Zinc, a nutrient found throughout your body, boosts your immune system and metabolism function. Zinc is also vital to wound healing and your sense of taste and smell. So with various diets, your body should usually get enough zinc.

Zinc is a vital mineral that plays an essential role in keeping you healthy; although your body doesn’t require a lot of it, zinc is a necessary mineral found throughout the cells in your body.

Many features of cellular metabolism depend on zinc. Over 300 proteins Include zinc to strengthen many bodily functions, such as:

Cell division
Healing wounds
Breaking down carbohydrates
Maintaining your immune system
Regulation of hormones
Supporting your senses of smell and taste
Enhancing the action of insulin

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Why take zinc supplements?

Your body demands zinc to maintain your immune system and support average growth and development. In addition, zinc is essential for wound healing, protein synthesis, cell division, and hormone production.

Zinc also works as a neurotransmitter to help the cells in your body to communicate.

According to the NIH-National Institutes of Health, Without zinc, it could impair the health of your skin and eye, and you would have trouble smelling and tasting your food.

Moreover, zinc is also used to treat respiratory infections, such as pneumonia, malaria, etc. In addition, zinc effectively treats severe diarrhea in children.

To learn more, you can read this post: How To Treat Covid Pneumonia

Zinc is common in cold remedies such as throat pills and nasal sprays. Researchers have found that taking zinc in the cold helps reduce the duration of the illness.

I also wrote a tutorial on Postnasal Drip Sore Throat Covid that you can follow.

If you have a zinc deficiency, you may consider taking a zinc supplement.

However, knowing the proper dosage and side effects, you should take zinc with or without food to ensure you can take full advantage of the supplement.

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Recommended daily allowances and sources of zinc

The Nutrition and Food Board has set daily allowances for zinc. Specific measures are designated according to age and genders are as follows:

Child: 4 to 8 years of age: 5 milligrams; 9 to 13 years of age: 8 milligrams
Men: 14 years and older: 11 milligrams
Women: 14 to 18 years of age: 9 milligrams; 19 years and older: 8 milligrams
Pregnant and lactating women: Average 11 to 13 milligrams

It is always great to get your nutrients naturally from your food or diet. However, because zinc does not store in your body, you must take a daily supply to maintain sufficient levels.

The safest source of zinc is fish, which provides 327% of your daily value (DV) per six fish. The top food sources of zinc include

Chickpeas
Yogurt
Oatmeal
Pumpkin Seeds
Beans
Mushrooms
Green peas
Cashew
Spinach

I also wrote an article on Is Spinach Good For You? also you can read.

Many foods are enriched with zinc, such as ready-to-eat cereals and energy bars. In addition, grains can be a great source of zinc. Overall, animal foods are a better available source of zinc than plant-based foods.

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Causes of zinc deficiency

A mild deficiency is relatively common, especially for certain conditions that might prevent proper mineral absorption. Some of these conditions can…

Being a vegetarian
The digestive disorder, such as Crohn’s, IBS, chronic diarrhea
Having a chronic liver or kidney disease
Alcoholism
Diabetes
Loss of zinc from burns or prolonged diarrhea

You must read this article for further knowledge:

You might experience any of these symptoms for low zinc levels:

Nausea
Loss of appetite
Growth retardation and development
Weakened immune system
Hair loss
Slow wound healing
Poor sense of taste and smell
Delayed sexual maturation
Rough, dry skin and rashes
Chronic diarrhea

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Here are a few articles to check out:

Side effects of zinc supplements

Taking an excessive amount of zinc over the recommended dosage can cause some severe symptoms Such as:

Chills
Sore throat
Fever
Heartburn or indigestion
Nausea
Sore throat
Tiredness or weakness
Chest pain
Dizziness
Fainting
Vomiting
Shortness of breath
Yellow skin or eye

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Frequently Asked Question

Can you take zinc without food?

For better effectiveness, it is advised that you take zinc on an empty stomach before one hour of mealtime.do not take your zinc supplement simultaneously as other vitamin pills.

Can taking zinc on an empty stomach make you vomit?

Eating zinc supplements on an empty stomach or taking large doses can make you feel nauseous. Take your supplement with food or in small doses to prevent discomfort.

Is it OK to take zinc every day?

Including zinc in your daily diet every day is OK. Recommended daily allowance for women is 8 mg and 11 mg is for adult men.

An excess amount of zinc mineral can cause health problems.

Is 50 mg of zinc too much?

50 mg per day is excessive for most people who take regularly. In addition, an overdose of zinc supplements daily causes a copper imbalance in the body.

Who should not take zinc?

‌People with gastric problems like Crohn’s disease and ulcerative colitis. …
‌People who follow a vegetarian diet. …
‌Infants are older than six months who breastfeed. …
People who struggle with alcoholism.

Which is the best zinc to take?

Best Liquid: NutraChamps Liquid Ionic Zinc
Best Gluten-Free: MegaFood Zinc at Vitacost. …
Best Overall: Thorne Research Zinc Picolinate
Best Budget: Nature’s Bounty Zinc 50 mg

Can you take zinc with orange juice?

Vitamin C Supports the body to absorb iron and other vitamins supplements. But unfortunately, it can interfere with calcium and magnesium. But you can safely take zinc with orange juice.

Conclusion

If you include enough zinc-rich foods in your diet, you probably won’t need to worry about taking a zinc supplement. However, if you decide, additional zinc could benefit you. Several zinc supplements are available, and each type may have different absorption, tolerate ability, and bio availability. Ask your doctor for the proper intake of Zinc medication.

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Zinc On Empty Stomach | Why Take Zinc Supplements?

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