Nutrition is of paramount importance for a strong immune system that will help ward off disease and mitigate the effects of ailments. Organ health, the immune system and nutrition are all interconnected and this makes it necessary to be fully aware of the nutritional requirements. In the present pandemic era, certain supplements are proving to be vital in the fight against covid-19 infections. However, imbalance does not refer to inadequate intake, but could also be due to excessive intake. Subsequent sections outline the various possible side effects of zinc along with ideal dosage information. Simple measures will help prevent undesirable effects while helping receive the benefits of supplements.
Metabolism and the link to micronutrients such as zinc in the body
Zinc is present in the human body and is responsible for multiple actions/functions that are of vital importance. Healing from diseases and from trauma involves micronutrients such as zinc, which plays a very important role throughout the wound healing process. The actions of zinc in wound healing extend through – membrane repair, coagulation, oxidative stress and angiogenesis. Zinc is also essential for inflammation and immune defence, apart from fibrosis, scar formation and tissue re-epithelialization. Zinc is also linked to the ability to smell and taste.
Foods that are rich in zinc
Zinc if present in most food products, including chicken, fortified cereals and red meat. Individuals who consume a healthy balanced diet will meet the required daily requirements of zinc. The need for supplements is mainly for individuals whose dietary habits and preferences restrict or lower the amount of zinc intake. Additionally, zinc supplements are also necessary for patients suffering from ailments or infections, including the infamous novel coronavirus.
Lesser than required zinc intake is primarily the result of lifestyle changes and diets which deliver lesser nutrients and micronutrients. The form and concentration of supplements create opportunities for excessive intake, as there is a likelihood of individuals consuming more than the necessary quantity.
Ideal zinc intake for balanced nutrition
There are various dietary recommendations that apply for different categories of individuals with varying health conditions and metabolism. While a broad listing of the ideal quantity may be difficult, it is possible to stick to safe limits as recommended by medical bodies. This will help prevent side effects of zinc arising out of excessive consumption. The following RDA information is intended to serve as a reference about the safe values for specific age groups. While this may apply for most individuals, there may be changes in actual consumption limits for certain categories of individuals, either due to disease or medications.
For children below the age of 3, the maximum ideal daily dosage is not to exceed 3 mg. Children between the ages of 4 and 8 are to ideally to be given a maximum daily dosage that should not exceed 5 mg. The dosage increases to 8 mg daily for children aged between 9 and 13 years of age. Above the age of 14, the dosage is not age related but gender related; while all males above the age of 14 can take up to 11 mg per day, all females above 14 years are to intake a maximum daily dosage of 8 mg.
As outlined earlier, the RDA charts of nutrients and micronutrients are essentially for individuals in good health. The dosage may differ for patients. However, regardless of health conditions, or age, there are limits that considered as upper limits, that are not to be breached under any circumstances. Levels above the following may be toxic.
For children up to the age of 8 years, a daily dosage in excess of 7 mg may be toxic, and it is necessary to keep intake below 7 mg. The safe limits for children aged between 9 and 13 is a daily dosage of 23 mg, beyond which, the intake may be toxic in nature. For those aged between 14 and 18 years, an intake above 34 mg daily will be toxic. For all individuals above the age of 19, an intake in excess of 40 mg daily may be toxic. All the above values apply to all genders.
Zinc as an ingredient in other medications or supplements
Zinc could also be an ingredient in other medications or supplements. This needs to be factored in when calculating the ideal intake. For instance, patients recommended a specific dosage or intake of zinc supplements may be actually consuming other medications or supplements that may be contributing to actual zinc intake. It is therefore necessary to be aware of this when consuming zinc supplements, to prevent undesirable outcomes from higher zinc levels in the body.
Standout health benefits from zinc
Zinc has been traditionally used to treat or manage various conditions including common cold, wound management and to help boost immunity. This has been reinforced and now in public domain with large sections of global populations infected with Covid-19. The supplements help boost immunity, which in turn help fight the infections and manage wound trauma. In addition to the above benefits, zinc helps in managing mouth ulcers, a form of skin ulcer that breaks out in the mouth due to low zinc levels in the body. Zinc is also used in treating diarrhea among youngsters diagnosed as malnourished and with low zinc levels. It is necessary to add that diarrhea among adults cannot be managed or treated with zinc supplements.
