I know zinc has many health benefits but can taking just the maximum daily allowance hurt you in any way? I've started eating less red meat and chicken so I don't think I'm getting enough zinc anymore so I've just started taking a zinc supplement. Could this hurt me? I can't take Zinc. Justy one small amount in multivitamins will make me nauseated and can make me vomit. So, although most people can take mineral supplements, there is a side effect. I just get my Zinc through proper eating habits. The RDA for zinc 15mg;
the optimal daily intake is 30-50mg; per day.
Zinc absorption is enhanced by soy protein, red wine, glucose, and lactose.
One Suggested Supplemetation Regime
During any period of supplementation the zinc taste test should be repeated at appropriate intervals and the subsequent dose of zinc adjusted up to the required level. In addition, it should be noted that when starting any programme of zinc supplementation the starting dose should always be a minimum dose of 15-25mg. This is then increased slowly in the following manner stopping at the required level as demanded by the results of the taste test.
In the first week: take one 15-25mg dose per day.
Second week: two 15-25mg capsules or tablets per day.
Third week: one 50mg dose per day.
Fourth week: two 50mg doses per day.
Fifth and subsequent weeks: three 50mg doses per day.
The reason for this protracted introduction is that zinc treatment, in the presence of zinc deficiency, may initially induce a feeling of fatigue or depression: a slow introduction reduces this possibility. This initial paradoxical response (zinc is normally stimulant in its action - by improving vigor and vitality) is not inevitable but if it does occur it may discourage the user from continuing the treatment.
Continued use, after two to three weeks, will normally result in the expected improvement in vitality. Tiredness persisting beyond this time suggests the need for additional oil supplements or the anti-oxidant vitamins or minerals.
Zinc should be taken each day after food. If unusual tiredness occurs during the initial stages of treatment it should be taken at night before retiring to bed. In this way it will benefit any difficulty in sleeping and promote increased vitality the following day.
Various zinc preparations may be used including possibly chelated zinc, zinc citrate, zinc picolinate, or zinc gluconate. Zinc sulphate is the most common (and cheapest) presentation but should be avoided due to the frequent occurrence of gastric irritation and dyspepsia. To avoid such a possibility, as a precaution, any zinc preparation should be taken after food. The most efficiently absorbed is the chelated form. This is where the zinc is combined with an amino acid, which assists in its absorption.
High doses of zinc (50mg per day or more) should also be accompanied by a small dose of copper. This is because a large amount of zinc in the diet will compete with, and reduce the absorption of, copper. It therefore becomes necessary to take a regular supplement of copper to prevent a state of copper deficiency developing. The appropriate dose of copper is 2-4mg per day. This single dose is all that is required whatever the dose of zinc used.
High doses of zinc will also tend to reduce the absorption of iron. This is not usually a problem but, in strict vegetarians, when the intake of iron is low, there may be a need to take a small, regular dose of iron to prevent the occurrence of iron-deficiency anemia.
Side-Effects
It is wise to go above 15mg only with a doctor's supervision because long-term zinc supplementation may interfere with the absorption of copper, another essential trace mineral. Signs of toxicity include diarrhea, nausea and vomiting.
Zinc at doses of 20mg and above may cause stomach upset and/or nausea so it should always be taken with food. Long-term zinc supplementation above 50mg has been shown to decrease HDL cholesterol and increase total cholesterol. This may be due to an induced copper deficiency. In addition, copper deficiency anemia can occur as well. Large doses of zinc may also promote folate deficiency.
Zinc gluconate may interfere with the absorption of antibiotics, so combinations may be unsafe. I, like Beverly, get really sick when I take zinc. Even cough drops that have zinc in them make me feel nauseated. As long as you are not feeling sick, though, the supplement should be fine for you.
Kim at: http://www.peaceful-organic-planet.com/n... |
