How Much Zinc Should You Take To See Benefits
Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams for adult women and 11 mg for adult men. While only a small amount may be needed, dont underestimate the power of this mighty mineral.
Why Supplements Might Help Prevent Or Treat Covid
While science can show whether a drug is effective, we may not always know why. When antibiotics were first discovered in the 1920s, there was limited understanding of the biology involved. But lacking an explanation for their benefit did not discourage doctors from recommending these highly effective treatments.
If its less clear whether a drug works, biologic plausibility that is, a logical and well-understood reason why the drug should work increases the expectation that it might.
So, what suggests that vitamin C, vitamin D, zinc, and melatonin might help work against any virus?
- Vitamin C is an antioxidant that has long been promoted as a key player in healthy immune function.
- Zinc may have antiviral activity, whether by improving immune cell function that counters viral infections or by reducing the ability of viruses to multiply.
- Some evidence suggests that combining vitamin C and zinc may limit the duration and severity of cold symptoms.
The cases for vitamin D and melatonin differ. While there is also evidence that vitamin D and melatonin may have positive effects on immune function, a specific antiviral effect remains unproven.
Legumes Are A Vegetarian
Krista Linares, RDN, who is the founder of Nutrition con Sabor in Raleigh, North Carolina, emphasizes that while zinc is commonly found in animal products, vegans and vegetarians arent out of luck. Legumes like chickpeas, lentils, and beans also provide zinc, she says. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.
Of these foods, 1 cup of lentils, which offers 2.52 mg per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame , black beans , and canned chickpeas .
For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber, according to a study published in October 2015 in Clinical Diabetes.
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The 10 Best Foods That Are High In Zinc
Zinc is a mineral thats essential for good health.
Its required for the functions of over 300 enzymes and involved in many important processes in your body .
It metabolizes nutrients, maintains your immune system and grows and repairs body tissues.
Your body doesnt store zinc, so you need to eat enough every day to ensure youre meeting your daily requirements .
Its recommended that men eat 11 mg of zinc per day, while women need 8 mg. However, if youre pregnant, youll need 11 mg per day, and if youre breastfeeding, youll need 12 mg.
Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding (
However, eating a healthy balanced diet that includes zinc-rich foods should satisfy everyones needs.
Here are 10 of the best foods that are high zinc.
Even Without Convincing Evidence Why Not Take Them Anyway
Despite questions about the overall benefit of these supplements, many doctors began prescribing them routinely in the early days of the COVID-19 pandemic. The logic may have been that with so little known about how to best treat this new infection and a long track record of safety for these supplements, why not?
But there are significant hazards to consider. These include side effects, allergic reactions, interactions with other drugs, the cost of unnecessary supplements, and the dangers of taking too much. For example:
- High doses of vitamin C may cause diarrhea or stomach upset. There have also been concerns that high-dose vitamin C supplementation may interfere with blood thinners or cholesterol-lowering medications.
- High doses of vitamin D can cause severe symptoms, such as stomach upsets, kidney injury, and pancreatitis, and may even be life-threatening.
That said, people with nutritional deficiencies should receive supplements. Zinc or vitamin D deficiencies are not rare, and may contribute to poor immune function. Therefore, even without specific evidence linking supplement use with improvement among people with COVID-19, these supplements may be appropriate for people in whom deficiency is suspected or confirmed. For example, a person with little sun exposure and a diet low in dairy products may be likely to have vitamin D deficiency. A simple blood test can confirm or rule out vitamin D or zinc deficiency.
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Immunomodulatory Role Of Other Nutrients
The anti-oxidant Vitamin E, and trace element selenium, are major components of anti-oxidant defense. Epidemiological studies demonstrate that deficiencies in either of these nutrients alters immune responses and viral pathogenicity. It has been noted, that there is a correlation between geographic selenium levels and COVID-19 cure rates in different Chinese provinces . Vitamin E and selenium both act through anti-oxidant pathways to increase the number of T cells, enhance mitogenic lymphocyte responses, increase IL-2 cytokine secretion, enhances NK cell activity, and, decreases the risk of infection . Selenium and vitamin E supplementation has also been shown to increase resistance to respiratory infections . It is worthy to note that mixed tocopherols are more effective than α-tocopherol alone, due to the range of receptors for these nutrients .Despite these beneficial roles in immunity, there is limited information on the effects of vitamin E or selenium supplementation in humans with COVID-19 infection, though patients are encouraged to have adequate intakes of these antioxidant nutrients.
