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The Benefits of Vitamin Zinc

Food rich in zinc with the symbol Zn and atomic number 30. Natural products containing zinc, dietary fiber and vitamins. Healthy sources of zinc, healthy diet food.

The benefits of vitamin zinc are essential for our overall health. That is because zinc plays a crucial role in many bodily functions.

Our bodies cannot produce this important nutrient. Therefore, we must obtain it via foods or supplements.

So, what is vitamin zinc good for? And what does vitamin zinc do? In this article, we will answer these questions and discuss this important nutrient in detail.

The Benefits of Vitamin Zinc

Zinc health benefits

What are the health benefits of zinc? This is one of the most common questions most people ask. The benefits of vitamin zinc include:

Keeps Your Immune System Strong

Zinc enhances certain immune cells and prevents oxidative stress. Besides, it reduces the risk of infections and stimulates immune responses in seniors.

Promotes Wound Healing

Zinc is a common treatment for burns and many other dermatological injuries. It plays a vital role in collagen synthesis and reducing inflammations. Besides, the skin has about 5% of the body’s content of zinc, which is a high amount.

Reduces the Risk of Many Age-Related Diseases

Zinc is crucial for older adults. It decreases the risk of many age-related diseases and disorders such as infections and macular degeneration. Besides, you can take zinc and vitamin C together to prevent vision loss, enhance mental performance, and protect the body from many infections such as pneumonia.

Decreases Inflammation

Adequate zinc levels reduce oxidative stress and inhibit inflammatory responses throughout the body. In the long run, it prevents chronic inflammation and protects against many diseases such as mental decline and cardiac problems.

What Is Vitamin Zinc Good for?

Sign of the trace element "zinc" from tablets on a white plate. Zinc deficiency in the body

What is vitamin zinc good for? Is vitamin zinc good for you? These questions are common among people, especially after the COVID pandemic.

Zinc supports the proper development and growth during childhood. It also boosts the immune system. That is why low zinc levels increase the risk of diseases and infections.

In addition, it is essential for many functions in our bodies. For example, it is one of the essential elements for making proteins, DNA synthesis, and gene expression. That is why it enhances wound healing. Moreover, many enzymatic reactions depend on zinc.

In conclusion, vitamin zinc is necessary for many functions in the body. It is necessary to have adequate levels of this crucial nutrient.

What Does Vitamin Zinc Do?

Person taking Zinc pills out of a bottle. Close up.

Zinc exists in every cell in our bodies. In fact, it is the second most common trace element in our bodies after iron. It is vital in our bodies in many ways. Studies show that it participates in more than 300 enzymatic reactions. These enzymes are important for proper metabolism, digestion, muscle and nerve functions, and many other processes.

Is vitamin zinc good for your immune system? Definitely yes. Adequate zinc levels help the body to produce immune cells. Besides, it supports the proper development and function of these cells.

Moreover, due to the role of zinc in protein production, and DNA and collagen synthesis, it supports skin health.

Besides, zinc plays a role in cell division and growth. That is why it is important for the proper development and growth of the body, especially during childhood.

Zinc is even important for the proper development of taste and smell. The enzyme responsible for these senses depends on this nutrient. That is why zinc deficiency is associated with reducing the ability to smell and/or taste.

Is 30 Mg of Zinc Too Much?

Capsule with zinc Zn element on the wooden table. The benefits of vitamin zinc.

To avoid zinc toxicity, you should avoid high doses of zinc unless ordered by your doctor. The Recommended Daily Intake (RDI) of zinc is:

  • 11 mg for adult men
  • 8 mg for adult women
  • 11 mg for pregnant women
  • 12 mg for breastfeeding women

If you do not have a medical condition affecting zinc absorption, consuming zinc-rich foods alone is enough to reach the RDI.

So, is 30 mg of zinc too much?

The maximum upper level of zinc should not exceed 40 mg for normal people. If you have zinc deficiency, the recommended dosage may be higher. So, 30 mg can be too much if you do not have a deficiency. However, if you are deficient, you may need a higher dose than 30 mg.

It is recommended to consume absorbable forms of zinc such as zinc gluconate and zinc citrate. The absorption of zinc oxide is usually poor so it is better to stay away from it.

But who should not take zinc? People who are allergic to zinc products should stay away from its supplements.

Vitamin Zinc Side Effects

Blood sample for Zinc (Zn) test.

Excessive zinc intake can lead to many health issues. Zinc toxicity usually occurs due to the overconsumption of zinc supplements. This condition can lead to both chronic and acute side effects.

The most common vitamin zinc side effects include:

  • Vomiting
  • Nausea
  • Diarrhea
  • Headaches
  • Loss of appetite
  • Abdominal cramps
  • Low immunity
  • Lower HDL levels

Moreover, zinc overconsumption can lead to other nutrient deficiencies. For example, it is associated with low levels of iron and copper. This results from the interference of zinc with the absorption of these nutrients.

Studies show that consuming more than 60 mg of zinc per day for more than 10 weeks can lead to copper deficiency. Low levels of copper are associated with weakness and numbness in the muscles of the legs and arms.

People with low copper levels might experience neurological issues, such as numbness and weakness in the arms and legs.

Vitamin Zinc Deficiency Symptoms

zinc deficiency colorful word with stethoscope on wooden background

Severe zinc deficiency is rare and usually occurs only in these groups:

  • Rare genetic mutations
  • Breastfeeding infants with mothers having zinc deficiency
  • Alcoholic people
  • People taking immune-suppressing medications

Severe vitamin zinc deficiency symptoms include:

  • Growth impairment
  • Sexual impairment and delay of maturity
  • Impaired wound healing
  • Skin rashes
  • Psychological problems
  • Impairment of the immune system

Mild zinc deficiency usually occurs in children, especially in developing countries. Due to the impairment of the immune system, the risk of infections increases significantly. Zinc deficiency is the primary reason for death in more than 450,000 children below 5 years old annually.

Mild zinc deficiency is common in:

  • Vegans and vegetarians
  • People with GIT problems such as Crohn’s disease
  • Pregnant women
  • Breastfeeding women
  • Alcoholics
  • Sickle cell anemia patients
  • Chronic kidney disease patients

Mild zinc deficiency symptoms include:

  • Diarrhea
  • Low immunity
  • Hair loss and thinning
  • Loss of appetite
  • Mood problems
  • Dry skin
  • Infertility
  • Delayed wound healing

Vitamin Zinc for Acne

Teenage girl before and after acne treatment on beige background. Vitamin zinc for acne.

Acne is one of the most common skin diseases. It occurs when the oil-producing glands get obstructed by debris, bacteria, and excessive sebum production.

Acne is usually associated with low zinc levels. Studies show that topical and oral vitamin zinc for acne can reduce skin inflammations, decrease the activity of the oil-producing glands, and suppress the overgrowth of Propionibacterium acnes bacteria.

The Bottom Line

The benefits of vitamin zinc are numerous including DNA synthesis, gene expression, metabolism, growth, and development. Besides, it prevents inflammations and protects against many age-related disorders.

Before taking zinc supplements, ask your doctor how to get vitamin zinc, what vitamin has zinc and any other questions you may have in mind. It is crucial to consult your doctor to avoid vitamin zinc side effects and toxicity.

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