ZINC

Benefits:  Zinc is an essential mineral.  People taking proton pump inhibitors (omeprazole, esomeprazole, pantoprazole, etc) are often zinc deficient as well as people with inflammatory bowel disease such Ulcerative colitis and Crohn’s disease. 

Cholesterol – zinc supplementation (<25 mg/day) was shown in a meta-analysis to reduce LDL cholesterol and triglycerides. 

Blood sugar – Zinc supplementation (<25 mg/day) was shown in a meta-analysis to reduce fasting blood sugar and A1C.  

Colds – short term use of zinc lozenges (80-92 mg/day throughout the day) started within 24 hours of cold symptoms has been shown to reduce cold symptoms by 20-40% in a meta-analysis. 

Macular degeneration – Daily zinc supplementation of approximately 22 mg/day in combination with Vitamin E, C and beta-carotene, etc. reduced development and progression of macular degeneration.   (AREDS study group). 

Sleep – zinc is involved with neuroregulation of sleep, but there are no well designed clinical trials demonstrating significant benefit. 

Quality:  all of the products listed below have been tested for heavy metals, bioavailability (ability to break apart and be absorbed) and content matching the amount listed on their labels by independent labs with no financial ties. 

How much should you take?   Typically 10 to 25 mg daily is plenty adequate for adults. Adults should not exceed 40 – 50 mg/day.  

Safety:  Excessive zinc consumption can lead to copper deficiencies.  Long term zinc intake > 100 mg/day has been associated with compromised immune function and increased risk of prostate cancer.  Too much zinc may also block absorption of certain antibiotics:  fluoroquinolones (cipro/levaquin), penicillamine, doxycycline and  tetracycline. 

Zinc