Female Pattern Hair Loss And Te
Data on vitamin D in female pattern hair loss and TE contradict data derived from studies indicating that women with FPHL or TE have lower levels of vitamin D than controls, and studies showing no correlation or even opposite results . To elucidate the role of vitamin D in FPHL and TE, additional large-scale trials are necessary .
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Whats The Evidence That Supplements Are Helpful For Covid
Though COVID-19 is a new illness, a few clinical trials have explored the possibility that supplements may be effective. And, unfortunately, most of the evidence is unconvincing.
For example, a few observational studies link lower blood vitamin levels with a higher risk of testing positive for the virus that causes COVID-19 . But studies like these cannot prove that vitamin D protects people against infection. Further, a randomized controlled study of people with moderate to severe COVID-19 who received a high dose of vitamin D showed no benefit.
Similarly, a 2021 study of zinc and vitamin C demonstrated no benefit for people with mild COVID-19. In this study, people whose symptoms did not require hospital admission were randomly assigned to receive
- only vitamin C, 8,000 mg/day
- only zinc, 50 mg/day
- both supplements at the doses above
- neither supplement.
The researchers found that people receiving the supplements, whether individually or combined, had no improvement in symptoms or a faster recovery when compared with otherwise similar patients receiving neither supplement.
Proponents of melatonin for COVID-19 have encouraged researchers to perform trials of this supplement, but so far convincing evidence of benefit is not yet available.
/7health Benefits Of Having Zinc
Zinc is a trace mineral, required by our body in a small amount. It is an essential nutrient required to activate more than 300 enzymes in the body that helps to carry out different functions in the body. Zinc majorly helps in DNA creation, cell growth, protein building, healing damaged tissue, and strengthening the immune system. Taking a sufficient amount of this mineral is particularly important during times of rapid growth, such as childhood, adolescence, and pregnancy.
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Top 10 Foods Highest In Vitamin C
Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing.
Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer.
Vitamin C, like zinc and vitamin A, also helps support your immune system.
High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value for vitamin C is 90mg.
Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density , or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.
/7the Right Way To Take Vitamin C
Studies suggest that our body’s capacity to absorb Vitamin C decreases by 50 per cent when we take more than 1000 mg of this vitamin in a day. All the extra amount of the vitamin is moved out of the body through urine.
It is best to take Vitamin C in the raw form as heat and light can destroy the amount of vitamin in the particular food. Cooking Vitamin C rich food for a long time at a high temperature can break down the vitamin. Apart from that, cooking in water can also make the vitamin seep into the liquid and when the liquid is not consumed you may not get the vitamin. Stir-frying or blanching are the best ways to preserve the vitamin. Also, try to eat fruits that are ripe as they contain the maximum amount of Vitamin C.
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Will Taking Zinc Protect Me From Coronavirus
At this time, there is no hard evidence proving that zinc can help with COVID-19. High-dose zinc has been found to reduce how long cold symptoms last, and it is known to play a key role in supporting the immune system, but so far there hasnt been enough research done to determine its impact on someone with coronavirus.
Zinc is the second-most common trace mineral in our bodies, affecting all organs and cells. Its an essential mineral that most Americans get plenty of in our diets by eating foods like beans, nuts, whole grains, red meat, poultry, and dairy.
Zinc helps to strengthen the immune system and regulates metabolism, and if youre eating foods regularly that contain zinc, you are likely getting enough to feel the positive impact of the mineral without needing to add an extra daily supplement.
Those who are pregnant, as well as some infants and children, may be told by a physician to add a zinc supplement for extra care, but most of us who are healthy and follow a balanced diet are getting enough zinc.
If a person isnt zinc deficient, taking a zinc supplement likely wont provide any additional protection. Experts have found that once you have the minimal of amount of zinc in your system, adding a supplement doesnt necessarily mean your immune system is boosted even more.
Garden Of Life Vitamin Code Raw Zinc
Price: $$
While its not always obvious, some supplements can contain animal-derived ingredients, making the product unsuitable for vegans.Some commonly used ingredients that arent vegan-friendly include digestive enzymes like lipase, caprylic acid from milk, gelatin, and magnesium stearate, which is often pork-derived.
Garden of Life is a whole-foods-based supplement brand with products that are certified organic and non-GMO verified.Their Vitamin Code Raw Zinc is a good option for , as its third-party tested to ensure the product is vegan as well as gluten-free.
