Moderate Evidence Level for Depression

Overview

Do I Need Zinc Supplements?

Zinc supplements may be necessary if you have a zinc deficiency, common symptoms including weakened immunity, hair loss, and impaired wound healing.

However, getting a proper diagnosis from a healthcare professional is important.

Most people can obtain sufficient zinc through a balanced diet, including meat, shellfish, legumes, and nuts.

What is the Best Zinc Supplement?

The best zinc supplement depends on individual health needs and tolerability.

Zinc gluconate, zinc citrate, and zinc picolinate are well-absorbed.

Choosing a reputable brand with third-party testing is crucial to ensure purity and potency.

When to Take Calcium Magnesium Zinc Supplement?

Calcium, magnesium, and zinc supplements are best taken with a meal to enhance absorption and minimize potential gastrointestinal discomfort.

Avoid taking them with high-fiber meals or other mineral supplements to prevent absorption interference.

Is Zinc Supplement Good for Hair Loss?

Zinc supplements can be beneficial for hair loss due to a zinc deficiency.

Zinc plays a vital role in hair tissue growth and repair.

However, hair loss can have various causes, so it's essential to consult a healthcare professional for a proper diagnosis.

What is the Best Form of Zinc Supplement?

The best zinc supplement is subjective and depends on individual preferences and health conditions.

Zinc picolinate, zinc citrate, and zinc gluconate are popular due to their good absorption rates.

Zinc sulfate is also effective but may cause stomach upset in some people.

When Should I Take Zinc Supplements?

Zinc supplements should be taken with a meal to enhance absorption and reduce the chance of stomach upset.

If taking other mineral supplements like iron or calcium, space them out, as they can interfere with zinc absorption.

How Long Before Zinc Supplements Take Effect?

The time for zinc supplements to take effect can vary.

Some people may notice the effects of acute conditions like colds within a few days.

It may take several weeks or months to notice improvements in chronic deficiencies or conditions.

How Much Zinc Supplement Should You Take Daily?

The recommended daily allowance for zinc is 11 mg for adult men and 8 mg for adult women. [ref]

It's best not to exceed the upper limit of 40 mg daily for adults unless instructed by a healthcare professional, as excessive zinc intake can lead to adverse effects.

What Is Zinc Monomethionine?

Zinc monomethionine is a dietary supplement that combines zinc with the amino acid methionine.

This formulation is designed to enhance the absorption and retention of zinc in the body.

Zinc is a crucial trace mineral involved in numerous aspects of cellular metabolism.

It plays a vital role in the immune system, wound healing, DNA synthesis, and cell division.

Additionally, zinc is essential for proper growth and development during pregnancy, childhood, and adolescence and for the proper sense of taste and smell.

The unique structure of zinc monomethionine allows for a better absorption rate than other forms of zinc supplements.

The bonding of zinc with methionine results in a complex that is less likely to interact with other minerals or compounds that can inhibit zinc absorption, such as phytates found in many plant foods.

This specific form of zinc is often used in supplements due to its bioavailability and effectiveness in raising zinc levels in the body.

Despite its benefits, it's crucial to approach the use of zinc monomethionine or any supplement with balance and, ideally, under the guidance of a healthcare professional.

Excessive zinc intake can interfere with absorbing other essential minerals, like copper, and lead to imbalances or other health issues.

Is Zinc Monomethionine A Good Supplement?

Zinc monomethionine is considered an effective zinc supplementation due to its high bioavailability and absorption rate.

This means the body can use it more efficiently than other zinc supplements.

The choice to use zinc monomethionine often depends on individual health needs, dietary patterns, and specific health goals.

The benefits of zinc are well-documented and include supporting immune function, aiding wound healing, and playing a crucial role in cell growth and division.

Zinc also contributes to maintaining healthy skin, nails, and hair, and is involved in sensory functions like taste and smell.

However, while zinc monomethionine can be beneficial, it's essential to use this supplement judiciously.

Symptoms Of Excessive Zinc Supplementation

Over-supplementation of zinc can lead to adverse effects, such as impairing the absorption of other minerals (e.g., copper), leading to gastrointestinal issues, and potentially disrupting metabolic functions.

Therefore, it's always advisable to consult with a healthcare provider before starting any new supplement regimen to ensure that it aligns with individual health needs and does not conflict with other health conditions or medications.

Read about excess zinc in more detail below.

