Zinc is an essential mineral that our bodies depend on for optimal function. Our cells utilize this mineral to combat bacteria and diseases. Zinc also facilitates DNA synthesis, accelerates wound healing, and supports skin health. Due to its immune-boosting properties and effectiveness against the common cold, numerous zinc lozenges are available on the market.
The body relies on zinc to activate T cells or lymphocytes. These T cells regulate proper immune response and attack infected cells throughout the body. Zinc has proven effective for wound healing, particularly skin wounds and acne. Many topical medications incorporate zinc to treat acne lesions. Research has also explored zinc’s therapeutic potential for osteoporosis, ADHD, and diarrhea. So, what are the best zinc supplements?
What Are The Different Types Of Zinc Supplements?
Zinc supplements are available in several forms, including zinc gluconate, zinc sulfate, zinc acetate, and zinc picolinate. Zinc gluconate offers an affordable and accessible option, while zinc picolinate costs more but provides superior absorption. These supplements come as capsules, tablets, and lozenges.
Nasal sprays containing zinc have been shown to damage the sense of smell, so it’s recommended to avoid these products.
What Are Zinc Supplements Good For? The Benefits
Zinc is a crucial mineral that our body requires for optimal function, particularly for immune system strength. Below are the key benefits zinc provides within our bodies:
- Helps heal wounds
- Helps heal acne
- Treats diarrhea
- Treats osteoporosis
- Treats ADHD
- Reduces the risk of inflammatory diseases
- Helps to treat the common cold
- Activates T cells and thus boosts the immune system’s ability to fight infection, bacteria, and disease
- Synthesizes genetic material (DNA)
- Plays a role in the expression of genes
- Plays a role in the creation of proteins
- Required for certain digestive and metabolic enzymes to function properly
- Helps us to taste and smell
- Required for certain nerve functioning
Should I Take Zinc Supplements?
Zinc is an essential nutrient since our bodies cannot produce or store it. Therefore, we must obtain zinc through dietary and supplementary sources. While we don’t require large amounts of zinc, it’s found in numerous food sources. Foods naturally lacking zinc, such as cereals, are often fortified with this mineral.
Individuals at risk of zinc deficiency should consider supplementation through lozenges or tablets. Pregnant or breastfeeding women, vegans, vegetarians, those with anemia, individuals with digestive disorders like Crohn’s disease, people with kidney disease, and those with anorexia or bulimia may require zinc supplementation. These populations face higher risks of zinc deficiency, which, while uncommon, can be dangerous.
Zinc deficiency can cause the following symptoms:
- Loss and thinning of hair
- Diarrhea
- Weakened immune system
- Decreased appetite
- Dry skin
- Fertility issues
Do Zinc Supplements Work?
Most people obtain adequate zinc through dietary sources since this mineral is needed in small amounts. However, certain at-risk populations require supplementation. You should consult with a healthcare provider before using zinc supplements, as excessive intake may cause vomiting, nausea, diarrhea, and stomach upset.
Zinc supplementation can be effective for at-risk populations because, although deficiency is rare, it can severely impact health and immune function. Research confirms zinc’s ability to boost immunity, aid wound healing, promote healthy skin and prevent acne, and reduce inflammatory disease risk. When recommended by a doctor, supplementation can be both beneficial and essential for your health.
The Best Zinc Supplements
Garden Of Life Raw Zinc
This product delivers 30 mg of raw zinc, processed without fillers or high heat treatment. It includes a raw probiotic and enzyme blend for digestive support. The product also provides 60 mg of raw Vitamin C. Both zinc and Vitamin C are in whole food form to maximize absorption.
Country Life Zinc Picolinate
This product provides 25 mg of zinc picolinate, the most bioavailable form of zinc. It’s yeast-free, gluten-free, and vegan-friendly.
Pure Encapsulations Liquid Zinc
This product contains 15 mg of liquid zinc gluconate. It’s hypoallergenic and free from wheat, dairy, and artificial colors. This brand ranks among the most trusted practitioner brands for supplements.
Zinc Supplement Alternatives
Zinc requirements are typically met through dietary sources, so consider incorporating these zinc-rich foods into your diet:
- Raw oysters
- Lean beef
- Crab
- Lobster
- Baked beans
- Wild rice
- Peas
- Yogurt
- Pecans
- Dry roasted peanuts
- Chickpeas
- Lentils
Meat, shellfish, and various legumes and seeds provide the richest sources of dietary zinc.
Should I Be Taking Zinc With Anything Else?
Zinc absorption may be reduced when taken alongside iron, phosphorus, or copper supplements. Avoid consuming bran, fiber, poultry, milk, whole-grain bread, and cereals within 2 hours of taking zinc.
Zinc Supplements And Your Health
Zinc is an essential nutrient required for optimal health. While most people obtain sufficient zinc through dietary sources, certain populations face higher deficiency risks, though deficiency remains uncommon. Pregnant and breastfeeding women, children, teens, the elderly, and individuals with conditions like Crohn’s disease and kidney disease are among at-risk groups requiring additional zinc.
Numerous dietary sources provide zinc, including most meats, shellfish, seeds, and legumes. Zinc supplementation should only be used under medical guidance, as excessive intake can harm your health. Adequate zinc levels are vital for immune function, proper wound healing, skin health, and preventing inflammatory diseases. Therefore, maintaining sufficient zinc levels is crucial and may require supplementation when needed. Use this guide to the best zinc supplements and find the one that’s right for you!
