Get to Know The Trace Mineral Zinc
Zinc, a trace mineral, has been in the news a lot recently. And it’s for good reason. This nutrient, found in certain foods and in supplement form, may have a lot to offer. Zinc and your health are closely linked because of its many health benefits. Here’s a look at what the science says about using zinc to enhance your lifestyle.
Benefits of Zinc
Your body requires small amounts of it for growth and development, immune system functioning, blood clotting, thyroid function, and several other essential processes.
Because our bodies don’t store large amounts of zinc, regularly eating foods that contain zinc is an important part of a healthy diet.
Zinc and Colds
Since more than 100 viruses can cause the common cold, it is imperative to protect yourself when the sniffles start spreading. Frequent hand washing, proper sleep, and making healthy food choices can help build your body’s defenses.
Flash back to the 1990s. Flannels, grunge music, and MTV were all the rage. Zinc lozenges also became popular and were widely marketed in drug stores as a way to lessen the effects of the common cold.
Years later, people still use zinc in a variety of forms when cold symptoms strike. It turns out that health-conscious consumers may be on to something, although zinc is certainly not a cure-all.
A 2024 Cochrane review found that zinc may do little to prevent a cold, but when used to treat an existing cold, it may shorten its duration. Researchers noted that the evidence is still uncertain and that zinc may also cause minor side effects.
Zinc and Depression
Beyond physical health, scientists are looking into its impact on mental health. For instance, a meta-analysis study found that there are potential benefits to reducing the risk and alleviating the symptoms. Further trials, however, are needed to confirm.
Zinc and Eye Health
Zinc plays a big and important role in eye health. For example, doctors often recommend zinc to slow the progress of age-related macular degeneration (AMD). This condition occurs when the part of the retina responsible for central vision begins to break down.
Now for the good news? The Age-Related Eye Disease Studies (AREDS and AREDS2) found that a specific combination of vitamins, minerals, and antioxidants can help slow the progression of intermediate to advanced AMD. The AREDS2 formula includes zinc along with vitamin C, vitamin E, copper, lutein, and zeaxanthin. If you have AMD, talk with your eye doctor about whether an AREDS2 supplement is appropriate for you.
Zinc-Rich Foods
Beyond supplements, you can also make a point to eat a balanced diet that includes certain zinc-rich foods. The best sources of zinc are oysters, red meats, poultry, certain cheeses, shrimp, crab and other shellfish. Legumes, whole grains, miso, tofu, brewer’s yeast, cooked greens, mushrooms, green beans, tahini, pumpkin and sunflower seeds are also natural sources of this trace mineral.
Potential Side Effects
For most adults, it is safe when used as directed, at doses up to 40 mg per day. Potential side effects include diarrhea, nausea, and vomiting. In some users, it may cause kidney or stomach problems. High dosages of zinc can cause fever, stomach discomfort, and additional health problems.
Additionally, some nasal sprays containing zinc have been found to cause loss of smell with continual use.
Before using any form of zinc, consult a trusted healthcare adviser for safety and dosage recommendations.
And in the meantime, shrimp tacos are never a bad idea!
References: Nation