Research Studies And Clinical Trials

Pregnancy

Zinc deficiency is a significant concern during pregnancy, affecting around 18% of pregnant women globally. [ref]

Pregnant women are recommended to consume 11–13 mg/day of zinc. Insufficient zinc during pregnancy is linked to childbirth complications like severe undernourishment. [ref]

It also influences the regulation of T-helper cytokines, leading to increased clinical infections and adverse effects on neonatal development, particularly impacting the immune system and brain development. [ref]

A 2013 systematic review included 20 intervention trials spanning five continents and involving over 11,000 births. The study showed that maternal zinc supplementation during pregnancy is associated with a small but statistically significant reduction in the risk of preterm birth. [ref]

A 2015 analysis encompassed 21 randomized controlled trials (RCTs), detailed in 54 papers involving over 17,000 women and their babies, investigated the effects of zinc supplementation during pregnancy. The findings revealed a modest decrease in preterm births among women who received zinc supplements (risk ratio (RR) 0.86), based on data from 16 RCTs, including 7,637 women. [ref]

A recent meta-analysis published in 2021 synthesized data from 15 articles selected from 192 records in PubMed and Scopus. The results showed that maternal zinc supplementation during pregnancy is associated with a reduced risk of preterm birth. However, the review did not observe substantial effects of zinc supplementation on other feto-maternal outcomes. Additionally, the review highlighted a significant link between low maternal zinc status and an increased risk of pregnancy complications. [ref]

Also Read: Are Supplements Safe To Take During Pregnancy?

Oral Health

A 2018 systematic review evaluated the effectiveness of zinc in inhibiting the growth of oral Streptococcus mutans. Streptococcus mutans is a type of bacterium primarily known for its role in the development of dental caries (tooth decay). Findings suggest that zinc is effective in inhibiting the growth of Streptococcus mutans at lower concentrations, supporting its safe inclusion in oral health products. [ref]

Growth & Development

A 2001 randomized clinical trial aimed to assess the impact of zinc supplementation on the growth and development of infants during their first year. A group of 150 full-term newborns from low socioeconomic backgrounds were randomly assigned to receive either five mg/d of zinc (SG) or a lactose placebo (PG), with 112 completing the year-long follow-up. The study observed a potential positive impact of zinc supplementation on healthy-term infants' mental development and motor quality behavior. However, no significant effects of zinc were observed on physical growth parameters such as weight, length, and weight-for-length ratio. [ref]

Resistance Training

A 2004 8-week double-blind study focused on investigating the effects of a dietary supplement, zinc magnesium aspartate (ZMA), on zinc and magnesium levels, hormone profiles related to muscle building and breakdown (anabolic and catabolic hormones), and the impact on training outcomes in resistance-trained males. The study concluded that ZMA supplementation during resistance training does not significantly enhance training adaptations in individuals already trained in resistance. [ref]

Can You Take Zinc Supplements Forever?

While zinc is an essential mineral that plays a crucial role in many bodily functions, like all supplements, it should be taken responsibly. Long-term, excessive intake of zinc can lead to several health issues.

Over-supplementation can interfere with the body's ability to absorb other essential minerals, notably copper, leading to deficiencies and related health problems.

High doses of zinc over extended periods can also cause gastrointestinal issues, such as stomach pain, nausea, and diarrhea.

It's crucial to remember that the body needs zinc in trace amounts, and the daily recommended intake varies by age, sex, and life stage.

Ideally, most of your zinc intake should come from your diet. Zinc-rich foods include meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains.

If supplementation is necessary due to a deficiency or specific health condition, it should be approached with caution and ideally under the guidance of a healthcare professional.

Regular monitoring of zinc levels may be advised to ensure they stay within a healthy range.

RDA For Zinc Supplements

The Recommended Dietary Allowance (RDA) for zinc varies based on age, sex, and life stage. Here's a breakdown of the RDA for zinc for different groups: [ref]

• Infants:
  • 0-6 months: 2 mg/day
  • 7-12 months: 3 mg/day
• Children:
  • 1-3 years: 3 mg/day
  • 4-8 years: 5 mg/day
  • 9-13 years: 8 mg/day
• Teens and Adults:
  • Males 14 years and older: 11 mg/day
  • Females 14-18 years: 9 mg/day
  • Females 19 years and older: 8 mg/day
• Pregnant and Breastfeeding Women:
  • Pregnant teens: 12 mg/day
  • Pregnant women: 11 mg/day
  • Breastfeeding teens: 13 mg/day
  • Breastfeeding women: 12 mg/day

These RDAs are intended to cover the needs of nearly all (97-98%) healthy individuals in each group. It's important to note that excessive zinc intake can lead to adverse health effects, so sticking within these guidelines is advised unless otherwise directed by a healthcare provider.

Takeaway

Zinc supplements are a vital tool for boosting overall health, particularly in enhancing oral health, immune function, supporting wound healing, and aiding in DNA synthesis. They are especially beneficial for individuals at risk of zinc deficiency, such as elderly adults, vegetarians, and people with digestive disorders. When considering zinc supplements, it's important to choose a reputable brand and adhere to the recommended dietary allowances to avoid potential side effects like nausea or interference with the absorption of other minerals. Consulting with a healthcare provider can ensure that zinc supplementation is appropriate for your health needs and that it is taken safely and effectively.