Zinc is one of the essential nutrients for your body. However, you don't need too much of it.
Zinc is easily obtained from basic foods, from the multivitamins and mineral supplements we take. When taking supplements containing zinc, you need to pay attention to the amount you intake, because it is very likely to cause an overdose.
Although your body contains relatively small amounts of zinc, this mineral is found in a wide variety of tissues where it performs multiple functions.
Zinc is in bones, teeth, hair, skin, liver, muscles and eyes. Men's prostate and seminal fluid are rich in zinc. It is essential for the function of hundreds of enzymes in cells.
Zinc is involved in skin and skeleton, DNA and RNA production, immune system function, energy production and protein metabolism. However, too much zinc can alter many of these functions.
You are unlikely to absorb more zinc with food. Overdose can occur when you take more than one zinc supplement.
So eating zinc-rich foods is not dangerous. It is found in red meat, mussels, dairy products, fortified cereals, whole grains, beans, nuts, mushrooms, green beans, sunflower seeds, brewer's yeast, pumpkin seeds and others.
The recommended daily dose varies depending on gender and age and for children it is 2 mg per day, 13 mg for lactating women and a maximum of 40 mg for people over 19 years of age.
Zinc overdose symptoms are nausea, vomiting, upset stomach, loss of appetite, headache, dizziness, drowsiness, loss of muscle coordination, alcohol intolerance, increased sweating, hallucinations, decreased levels of high-density lipoprotein density and weakened immune function.
Zinc interferes with absorption of iron and copper, so high levels of zinc can lead to low levels of copper and iron and from there to anemia.
Zinc interacts with some medications, so check with a doctor before starting a zinc supplement to make sure it will be safe for you.
Your doctor can advise you on the dose of zinc you should intake. Due to interactions with copper, those taking zinc long-term should also take additional copper.
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