Balanced nutrient intake is essential for maintaining a healthy mind and body. Deficiency in intake of nutrition or excessive intake contribute to imbalanced nutrition that results in health issues and long-term health complications. Zinc is one among the various nutrients that are responsible for the proper functioning of the immune system. Zinc also has a vital role to play in metabolism, apart from various other important functions. Here is an in-depth look at zinc and the effects of excessive intake, that result in side effects of zinc. Detailed information also includes the ideal intake amount to remain within the threshold levels.
Quick facts about Zinc
As mentioned above, Zinc is essential for various functions in the body and is typically found all over the body. It has an important role to play in healing and helps individuals with a sharper sense of smell and taste. A well-balanced diet will ensure that the body receives the necessary daily amount. For instance, a well-balanced diet that includes chicken, or cereals that are fortified with nutrients, red meat, will deliver the required daily amount. However, when the intake through supplements crosses the daily limits, it can result in possible undesirable effects.
Permissible amount of zinc per day
Here is a look at the recommended daily amount of zinc that is considered as safe for various age groups. Children below the age of 3 are typically expected to keep intake within 3 mg per day, while the RDA for children between the ages of 4 and eight are 5 mg per day. Tis increases to 8 mg per day for children between the ages of 9 and 13. The RDA for males and females differs beyond these age groups, with men recommended slightly higher dosages than women. For instance, males above the age of 14 are recommended 11 mg per day, whereas females above the age of 14 are generally recommended 8 mg per day.
It is important to note that the above ranges are recommended amounts, and the actual requirements may differ from person to person depending on various conditions. All supplements have an upper limit which is considered as the threshold, beyond which intake may result in adverse effects, or reach toxic levels. The maximum permitted amount zinc varies between age groups; for instance, below the age of 3, the permissible limits is 7 mg per day, and increases to 12 mg per day for males and females between the age of 4 and 8 years. This again increases to 23 mg per day for both genders between 9 and 13 years, goes up to 34 mg per day for individuals between 14 and 18 years. For all individuals above the age of 19, the maximum permissible amount is 40 m per day.
Recorded, proven benefits of zinc
As outlined above, zinc has multiple functions, and is commonly used to treat cold infections. A large number of individuals may have been prescribed zinc supplements along with other supplements to combat the effects of Covid-19. The importance and effects of zinc on the immune system may have gained wider acceptance during the pandemic, as immunity boosting supplements were in great demand. In addition to the above, zinc is traditionally prescribed for various conditions including the following.
Zinc supplements are typically recommended for individuals healing from wounds. Skin ulcers are commonly linked to low levels of zinc, and the use of supplements are known to help treat wounds effectively, and faster. The supplements are also . also commonly used to treat youngsters diagnosed with diarrhea. Low levels of zinc are attributed to diarrhea, specifically among kids who suffer from malnutrition. Tis does not apply to diarrhea attributed to other reasons, or when there is no evidence of malnutrition. It is therefore used only when it is a confirmed case of malnutrition.
Aged individuals are known to suffer from macular degeneration that is linked to advancing age. The use of zinc supplements helps in managing this condition effectively and is known to help retard or reduce the progress of the of this condition. By delaying the progress of this degeneration, aged individuals benefit with better vision. Zinc supplements are also commonly used for managing colds. However, it is to be used with a certain degree of caution, as overuse may result in a negative impact on the sense of smell among users. Finally, it is used to help in the management of diaper rashes, through topical application of zinc oxide cream or ointment.
Commonly reported side effects of zinc
Most side effects are typically attributed to incorrect dosage or wrong use of supplements. For instance, oral formulations of zinc are known to result in loss of smell among users, while some experience vomiting sensations. Similarly, headache and nausea are also possible effects oral zinc supplements. Apart from the above, the excessive intake of the nutrient may also result in indigestion and bouts of diarrhea.
