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Is Zinc A Good Vitamin To Take

Linus Pauling Institute Recommendation

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The RDA for zinc appears sufficient to prevent deficiency in most individuals, but the lack of sensitive indicators of zinc nutritional status in humans makes it difficult to determine the level of zinc intake most likely to promote optimum health. Following the Linus Pauling Institute recommendation to take a multivitamin/mineral supplement will generally provide at least the RDA for zinc. Daily total intakes of zinc should not exceed the UL in order to limit the risk of copper deficiency in particular .

Older adults

Although the requirement for zinc is not known to be higher for older adults, many have inadequate dietary zinc intakes . A reduced capacity to absorb zinc, increased likelihood of disease states that alter zinc utilization, and increased use of drugs that decrease zinc bioavailability may all contribute to an increased risk of mild zinc deficiency in older adults. Adequate dietary intake of zinc is essential for older adults because the consequences of mild zinc deficiency, such as impaired immune system function, are especially relevant to maintenance of their health.

How Much Salt Do I Need

You should have no more than 6g of salt a day.

But, on average, people in the UK eat approximately 8g of salt a day, which is much more than the body needs.

A few practical tips for cutting down on salt include:

  • check food labels and choose foods with less salt where colour-coded labels are used, try to pick products with more greens and ambers, and fewer reds, for a healthier choice
  • choose tinned vegetables and pulses with no added salt
  • choose tinned fish in spring water rather than brine
  • only use sauces like soy sauce, brown sauce, ketchup and mayonnaise sparingly, as these are often high in salt
  • eat fewer salty snacks, such as crisps, salted nuts, and salty foods such as bacon, cheese, pickles and smoked fish
  • add less or no salt when cooking use herbs and spices for flavour instead
  • choose low-salt stock cubes, or make your own stock without added salt
  • taste your food first, and do not automatically add extra salt

You can also download the Change4Life Be Food Smart app, which allows you to scan food barcodes to check the salt content.

Think Orange Vitamin A

We dont mean the fruit, at least not yet. We mean orange colored fruits and vegetables. Think bright orange bell peppers, carrots, sweet potatoes, and cantaloupe, all of which are chock full of carotene and Vitamin A. Not only is this vitamin good for healthy skin and overall growth and development, but also healthy teeth and eyes.

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What Drugs And Food Should I Avoid While Taking Vitamin C Plus Zinc

Avoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar products together can result in an overdose or serious side effects.

Avoid the use of salt substitutes in your diet if your multivitamin and mineral contains potassium. If you are on a low-salt diet, ask your doctor before taking a vitamin or mineral supplement.

Do not take this medicine with milk, other dairy products, calcium supplements, or antacids that contain calcium. Calcium may make it harder for your body to absorb certain minerals.

The Killer Bs Vitamin B And B12

5 Benefits Of Taking A Zinc Supplement

When we say killer, we mean great! Whole and unprocessed foods like potatoes, grains, chili peppers, and bananas provide natural Vitamin B. This helps with iron production, immunity, and energy.

B12 helps with the formation of red blood cells and its deficiency can lead to anemia and fatigue. Sources of B12 include meat, cheese, milk, yogurt, and eggs to name a few. If you are over 50, you may need to take supplements of B12. Ask your doctor at Madison Medical Associates if this is appropriate for you.

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It May Improve Vision And Protect Against Eye Disease

Zinc works alongside vitamin A and other antioxidants to support eye health and normal vision. It helps vitamin A produce melanin, a protective pigment found in your eyes . Not getting enough zinc can also worsen your night vision. Some research indicates that zinc supplemented with antioxidant vitamins can slow the progression of age-related macular degeneration a condition in which the central field of vision becomes blurred or lost over time. This is a pretty significant contribution considering macular degeneration is the leading cause of blindness among the elderly in Western countries.

Signs Of Deficiency And Toxicity


A zinc deficiency is rare and is seen most commonly in people who do not absorb zinc well due to digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a zinc deficiency, as well as severe conditions with increased zinc needs like burns and sepsis . Zinc is more efficiently absorbed when taken in smaller doses and in people who are deficient in the mineral.

Other groups at risk for zinc deficiency:

  • Pregnant women. Increased zinc needs for the fetus and during lactation.
  • Low amounts of zinc in human breast milk. High amounts of calcium and phosphorus in cows milk can lower zinc absorption.
  • Vegetarians/vegans. Zinc intake is limited to plant foods like whole grains that have lower bioavailability than from animal foods.

Signs of deficiency include:

  • Loss of taste or smell
  • Poor appetite

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Blood Sugar Regulator Chromium

You only need Chromium in small doses, but it can help to improve the bodys sensitivity to insulin. It may be able to reduce hunger, cravings, and binging. Chromium is found in low doses in many natural foods including whole grains, and fresh veggies and herbs.

If you have concerns that you might not be getting enough vitamins and minerals for your age, speak with your doctor.

