What is zinc?
A trace element
Zinc is a trace element, much like calcium, iron, or magnesium. It is present in small quantities in the body. It is mainly found in muscles and bones.
According to ANSES (the French Agency for Food, Environmental and Occupational Health & Safety), it is involved in many cellular functions and plays a role in the activity of nearly 300 enzymes.
Thus, it:
- contributes to protein synthesis
- stimulates immunity by increasing T lymphocytes
- reduces inflammation
- supports the nervous system and communication between neurons
Zinc is not synthesized by the body. Intake is therefore provided via diet or taking a supplement.
Read also | How to choose the best zinc?
A dietary supplement
Zinc as a dietary supplement is indicated to boost immunity, reduce inflammation, or support the nervous system. It also contributes to normal vision and the beauty of the skin.
It is available in capsules, tablets, or liquid solution.
Read also | The 10 foods richest in zinc
ANSES recommends a zinc intake of 10 to 14 mg/day for men and women.
What are its side effects?
Main side effects
An overdose of zinc can be genuinely dangerous. Possible side effects include the following:
- digestive disorders
- abdominal pain
- nausea
- vomiting
- metallic taste in the mouth
- headaches
- copper deficiency
Stop your intake and consult a doctor if side effects do not subside.
Precautions for use
To avoid any risk of overdose, follow the dosage indicated by the manufacturer.
Take your supplement in the morning on an empty stomach or away from meals (at least 15 to 20 minutes).
Allow for a 2-hour interval between taking zinc and other medications. The regimen should not exceed 2 months.
In what cases is it contraindicated?
In case of bacterial infection
During this study, excessive zinc altered the intestinal microbiota and reduced the body’s resistance against the Clostridium difficile bacteria.
Furthermore, high levels would aggravate symptoms of Clostridium difficile associated diseases (CDAD).
It therefore seems important to limit zinc intakes in case of bacterial infection.
In case of medication treatment
People under medication treatment should seek advice from their doctor before taking zinc.
This trace element can interact with many medications such as vasodilators, antacids, penicillamine, and thiazides.
It is also not recommended for people taking a potassium-sparing diuretic, prescribed for water retention.
In case of copper deficiency
Zinc can reduce the absorption of certain minerals, mainly copper. They should therefore not be taken together.
An overdose of zinc can cause or worsen an existing copper deficiency.
