Zinc

The Basics

Zinc is an essential mineral that is important to the growth and function of the reproductive organs. The prostate gland in men contains an abundance of zinc. Zinc is also responsible for regulation of the oil glands, prevention of acne, formation of collagen and bone, wound healing, a healthy immune system, and a sharp sense of taste and smell. Zinc has been found to be comparable to Vitamin C, Vitamin E, and beta-carotene in antioxidant qualities.

A deficiency may present the following symptoms: delayed sexual maturation, fatigue, thin fingernails that peel, poor night vision, inability to fight infection, hair loss, impotence, and high cholesterol levels.

Chronic diarrhea, inflammatory bowel disease, diabetes, alcoholism, pancreatic disorders, and kidney disease may indicate a need for a zinc supplement. This possible need should be discussed with a medical professional prior to taking zinc.

Sources

Food sources include: Brewer's yeast, eggs, kelp, lamb, lima beans, liver, meat, pecans, whole grains, oysters (best source), and shellfish.

The most commonly used form of zinc is zinc sulfate. This supplement is easily absorbed. Other forms include zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. Zinc lozenges are also available for treating colds.

Guidelines and Cautions

Since the body absorbs up to 40% of zinc from food eaten, discuss individual dose requirements with a medical professional.

Zinc can be toxic if taken in excess. Symptoms include an upset stomach, vomiting, headache, drowsiness, increased sweating, anemia, and hallucinations.

High zinc doses can lower the good cholesterol (HDL) and raise the bad (LDL).

Zinc sulfate may cause stomach discomfort.

If taking medication on a regular basis, consult a medical professional prior to taking a zinc supplement.