for about 6 years had a lower chance of developing advanced AMD and less vision loss than those who did not take the dietary supplement.
In the same study, people at high risk of the disease who took dietary supplements containing only zinc also had a lower risk of getting advanced AMD than those who did not take zinc dietary supplements.
People who have or are developing the disease might want to talk with their doctor about taking dietary supplements.
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