Vegan Sources Of Zinc

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If you dont eat animal products, you should still be able to get all the zinc you need from the following foods:

  • Nuts
  • Wholegrain cereals
  • Pulses like beans, lentils, and peas
  • Spinach
  • Fortified breakfast cereals

Zinc aside, its a great idea to have these foods in your diet, as they are packed with fibre, protein, and important nutrients.

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What Are The Benefits Of Taking Zinc

Zinc starts helping the body even before birth. Thanks to zincs role in aiding cells growth and division, its important to get adequate zinc intake during times of rapid growth .

In fact, this vital mineral provides a variety of health benefits throughout the body. As an antioxidant, zinc helps safeguard the bodys cells from free radical damage, which may contribute to aging and the development of a variety of health problems. Zinc plays an important role in your sense of taste and smell. Plus, zinc is a major player in various aspects of cellular metabolism, from spurring the catalytic activity of 100 enzymes to making proteins and DNA.

Perhaps its most well-known role, though, is how zinc helps the immune system. Research shows that zinc supports normal function of the immune cells through the T cells and the B cells.

Regardless, many people turn to zinc for immune support, which is why its often contained in zinc lozenges and other zinc supplements.

And when it comes to the immune system, zinc often goes hand-in-hand with another antioxidantvitamin C. Some studies show that combining zinc with vitamin C helps support healthy immune function, which is why you often see the two paired together in supplements.

What Happens If I Dont Get Enough Zinc

If you dont get enough zinc in your diet, or if you have a condition that prevents your body from absorbing zinc, you may end up with a zinc deficiency.

The symptoms of a zinc deficiency in adults include:

  • Loss of appetite

A lack of zinc during childhood and adolescence can also be a problem. It may cause growth problems, delay puberty, or even lead to the development of learning difficulties.

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It May Offer Protective Effects Against Cardiovascular Disease

In a 2015 meta-analysis, researchers found that zinc supplementation significantly reduced total cholesterol, LDL bad cholesterol, and triglycerides, which are risk factors for heart disease when elevated. And studies show that having adequate levels of zinc in your body may help prevent plaque buildup in your arteries, which can protect your heart.

Can Zinc And Vitamin C Be Taken Together

Zinc Supplements: Types, Benefits, Dosage, and Side Effects

There are so many people out there who are taking multiple vitamins and minerals together without knowing their pros and cons. They consider supplementation as a task and so, in order to get rid of it, they take everything together. This is not a good thing. Public Health Expert and Dietitian Swati Bathwal explain that the composition and solubility of a nutrient should be taken into consideration when making combinations. Unless a nutrient isnt optimally absorbed, it wont provide any benefit to your body. Besides, the time of the day these are taken also affects absorption in some cases.

Absorption is the key factor for any supplement. Mixing two supplements may reduce the absorption that only goes waste. In addition to this, such combinations can cause adverse interactions that can harm your health.

Also Read: Zinc Deficiency Can Be Life-Threatening For COVID-19 Patients

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Synergistic Action Of Nutrients On Physical Barriers

The outer and inner surfaces of an organism, such as the skin and mucous membranes, are the first line of defense against pathogens, toxins and other foreign bodies, as they form physical barriers that prevent entry . SARS-CoV-2 is able to penetrate physical barriers when they are vulnerable. Thus, it can be transmitted directly, when there is physical contact with the infected person, or indirectly, when the infection occurs through droplets and aerosols in suspension or through fomites, where steel and plastic are the materials in which this virus is more viable .

Droplets containing SARS-CoV-2 are transmitted when they come in contact with the oral, respiratory tract and intestinal mucosa and the conjunctiva, tissues that express ACE2 necessary for the entry of this virus into the body. However, whether the consumption of food contaminated with SARS-CoV-2 can cause its transmission through the digestive system remains to be confirmed . Thus, the physical and functional integrity of the physical barriers, especially epithelial cells, is important for reducing the risk of SARS-CoV-2 contagion.

The epithelial cells are joined by distinct intercellular junctions, known as the epithelial junctional complex, which is formed by tight junctions, adherens junctions and desmosomes . Because they act as a selective barrier, this complex prevents the entry of pathogens and toxins into the bloodstream.

Table 1. Functions and protein constituents of the junctional complex.

What Does Zinc Do

Zinc is found in cells throughout the body. It helps the cells to grow and divide, and is necessary for the activity of enzymes, proteins and DNA. The body cannot make zinc so it must be obtained from food. It is mainly stored in the muscle and bone.

Zinc is important for many of the bodys functions.

Immune system: The body needs zinc to fight off infection. People who dont have enough zinc in their body may be at greater risk of pneumonia and other infections. Children and the elderly are at greater risk.

Wound healing: Zinc supports the skin. If you dont have enough zinc, it can lead to skin changes that initially look like eczema. Zinc supplements may be used to help people whose leg ulcers wont heal.

The common cold: Zinc is sold in some products to help with the common cold. Research shows that taking zinc lozenges or syrup can make cold symptoms less severe and last for less time, especially if you take them in the first 24 hours.