In addition to providing 30 mg of plant-based zinc, each serving also contains vitamin C, a raw organic fruit and vegetable blend, and live probiotics and enzymes to support healthy digestion.Its recommended that adults take 1 serving of 2 capsules per day with or without meals.
For those who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or another beverage.
Also Check: What Are The Best Vitamins For Me
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.
Q: Will Vitamin C Or Zinc Immune Boosters Really Help My Cold
A: Many products are marketed to prevent and treat colds and other viral upper respiratory infections. These range from plain vitamin C to fancier powders you can mix with water and drink. Unfortunately, evidence that these products show actual benefits is lacking.
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Vitamin C is an important nutrient. Yet studies evaluating its effectiveness during acute illness show, at best, an 8% speedier recovery meaning youll feel better 13 hours sooner during a typical seven-day illness. At worst, the studies demonstrate no benefit at all.
Some cold and flu prevention products contain zinc. While an old study on its use in treating colds was promising, the results were questioned because a zinc product manufacturer funded the research.
No studies on zinc have since shown any benefit. Whats more, toxicity from taking high amounts of zinc is a definite risk.
Its hard to know whether taking these cold products might produce a placebo effect or if any perceived benefit is due to hydration and electrolyte replacement.
So while taking vitamins when youre sick probably wont hurt you, the best medicine still seems to be time, fluids and rest.
Family medicine physician Donald Ford, MD
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What Are Some Side Effects That I Need To Call My Doctor About Right Away
WARNING/CAUTION: Even though it may be rare, some people may have very bad and sometimes deadly side effects when taking a drug. Tell your doctor or get medical help right away if you have any of the following signs or symptoms that may be related to a very bad side effect:
- Signs of an allergic reaction, like rash hives itching red, swollen, blistered, or peeling skin with or without fever wheezing tightness in the chest or throat trouble breathing, swallowing, or talking unusual hoarseness or swelling of the mouth, face, lips, tongue, or throat.
- Very upset stomach or throwing up.
- Severe diarrhea.
- Numbness and tingling.
Elderberry With Zinc And Vitamin C For Adults Immune Support Supplement By Redlight Alt Launches On Amazon
- Date: Feb 28, 2022
summary
An advanced immune support supplement adults from REDLIGHT ALT has recently launched on Amazon. This natural supplement is a combination of elderberry, vitamin C, turmeric, ginger, zinc, echinacea, and other immunity boosting ingredients. Continue reading
prREACH
Winnipeg, MB, Feb 28, 2022 /prREACH/ — REDLIGHT ALT is pleased to announce the Amazon launch of its naturalimmune support supplement adults. Dedicated to delivering high quality supplements at great prices, REDLIGHT is a trusted destination for the most advanced health supplements. The companys new immunity booster supplement protects users from daily toxins and helps them live a more active, healthier, and energetic lifestyle. These vegetarian capsules are made of 10 highly effective immunity boosting ingredientscontaining high levels of antioxidants as well as a variety of vitamins and minerals.
To find out more about the product, please visit https://www.amazon.com/dp/B09NZRNV69?ref=myi_title_dp
A combination of elderberry with zinc and vitamin c for adults as well as many more potent immune support ingredients, REDLIGHT ALT supplement is packed with antioxidants and vitamins that can help fight off infection and inflammation while enhancing the natural immune defense of the body.
To find out more about REDLIGHT ALT and its impressive range of products, please visit the companys official website or Amazon storefront.
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Should I Be Taking Vitamin C To Protect Against Coronavirus
Similarly to the situation with zinc and vitamin D, theres currently insufficient data supporting for or against using vitamin C for the treatment of COVID-19.
Vitamin C is also known as ascorbic acid, and its an antioxidant that impacts the immune system. Vitamin C also protects against damage caused by cigarette smoke, air pollution and UV sun rays. Citrus fruits, like oranges and grapefruit, are a great source of vitamin C, as well as vegetables like broccoli and baked potatoes.
Most people in the United States are getting enough vitamin C from their diet, but some people need more than others. If youre a smoker, or are often exposed to secondhand smoke, you may need more vitamin C in the form of a supplement so its important to talk to your doctor if you might not be getting enough.
While there hasnt yet been enough research done to know the full impact of vitamin C on coronavirus, many people think it can be a remedy for the common coldbut research shows that vitamin C supplements dont actually reduce the risk of getting a cold. It is true, however, that cold symptoms can be milder and last for a shorter length of time in those who do take vitamin C supplements.
There are currently clinical trials underway to further research whether or not vitamin C can effectively be used as a treatment for COVID-19.
