Zinc is a vital nutrient found throughout the body that helps maintain wellbeing, but does it make you poop?
According to DigestiveCentreForWellness, zinc can result in diarrhea when consumed in excess or taken with the wrong foods and supplements, so it is recommended that adults do not exceed 40 mg of zinc per day. That said, zinc supplements have also been showing to reduce diarrhea symptoms in younger children when taken in the correct quantities.
Keep reading to find out how you can safely take zinc to best reap the benefits and avoid any unwanted side effects.
Is it Safe to Take Zinc Every Day?
According to MayoClinic, it is safe to take zinc every day, as long as you do not exceed the recommended dosage. For women, the ideal dosage per day is 8 mg, while men can benefit from 11 mg daily. That said, signs of zinc toxicity include stomach cramps, nausea, diarrhea, and vomiting.
If you do experience any of these symptoms, it’s best to seek a doctor straight away. Never exceed the maximum dosage of 40 mg per day unless you speak to a doctor first and take it under supervision.
Children between the ages of 1 and 3 years old should consume no more than 7 mg of zinc per day, whereas children between the ages of 4 and 8 should consume no more than 12 mg per day. For adolescents between the ages of 9 and 13, 23 mg of zinc is the upper limit.
What Should You Not Take With Zinc?
When it comes to zinc supplements, there are certain vitamins and minerals that you should not take with it, such as:
If you do wish to take these supplements daily, then make sure that you take them at least two hours apart to avoid any negative interactions and reap all the benefits from each mineral.
In terms of food, there are certain groups that you should be wary of eating with zinc supplements, such as:
- fiber-rich foods such as bran
- wholegrain foods
- milk and poultry (high in phosphorous)
When you eat zinc with the above food groups, your body struggles to absorb the zinc properly and you are wasting your money. To avoid this, rather take your zinc supplements two hours prior to or after you eat to ensure maximum absorption.
What Are the Benefits of Taking Zinc?
Zinc has a vast array of benefits for the body which is why you should be taking it regularly. While zinc is commonly found in foods such as oysters, lobsters, red meat, or crab, it may be easier to simply take it in supplement form to ensure you’re getting what you need. Speaking of benefits, here are some of the most common benefits of taking zinc:
Stabilizes Blood Sugar
Many people with diabetes have problems with their insulin and blood sugar and this is where a zinc supplement can really help out. According to EverydayHealth, roughly 67% of diabetic patients have are deficient in zinc which means that they should consider taking a supplement if they aren’t eating a lot of red meat or seafood.
Zinc has been shown to help manage insulin and blood sugar levels and can increase insulin sensitivity in obese people too. All this contributes to the management of diabetes and obesity, so it’s definitely worth discussing dosage with your doctor if this is something you feel you could benefit from!
Promotes Heart Health
According to EverydayHealth, taking a healthy dose of zinc every day can be beneficial for not only the heart but for blood vessels too. Studies showed that taking zinc helped to lower levels of dangerous cholesterol, as well as triglycerides and lipoproteins. All these factors help to promote a healthy heart and overall longevity. That said, always consult with your doctor first before you take higher doses of zinc!
Potentially Clears the Skin
While there are still more studies that need to be conducted on this, zinc helps to reduce the secretion of oil from the skin which can contribute to a reduction in body acne. Zinc is also anti-inflammatory, so this can also contribute to the reduction in acne. If you or someone you know is suffering from acne, then it may be worth it to give zinc a try!
Supports Growth in Children
When it comes to young, growing children, zinc is a vital aspect of the growth process. While you don’t necessarily need to dose your young child on zinc every day, you need to watch out for deficiencies and ensure they are getting enough. Studies have found that young children after the age of two who were supplemented with zinc showed a healthy increase in weight and height.
Supports the Immune System
Nobody likes to fall ill, which is why many people turn to zinc due to its immune-boosting properties. Similar to vitamin C, zinc helps the immune system cells thrive and can even shorten the duration of a common cold. In fact, one study found that those who consumed up to 90 mg of zinc per day recovered from their cold three times faster than those who didn’t!
That said, you should always consult your doctor first before you take such a high dosage, but it’s definitely something to consider if you’re feeling unwell.
Supports Eye Health
Zinc also helps to maintain the retina, protein structure, and membrane of the eye. It does this by allowing
Macular degeneration is just another fancy term for the deterioration of the eyes which tends to happen as we age. While this doesn’t happen to everyone, it is common in older adults and is generally caused by a deficiency in zinc.
When taken in the correct doses, zinc can be a safe daily supplement to improve overall health and well-being. You just need to make sure that you don’t exceed the recommended dose of 40 mg per day without first consulting with a doctor, and monitor any changes after taking it. So, if you stick to the proper dosage then you should not experience any stomach upset or additional side effects.
Is zinc good for your stomach?
Zinc has many benefits for the gut, and taking zinc supplements can be especially beneficial for those suffering from a leaky gut, an overgrowth of bacteria, Chron’s, and Colitis. This is because zinc helps to protect and maintain the barrier of our intestines which is an incredibly important part of our digestive health.
Is it safe to take zinc and vitamin C together?
Many people take vitamin C and zinc together to combat colds, but this should be done with caution. Always take vitamin C and zinc with a proper meal, and read the package instructions carefully so that you don’t overdose and become ill. As long as you do this, you should not suffer from any complications.