Age-related macular degeneration: Some research has shown that zinc is important in preventing and slowing the progression of age-related macular degeneration.

Taste and smell: Zinc is crucial for one of the enzymes needed to taste and smell.

Healthy people who dont have enough zinc in their diet may experience hair loss, diarrhoea, impotence, eye and skin problems and loss of appetite.

Having enough zinc is especially important during pregnancy and for children to ensure they grow and develop properly.

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Zinc Supplements: What To Know

There are numerous types of zinc supplements, including zinc gluconate, picolinate, acetate, and citrate, and various forms, such as lozenges, capsules, and drops.

According to the National Institutes of Health, routine zinc supplementation is not recommended without the advice of a health care professional. In addition to choosing the best form and dose , zinc can interact with certain medications, medical conditions, other supplements, and foods.

For example, zinc should not be inhaled through the nose, as this may cause permanent loss of smell. Zinc may decrease how much antibiotic the body absorbs from the gut. Supplemental zinc can reduce blood sugar in people with type 2 diabetes, which may impact medication needs and blood sugar control. High-dose calcium supplements may decrease zinc absorption, and taking zinc sulfate with black coffee has been shown to reduce the minerals absorption by half.

Should You Take Zinc For A Cold Or Covid

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This immune-boosting mineral has been popular during the pandemic. Heres a look at what it can actually do.

Although many of us are getting fewer colds this year than usual , were also more concerned than ever with keeping our immune systems strong. For some, that means reaching for supplements thought to boost your bodys defenses, and zinc is one of the more popular choices. According to estimates from Nutrition Business Journal, consumers spent $162 million on zinc supplements in 2020, a 35 percent increase over the previous year.

Zinc has a reputation for ending colds more quickly and helping you feel better faster. But as with many supplements, the science surrounding the claims still hasnt quite caught up to consumer interest.

We know that people take it a lot, but we also know there isnt a lot of scientific validation for zinc supplementation, says Suma Thomas, MD, a cardiologist at the Cleveland Clinic who has studied the possible effects of zinc supplements on COVID-19 patients.

Zinc supplements arent regulated by the Food and Drug Administration in the same way that medications are. So before you decide to spend your money on zinc pills or lozenges, keep these five points in mind.

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Zinc Supplements: What To Know If You’re Thinking Of Taking Them

A nutritionist explains the benefits of zinc, and if supplements are necessary.

You may be familiar with zincs role in supporting immunity, and that connection might leave you wondering if you should be taking a zinc supplement. As a registered dietitian, I recommend that you get your zinc from food rather than a bottle, and there are important reasons behind that advice. Heres what to know about zinc supplementsalong with some of zincs additional benefits and top food sources to rely on.

Zinc May Interact With Medications

If youre planning to take zinc supplementseven just for the duration of a coldyou should talk to your doctor about whether zinc will interact with any other medications youre taking. For example, taking zinc with certain antibiotics can lower both the amount of the medication and the amount of zinc your body absorbs. Zinc supplements can also interfere with the effectiveness of certain rheumatoid arthritis drugs.

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How Do I Get Enough Zinc

Zinc is found in many foods such as meat, fish, poultry, cereals and dairy foods. The amount of zinc the body can absorb is affected by how much protein is in the diet, so vegetarians and vegans, or people on long-term restricted diets, are more likely to experience zinc deficiency.

Some people may need more zinc than they can get from food alone. Zinc can be found in zinc supplements or multi-vitamin supplements and cold remedies that contain zinc.

The Very Best Vitamins For Your Body From A To Zinc

Can You Take Zinc Supplement in Addition to Multivitamin?

Posted on by Madison Medical Associatesin Healthy Living

You want to eat healthy and sometimes wish there was a silver bullet that could give you everything your body needs on a daily basis. Is that true?

While there might not be a silver bullet, there are some supplements that can help! Were not talking about a long trip to the drugstore to load up on supplements, although they can help in some cases. We mean the very best vitamins for your body from A to Z from the foods you consume.

Take notes, and add these vitamins and minerals to your weekly grocery list.

While there might not be a silver bullet, there are some supplements that can help! Were not talking about a long trip to the drugstore to load up on supplements, although they can help in some cases. We mean the very best vitamins for your body from A to Z from the foods you consume.

Take notes, and add these vitamins and minerals to your weekly grocery list.

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What Is The Most Important Information I Should Know About Vitamin C Plus Zinc

Multivitamins and minerals can cause serious or life-threatening side effects if taken in large doses. Do not take more of this medicine than directed on the label or prescribed by your doctor.

Ask a doctor or pharmacist if it is safe for you to use multivitamins and minerals if you have other medical conditions or allergies.

Ask a doctor before using this medicine if you are pregnant or breastfeeding. Your dose needs may be different during pregnancy. Some vitamins and minerals can be harmful if taken in large doses. You may need to use a specially formulated prenatal vitamin.


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