What Happens to Your Body When You Take Zinc Supplements
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Zinc is an essential mineral in the body for, among other things, immune function and hormone production, but humans do not produce zinc on their own. The only way to get enough zinc in your diet is to consume zinc-rich foods or in supplement form. Here’s how and when your body might benefit from a zinc supplement.
Most Americans in the United States get enough zinc, but certain populations (elderly adults, people with gastrointestinal conditions, vegans or vegetarians, pregnant or breastfeeding people) may be at risk for zinc deficiency.
Not getting enough zinc in your diet can lead to decreased health of the skin, bones, digestive, reproductive and immune systems. Additionally, a zinc deficiency can interfere with your taste and smell; and in older adults, it can interfere with wound healing and impact cognitive and psychological functions.
For men and women over the age of 19, the average recommended daily intake of zinc – from foods and supplements combined – is 13 milligrams per day and 9 milligrams per day, respectively.
Many people turn to zinc short-term to combat colds because of its impact on immunity. Research on zinc’s effect on the common cold is mixed.
In a study published in 2017, researchers found that people with colds who took zinc lozenges recovered more quickly than those who didn’t take them. About 70% of people who took zinc recovered after five days, compared to 27% of those who took placebos.
However, other research has shown that zinc may have no impact on cold recovery rates. Consult a healthcare professional regarding form, dose, and duration of use if trying zinc when you experience a cold.
Some research suggests that zinc may be a promising, inexpensive alternative to other topical or systemic acne treatments.
Acne results from blocked sebaceous (oil) glands, bacteria and inflammation. Zinc has been shown to decrease inflammation, protect against bacterial growth, and reduce oil gland activity.
Talk to your healthcare professional or dermatologist before trying zinc as an acne treatment.
Age-related macular degeneration (AMD) is the leading cause of vision loss in older adults.
Research has shown that taking supplements containing both zinc and antioxidants can delay the progression of AMD in patients who have it. Other research shows that there may be a link between higher zinc intake and a reduced risk of AMD.
People who have or are developing AMD should discuss their zinc intake and the possibility of taking supplements with their doctor.
People with type 2 diabetes often have low levels of zinc, which has led researchers to believe that zinc may play a role in the progression of the disease.
Some research has shown that the risk of type 2 diabetes is lower in people with higher zinc intake; other studies have examined the use of zinc supplements as potential ways to manage type 2 diabetes and its complications.
More research is needed on the impact of zinc supplements on the prevalence or severity of type 2 diabetes.
You can get the recommended DV of zinc through a balanced, nutrient-rich diet. The recommended DV for zinc depends on the person:
| Age | Women | Men |
|---|---|---|
| 0 to 6 months | 2mg | 2mg |
| 7 months to 3 years | 3 mg | 3 mg |
| 4 to 8 years | 5 mg | 5 mg |
| 9 to 13 years old | 8mg | 8mg |
| 14 to 18 years old | 9mg | 11mg |
| 19 years and over | 8mg | 11mg |
Pregnant and breastfeeding people need a little more zinc than others. Pregnant people aged 14 to 18 need 12 mg and those aged 19 and over need 11 mg. Breastfeeding people aged 18 to 18 years need 13 mg and those aged 19 and over need 12 mg.
Zinc is generally safe if you take 40 mg each day. Taking more than this amount may reduce the absorption of copper in the body. A single dose of 10 to 30 grams (g) can be fatal. Getting your zinc solely through your diet reduces the risk of taking too much zinc in supplement form.
Possible side effects
The tolerable upper intake level (UL) for zinc, which includes both foods and supplements, is 40 mg per day for people aged 19 and older. Long-term consumption above this amount increases your risk of adverse health effects unless a healthcare professional is monitoring a specific condition.
Excessive zinc consumption can trigger side effects, including:
- Abdominal cramps
- Impaired function of copper and iron
- Diarrhea
- Headaches
- Loss of appetite
- Low HDL (“good”) cholesterol
- Nausea or vomiting
- Weakened immunity
Keep in mind that more zinc is not necessarily better. Ask about dose, form, frequency, duration of use, and when and how to take it if a healthcare professional recommends a zinc supplement.
Potential drug interactions
Zinc supplements may interact with the following medications:
- Antibiotics: Zinc may reduce the amount of quinolone or tetracycline antibiotics absorbed by your body, which may make these medications less effective.
- Cuprimine and Depen (penicillamine): These medications treat heavy metal toxicity and rheumatoid arthritis (RA). Zinc may reduce the amount of penicillamine absorbed by the body. A healthcare professional may advise you to take penicillamine and zinc two hours apart.
- Integrase inhibitors: Zinc may decrease the amount of these medications, which treat human immunodeficiency virus (HIV), absorbed by your body. This can make them less effective.
- Keflex (cephalexin): This medicine treats certain bacterial infections. Zinc can decrease its absorption in the body. You may need to take cephalexin and zinc three hours apart.
- Midamor (amiloride): This medicine is a diuretic (water pill). Zinc can increase its absorption in the body and vice versa.
- Norvir (ritonavir) and Reyataz (ataznavir): These drugs both treat HIV. Zinc can reduce the amount of these medications absorbed by the body.
- Platinol-AQ (cisplatin): Zinc may make this medicine, which treats cancer, ineffective.
The National Institutes of Health (NIH) does not recommend reaching your DV for zinc by taking supplements. If possible, it is important to get enough zinc in your diet. Getting zinc through diet can broaden your overall nutrient intake. Foods containing zinc offer other essential nutrients, including antioxidants, fiber, minerals, proteins and vitamins.
Obtain zinc through food
Zinc is easily found in foods of animal and plant origin, such as:
- Beef, pork and turkey breast
- Blue crab, oysters, sardines and shrimp
- Blueberries
- Broccoli
- Eggs
- Greek yogurt and milk
- Red beans and lentils
- Peanuts and pumpkin seeds
- Rice
- Wholemeal bread
Even vegetarians and vegans can get enough zinc. Adult vegetarians have zinc intakes within normal limits. An adult’s body can adapt to a vegetarian diet in order to optimize its zinc status. The body can develop increased absorption and retention of zinc.
Supplement form
If you must take zinc in supplement form, you can consult a healthcare professional to select the best dose. You may need to adjust the amount, as zinc can interact with certain medications, conditions, and other supplements. Zinc is probably safe for pregnant and breastfeeding women and children. These groups should not take more than the recommended DV.
There are many zinc supplements available, such as zinc gluconate, picolinate, acetate, and zinc citrate. Zinc also comes in various forms, including gels, lotions, mouthwashes, ointments, and oral supplements. These products are usually taken orally or applied to the skin. You should always consult a healthcare professional before adding new supplements to your diet.
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