How do you know if you need more zinc in your diet?

Zinc is a mineral that is crucial to the body in many ways. Although only small amounts are needed (the recommended daily amount is 11 mg a day for adult men and 8 mg for adult women), this micronutrient helps the body to function properly. Even mildly low levels of zinc can have an impact on immune function. A meta-analysis showed that zinc supports the immune system enough that supplementing with it can reduce the duration and severity of the common cold, as long as it is taken on time (Prasad, 200).

So, instead of worrying about the decision at the pharmacy, you can simply pick one and start your supplement regimen. Just be careful with zinc nasal sprays, as people have reported a side effect of losing the sense of smell (Hemilä, 201. Low zinc levels are also known to cause weight loss). It manipulates the levels of ghrelin and leptin (the hormones of satiety) in the body. That's why lower-than-ideal zinc levels can leave you with no appetite and, as a result, unintentional weight loss.

Unfortunately, you'll have to watch out for diarrhea on both sides of your zinc intake. Drinking too much can cause this unpleasant symptom, in addition to having a deficiency. Diarrhea can also worsen the deficiency of this crucial mineral because it prevents proper absorption. This is also serious, because zinc is essential for the immune response to intestinal problems that could cause loose stools.

So, if you know you have a deficiency (even if you're already following a treatment plan) and you've had diarrhea for several days, it's time to call your healthcare provider. It's hard to overstate how vital this mineral is to this process. The role of zinc in wound healing is multidimensional, and obtaining the right amount allows each step of this process to be carried out (Lin, 201. In the United States, deficiencies may not be very common, but it is estimated that between 20 and 25% of adults aged 60 and over do not consume enough zinc, even after counting supplements (Pisano, 201. In another study, 9 out of 15 patients observed an improvement, although researchers say that this is not significant enough to draw conclusions) due to To the small size of the studio. Much remains to be done, but dietary zinc can be an easy and safe way to reduce the numbers and potentially delay or stop hair loss (Park, 200).

People with acrodermatitis enteropathica, a rare genetic disorder that binds to zinc, have many symptoms related to zinc deficiency, such as alopecia, dermatitis, and diarrhea. People who take proton pump inhibitors to reduce stomach acid may also have low levels of zinc, as these medications interfere with absorption. There are some tests that professionals can try, although none are 100% accurate. You may show normal levels of zinc on the test, even if you are actually deficient.

You may have a plasma test, which is taken from your blood plasma (the yellowish liquid component of your blood). There are also urinalysis and hair tests in which zinc is also tested. However, you may not need supplements, as the recommended daily amount is relatively easy for omnivores to achieve. The reference dietary guidelines limit the daily intake of zinc to 40 mg, a figure that is based on when zinc begins to interact negatively with copper levels (Inst.

Zinc is the second most abundant essential mineral in the body (after iron), says Dr. Josh Axe, D, N, M. The recommended daily amount of zinc is eight milligrams per day for adult women and 11 for adult men, but certain groups of people are likely not to, according to the National Institutes of Health. People who have problems with eating disorders, alcoholism and digestive diseases are at greater risk of suffering from true zinc deficiency, explains Jessica Crandall, RDN, CDE, founder of the Denver Wellness and Nutrition Center-Sodexo and spokesperson for the Academy of Nutrition and Dietetics.


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