One of the common effects of the supplements is its impact on other compounds. For instance, when zinc is taken over a long term for managing deficiencies, it may result in a reduction in copper levels. Consequently, individuals with copper deficiency may experience various adverse effects, including weakness in the limbs, possible numb sensations and neurological effects.
Interactions of zinc supplements
In addition to possible adverse effects of zinc supplements, there are also possibilities of interactions with other medications. This could also include interactions with herbal remedies, supplements and OTC formulations. For instance, individuals with rheumatoid arthritis on penicillamine, may end up with lesser efficacy of penicillamine. As a result, patients may not find relief from symptoms attributed to arthritis. The ideal way of managing this interaction is to ensure a clear gap between zinc and medications; this will help reduce the interaction and the impact on efficacy.
Similarly, individuals on zinc supplements may experience undesirable drug interactions when taken alongside thiazide diuretics. The diuretic may result in reducing the amount of zinc in the body, by flushing zinc through urine, resulting in lesser zinc levels. Consequently, the individual may experience lesser desired outcomes of the supplement. Finally, zinc supplements may interact with certain antibiotics, and this result in reduced effectiveness of the antibiotics. Medications such as tetracycline and quinolone may end up with lesser efficacy when taken alongside zinc supplements. The ideal method to prevent interactions in such instances is to ensure sufficient gap between the two medications/supplements.
Dealing with drug interactions
Individuals on zinc supplements are also likely to experience interactions when taken alongside certain ACE inhibitors. Similarly, there are documented effects of zinc supplements on patients taking specific hormone therapies, such as estrogen therapy, apart from women on birth control pills. It is also known to have an adverse impact on medications classified as proton pump inhibitors. Patients are advised to ensure a clear gap of at least two hours between zinc supplements and antacids, other supplements including iron and manganese. This will prevent the impact of zinc in reducing efficacy of the supplements.
In most instances, it may not be necessary to seek emergency medical intervention, as the conditions can be managed with suitable corrections and reduction in dosages. However, in certain instances, it may be necessary to understand symptoms that indicate possible emergencies that may require medical intervention.
Other effects of zinc supplements
Zinc is also present in various supplements and this could end up increasing the amount of zinc intake in the body. For instance, an individual who is recommended zinc supplements to manage a condition, may also be taking other supplements that contain zinc. As a result, the amount of zinc intake may increase, exposing the individual to possibilities of adverse effects. Additionally, patients on supplements on long term basis may also end up with toxic levels of zinc as a result of extended intake of high levels of the supplement in various forms.
The adverse effects of chronic toxic levels of zinc include an impact on good cholesterol levels. High density lipoprotein, commonly known as good cholesterol may end up with reduced levels as a result of long-term use of zinc supplements. While the supplements are prescribed to help boost immunity among individuals, its long-term use and resultant toxic levels may actually have a negative effect on the immune system. As outlined earlier, long term use can cause a disruption in the copper levels, resulting in copper deficiency and associated effects.
Effects of constant exposure to zinc at the workplace
In addition to the above possible effects of zinc supplements, individuals are also at risk of experiencing effects due to constant exposure. For instance, industries that involve welding activities expose employees to high levels of zinc in the form of fumes or dust, that is inhaled. This results in a condition that is commonly known as fume fever in industry. This condition exists for a brief period extending up to 48 hours after exposure, and could trigger certain tell-tale symptoms. This includes sore muscles, and pain the chest, apart from coughing. Employees may also exhibit other indications of fume fever such as shortness of breath/labored breathing, apart from profuse sweating and overall fatigue. The individual may also end up with a fever and also experience chills within a few hours of exposure to zinc fumes or dust.
The conditions typically do not persist, though there are no conclusive studies to eliminate long term risks among employees. While zinc is not specifically linked to causing cancer, the effect on the immune system can have a detrimental effect on health and the ability to fight diseases.
Education: Master’s in Clinical Nutrition from Tufts University. Experience: 6 years of experience as a registered dietitian and freelance writer, creating content on nutritional science and weight management for various health websites.
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