Zinc supplements can help to treat diarrhea in children, as well as boost immunity and treat macular degeneration. They can be taken by those with low levels of zinc which can happen with inflammatory bowel syndrome (IBS) or following bariatric surgery.
Zinc is an essential mineral for cell growth and division, metabolism, skin healing, and immunity.
Zinc supplements can be found in capsule or tablet form as elemental zinc, zinc sulfate, zinc picolinate or zinc gluconate. They should only be used as prescribed by a doctor or registered dietitian.
Health benefits
Zinc supplements may be beneficial for:
1. Preventing or treating zinc deficiency
Zinc supplements are indicated to prevent or treat zinc deficiency. This condition can occur due to low intake of zinc-rich foods or with conditions related to the malabsorption of this mineral, like bariatric surgery, IBS, pregnancy, breastfeeding, or vegan diets.
2. Treating diarrhea in children
Zinc supplements can help to treat acute diarrhea in children with malnutrition, and can decrease the duration and severity of this condition.
It is believed that zinc is beneficial as it stimulates adaptive immunity and promote gut health.
3. Boosting immunity
In people with zinc deficiency, supplementation can boost immunity by playing a role in developing and maintaining the functions of interleukins, macrophages and T and B lymphocytes. These are cells that protect the body from viral, bacterial and fungal infections.
4. Treating acne
Because of their antioxidant and anti-inflammatory effect, zinc supplements can help to treat severe acne, or pimples. Check-out other home remedies for acne that you can try to help manage pimples and skin blemishes.
However, higher-quality scientific studies are still needed to support the role that zinc supplements play in acne treatment.
5. Treating macular degeneration
Zinc supplements, especially when combined with other antioxidant supplements like beta-carotene and vitamin C, can help to treat macular degeneration. It can be taken to delay the progression of this condition and prevent retina damage in the eyes.
Macular degeneration is an eye disease that is associated with the loss of function or degeneration of the macula, which is the central part of the retina. It causes gradual loss of central vision, and leads to darkening, loss of sharpness, blurriness and distorted central vision.
6. Preventing and managing diabetes
Zinc supplements can help to prevent and manage type 2 diabetes. It appears to lower blood sugar levels, especially in people with a deficiency of this mineral.
However, more scientific research is needed to support the role of zinc supplements in the prevention or management of type 2 diabetes.
7. Maintaining skin health
Zinc supplements can combat excess free radicals in the body, which are compounds that lecan lead to skin damage. Therefore, taking zinc can help to promote skin healing and reduce the appearance of wrinkles and skin sagging.
How to take
The typically recommended dose of zinc supplements are:
- Adults: 15 to 30 mg of zinc supplement per day
- Infant diarrhea: 10 mg per day for children under six months and 20 mg per day for other ages, taken for 10 to 14 days
Zinc supplements can be taken alone, in the form of elemental zinc, zinc sulfate, zinc picolinate, zinc gluconate or zinc acetate. It can also be combined with other nutrients such as selenium, collagen and vitamin C.
It is important to note that dosing for zinc supplements varies depending on each person's nutritional needs and the type of supplement being taken. You should therefore consult a doctor or registered dietitian about how to take zinc supplements.
Zinc supplements should be taken with a glass of water and can be taken 1 hour before or 2 to 3 hours after meals.
You should avoid taking zinc supplements together with copper, iron and phosphorus supplements. These should be taken 2 hours apart from zinc, so that nutrient absorption is not impacted.
Possible side effects
The possible side effects of taking excessive zinc supplements include stomach pain, diarrhea, fever, loss of appetite, headache, nausea and vomiting.
Furthermore, excessive intake of zinc supplements can also weaken the immune system and disrupt the metabolism of other nutrients, such as copper, magnesium and iron. It can also lower the levels of HDL cholesterol.
Contraindications for use
People who are using medications such as antibiotics, penicillamine or diuretics should speak to their doctor before using zinc supplements, as these supplements can reduce the absorption of this mineral.