Do You Need More Zinc?

Zinc is an essential trace mineral, which, next to iron, is the second most abundant trace mineral in the body. Zinc is stored primarily in muscle but is also found in red and white blood cells, the retina of the eye, bones, skin, kidneys, liver, and pancreas. In men, the prostate gland contains more zinc than any other organ.


Zinc supplements can help the body in the following ways:

  • Helps prevent cancer
  • Prevents and treats colds
  • Boosts the activity of immune system
  • Speeds healing of wounds
  • Treats and may prevent acne
  • Helps our bodies lose body fat
  • May prevent macular degeneration 
  • Improves male fertility, especially among smokers
  • Treats rheumatoid arthritis (may have anti-inflammatory effects)
  • Heightens sense of taste and smell

Some conditions may affect how your body absorbs zinc, or may increase your need for zinc. If you have one of the following conditions, you may benefit from zinc supplements.

  • Alcoholism                
  • Kidney disease          
  • Chronic diarrhea       
  • Inflammatory bowel disease, ulcerative colitis
  • Prostate problems (BPH, prostatitis, cancer)
  • Diabetes
  • Celiac disease
  • Pancreatic conditions


Women who are pregnant or are breast-feeding may also have an increased need for zinc.


Some prescription and over-the-counter drugs deplete zinc from your body.  If you are taking any of the drugs listed, you may need to take a zinc supplement:

  • Antacids  (Pepcid, Tagamet, Zantac, Prevacid, Prilosec)                                                     
  • Antibiotics  (general aminoglycosides, cephalosporins, penicillins, tetracyclines)
  • Anti-Inflammatories  (Cortisone, hydrocortisone, prednisone)                                       
  • Diuretics  (Enduron, Diuril, Lozol, Zaroxolyn, Hygroton)                                              
  • Ulcer Medications  (Tagamet, Pepcid, Zantac)                                                                
  • HRT – Hormone Replacement Therapy  (Evista, Prempro, Premarin, Estratab)             
  • Oral Contraceptives  (Norinyl, Ortho-Novum, Triphasil)

Dietary Sources

We absorb 20 to 40 percent of the zinc that is in our food.

Best sources:
Oysters (richest source), red meats, shrimp, crab, and other shellfish.

Good sources:
Dairy products, eggs, legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, and pumpkin seeds.

Other Forms

Zinc sulfate is the most frequently used supplement. This is the least expensive form, but it is the least easily absorbed and may cause stomach upset. Health care providers usually prescribe 220 mg zinc sulfate, which contains approximately 55 mg of elemental zinc. More easily absorbed forms are available: zinc arginate, zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine.

Zinc lozenges are also available in most drug stores and grocery stores, and are used for treating colds. Zinc lozenges are also available for the treatment of colds.

How to Take It

Talk to your health care provider or nutritionist before you take zinc supplements. You get the most benefit from zinc supplements if you take them with water or juice (not milk) in between meals, and don't take them at the same time that you take iron or calcium supplements. If this bothers your stomach, you can take the zinc with a meal.

Precautions

Most trace minerals are toxic if you take too much, and this is true of zinc. Symptoms of toxicity are stomach upset and vomiting, usually occurring if 2,000 mg or more has been swallowed. Studies have stated that up to 150 mg is fairly safe, but that much is usually not needed and may interfere with your body's use of other minerals. Research has shown that less than 50 mg a day is a safe amount to take over time, but researchers are not sure what happens if you take more than that over a long period. Talk with your health care provider before taking zinc or any other supplement.

One known negative side effect of too much zinc is that it lowers HDL (good) cholesterol and raises LDL (bad) cholesterol. Some research has shown that megadoses of zinc lower immune function, but other studies have not confirmed this.  Other reported side effects of zinc toxicity are dizziness, headache, drowsiness, increased sweating, uncoordination of muscles, alcohol intolerance, hallucinations, and anemia.