Macular degeneration is a natural condition that afflicts age individuals. Linked to the natural process of aging, this impacts quality of life. Zinc supplements are typically used to help senior citizens as part of geriatric care, and the micronutrients help to prevent the pace of degeneration. Zinc supplements are therefore essential for enhancing vision of geriatric patients. Additionally, age related ablution inabilities sometimes require senior citizens to wear adult diapers frequently or on a long-term basis. This may cause diaper rashes among individuals wearing diapers, and zinc oxide in cream/ointment formulations are used to treat the diaper rashes. This also applies to adults of all ages who may sometimes be required to wear diapers on a long-term basis.
Common cold and side effects of zinc
As mentioned above, zinc is used for treating common cold, with a possibility of the supplements being overused. This may result in effects that can have long term unpleasant consequences. When consumed in excess, there is the possibility of patients losing sense of smell. The condition that presents symptoms just like anosmia, can result in acute discomfort in the users. This can also have a strong effect on routines and social life.
Vomiting, diarrhea and indigestion
Individuals on zinc may experience unwanted outcomes such as vomiting, and symptoms that are typically associated with vomiting. For instance, nausea is almost always linked to vomiting. Similarly, there is also the possibility of users ending up with headaches. Other slightly strong undesirable effects of zinc include indigestion and diarrhea.
Effects that are a cause for concern
There are certain effects that are not a reason for alarm, while there are symptoms and conditions that are a cause for concern. This includes the effect of zinc on reducing the levels of copper and other compounds. This sudden reduction can have an impact on the user, including neurological effects. The patient is likely to experience a numbing sensation with general fatigue. This overall weakness can have a serious effect on abilities and quality of life, and individuals may need to consult a specialist so as to balance the intake and ensure that there is no effect.
Interactions of zinc supplements
All medications, herbal remedies, natural products, supplements and other OTC formulations come with the possibility of interaction with other substances. The mechanism of actions of two different products or substances may conflict with the other, and this could result in interactions. Consequently, there could be reduced effectiveness in one of the products, or there could also be an amplification of desired outcome of one of the products. Various supplements or medications are consumed with the objective of achieving a specific outcome, and when the actual results are stronger than that desired or required, this could actually impact the health of the individual in some way.
Compilation of interactions of zinc supplements
- Rheumatoid arthritis patients on penicillamine medications who consume zinc supplements may experience lesser than desired outcomes from the medication. The medication is intended to offer relief, and the interaction may cause reduced relief. There are, however, options to handle this by modifying the time of intake. In other words, there needs to be a clear gap in the time of intake between the two, which will help to prevent interactions.
- Thiazide diuretics have a mechanism of action wherein zinc levels are reduced in the body, through urine. Therefore, individuals who take zinc supplements along with thiazide diuretics may not experience or achieve the desired outcomes of zinc supplements. This can also be handled in a similar fashion by ensuring a clear gap between the two interacting substances.
Tetracycline and quinolone antibiotics, prescribed for bacterial infections may have reduced efficacy due to interactions with zinc supplements. Patients may evaluate the importance of both the products and choose to continue either the medication or the supplement depending on the importance. However, in the event that both the products have similarly important desired outcomes, the same may be taken as per the advice of specialists.
Tips to prevent or reduce effects of interactions
As outlined above, the option of discontinuing one of two medications may not be always possible. There may be compelling circumstances when both medications may need to be taken together. ACE inhibitors and birth control pills cannot be stopped due to possible or reported interactions. Similarly, individuals on medications belonging to the category of proton pump inhibitors and hormone therapies need to continue the treatment. These conditions may make it necessary to carry out an assessment regarding the discontinuation of zinc till such time that the treatment involving the other medication concludes. It is also possible to lessen the effects of the interaction with a clear gap of two hours between zinc supplements and other medications or substances that interact with zinc. Common examples include antacids, iron and manganese, that may need to be taken with a gap of two hours before or after zinc supplements.
Education: Master’s in Public Health (MPH) from the University of Michigan. Experience: Over 8 years of experience writing for health and wellness websites, including WebMD and Healthline, specializing in women’s health and nutrition.
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