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Zinc: Can I Take It Everyday? (Supplement Guide)

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Zinc is one of many nutrients you have to keep in mind when making yourself daily meals. With so many elements to keep track of, balancing the right amount of minerals and vitamins in your diet is no small feat. 

Everyone has unique specifications due to age, lifestyle, and personal goals. One person might need a little more iron due to an iron deficiency, while another may instead seek vitamin C to boost their immune system. Zinc is dubbed an essential nutrient due to our inability to create it ourselves. 

How do you correctly measure the zinc in your diet? What does zinc do for your bodily functions? Read on to learn about this beautiful nutrient and all its benefits!

Benefits of Taking Zinc Supplements

As stated above, the human body can’t create zinc alone. We find the right amount of zinc through the food we eat or the tablets we take. 

While it sounds nice to have a mix of both, sometimes you don’t have access to zinc-rich food, hence the need for zinc supplements.

1. Boost Immune Function

Your immune system works hard to keep you from getting sick. In turn, we need to boost our immune system by giving it the nutrients and minerals it needs to fight off disease. 

Zinc works by helping create more immune cells, bolstering your ability to fight off illness and stay energized. If you get sick on a regular basis, it’s more than possible you have a zinc deficiency.

2. Treat Acne

Do you struggle with acne as an adult? Doctors discovered a surprising correlation between zinc deficiency and ongoing acne. 

Zinc has anti-inflammatory properties, able to reduce the common response of the skin to swell and redden when pores get infected. Likewise, zinc also prohibits the growth of bacteria, which often contributes to frustrating whiteheads. 

3. Slow Macular Degeneration

Mascular degeneration is a condition that worsens eyesight, creating blurred vision and difficulty with field of vision. While age is a common contributor, other factors include smoking and zinc deficiency.

Ongoing medical theories suggest zinc supplements might be able to reduce the onset of muscular degeneration. While the jury is still out, there are enough benefits fo zinc supplements to give it a try!

4. Improve Heart Health

Heart disease remains a major issue for American adults today. Zinc supplements do wonders for reducing the onset of various heart related diseases by preventing damage in the first place.

More specifically, zinc helps to maintain the heart’s myocardial structure. This term refers to the heart’s intricate network of muscle fibers, which need to remain strong and springy to supply blood to the rest of the body. 

5. Manage Blood Sugar

Another common disease affecting many adults and children today is diabetes. While zinc can’t cure diabetes, this nutrient is proven to control glucose levels over time.

Zinc’s powerful structure reduces the rate at which sugar is absorbed, while simultaneously helping healthy sugar remain in the body. This double whammy makes zinc supplements a helpful boost for people of all shapes and sizes.

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Zinc Supplements: Recommended Daily Dosage 

With so many benefits to zinc supplements, you may feel tempted to jump straight into taking several tablets a day. Be careful! Everything you eat and drink must be taken in moderation, including healthy foods.

The recommended daily dosage of zinc is:

  • 11mg for an adult man
  • 8mg for an adult woman
  • 11mg to 12mg for a pregnant or nursing woman

Higher volumes may be taken if suggested by your family doctor. You can get tested for zinc deficiency with a hair, blood, or urine sample. You can also get tested for similar iron and vitamin D deficiencies, though doctors do this blood work separately. 

Signs of Zinc Deficiency

Do you suspect you have a zinc deficiency? Not only is this nutrient known for its benefits, it also has a very significant absence. 

You may be zinc deficient if you have the following signs:

  • Chronic acne flare-ups
  • Constantly getting sick, such as with the flu or common cold
  • Thinning hair
  • Dry skin
  • Diarrhea

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Signs of Zinc Toxicity

Too much zinc is just as bad as not enough zinc. We can’t stress enough the importance of double-checking with your family doctor before taking zinc supplements.

You may be dealing with zinc toxicity if you experience the following symptoms:

  • Headaches
  • Nausea
  • Vomiting
  • Reduce immune system
  • Stomach cramps

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Natural Sources of Zinc

Finding natural sources of zinc in your food isn’t too hard once you know what to look for. In fact, depending on your diet and unique needs, you may not need supplements.

Natural sources of zinc can be found in the following food:

  • Whole grains such as oats and quinoa
  • Mushrooms
  • Kale
  • Fish
  • Pumpkin seeds

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