How do you know if you need more zinc in your diet?

Zinc is a mineral that is crucial to the body in many ways. Although only small amounts are needed (the recommended daily allowance is 11 mg a day for adult men and 8 mg for adult women), this micronutrient helps the body to function properly. Even slightly low levels of zinc can affect immune function. A meta-analysis showed that zinc strengthens the immune system enough so that supplementing with it can reduce the duration and severity of the common cold, as long as it is taken in time (Prasad, 200).

So instead of having to worry about making a decision at the pharmacy, you can simply choose one and start your supplement regimen. Just be careful with zinc nasal sprays, as some people have reported that their sense of smell is weakened as a side effect (Hemilä, 201). Low levels of zinc are also known to cause weight loss. Manipulates levels of ghrelin and leptin (the satiety hormones) in the body.

Therefore, lower than ideal levels of zinc can leave you without appetite and, as a result, with involuntary weight loss. Unfortunately, you'll have to watch for diarrhea on both sides of your zinc intake. Drinking too much can cause this unpleasant symptom, in addition to having a deficiency. Diarrhea can also worsen a deficiency of this crucial mineral because it prevents proper absorption.

This is also serious because zinc is essential for the immune response to intestinal problems that could lead to loose stools. So, if you know you're deficient (even if you're already following a treatment plan) and you've had diarrhea for several days, it's time to call your healthcare provider. It's hard to overstate the importance of this mineral for this process. The role of zinc in wound healing is multidimensional, and obtaining the right amount allows all the steps of this process to be carried out (Lin, 201. In the United States, deficiencies may not be very common), but it is estimated that 20 to 25% of adults aged 60 and over do not consume enough zinc, even after counting supplements (Pisano, 201).

In another study, 9 out of 15 patients saw an improvement, although researchers say this improvement is not significant enough to draw conclusions. due to the small size of the studio. More work needs to be done, but dietary zinc can be an easy and safe way to lower levels and, potentially, delay or stop hair loss (Park, 200). People with acrodermatitis enteropathica, a rare genetic disorder linked to zinc, have many symptoms related to zinc deficiency, such as alopecia, dermatitis and diarrhea.

People who take proton pump inhibitors to reduce stomach acid may also have low levels of zinc, as these medications interfere with absorption. There are some tests that professionals can try, although none are 100% accurate. You may show normal levels of zinc on the test, even if you actually have a deficiency. You can take a plasma test, which is taken from blood plasma (the yellowish liquid component of blood).

There are also urinalysis and hair tests to detect the presence of zinc. However, you may not need to take supplements, as the recommended daily allowance is relatively easy for omnivores to reach. Reference dietary guidelines limit daily zinc intake to 40 mg, a figure that is based on the time when zinc begins to interact negatively with copper levels (Inst. Zinc is the second most abundant essential mineral in the body (behind iron), says Dr.

Josh Axe, D, N, M. The recommended daily amount of zinc is eight milligrams a day for adult women and 11 for adult men, but certain groups of people are prone to falling short, according to the National Institutes of Health. People who struggle with eating disorders, alcoholism and digestive diseases are at greater risk of true zinc deficiency, explains Jessica Crandall, RDN, CDE, founder of the Denver Wellness and Nutrition Center-Sodexo and spokesperson for the Academy of Nutrition and Dietetics.

Elijah Rinner
Elijah Rinner

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