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Health Freedom Resources
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About ZincZinc is really beneficial as a nutrient. It is used in innumerable processes of the body for energy, sexual reproduction, immune function, protein synthesis, activating enzymes, growth, mental balance, gut health, healthy skin/hair and eyes, sense of taste and smell, and more. [7], [13] A deficiency of zinc affects the immune system as well as many other systems of the body. A zinc deficiency could result in loss of a sense of smell and taste. Zinc deficiency can also cause loss of appetite, hair loss, diarrhea, inflammation, slow wound healing and increased susceptibility to infections and many other detrimental effects. [7] [8] [14] People often ask what is the best kind of zinc to get to supplement zinc. By "best" they usually meant "the most absorbable by the body" in order to get highest amount into their bodies. Zinc sulfate is one of the most common and inexpensive, but it is one of the less absorbable forms. Zinc oxide is even less desirable. Better choices for bioavailablity are zinc picolinate and zinc citrate. Zinc gluconate is somewhere in the middle. High dose supplementation is not necessarily the best longterm strategy. Short term, a high dose of zinc should be okay, if you are deficient. Long term however, be careful. There are things you should understand about zinc. You can get too much zinc, on the other hand. It is best to be aware of the side effects of anything you are going to take. Even at 40 mg per day, in excess "In some people, zinc might cause nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage." [4] According to the National Institutes of Health Zinc Fact Sheet, "When people take too much zinc for a long time, they sometimes have problems such as low copper levels, lower immunity, and low levels of HDL cholesterol (the "good" cholesterol).[5] Also, a study in 2007 showed high 80 mg zinc supplementation resulted in increased hospitalizations for urinary tract infections and kidney and prostate problems. [11] Excess zinc can create unintended health consequences because it can create an imbalance with other essential nutrients, especially copper. [14] Too much zinc impairs the absorption of copper, which then can cause you problems like anemia, fatigue and weakness, frequent sickness, weak and brittle bones, problems with memory and learning, difficulties walking, increased cold sensitivity, pale skin, premature gray hair and vision loss. [6] So watch out for taking daily excess zinc which may result in a copper deficiency. This would obviously be more likely in people who supplement with high dose zinc when they were not deficient to begin with, or who are already low in copper. So how do you know if you are deficient in zinc? Zinc is hard to accurately assess by blood test because that doesn't reflect what is inside the cells. There is a taste test that can be done at home or with a sample, that will give you immediate information about your zinc status. When you have plenty of zinc, more zinc will taste bitter, metallic and very unpleasant. There are liquid zinc test bottles sold especially for this taste test, but you could just get some simple liquid zinc sulfate (10 to 50 mg) and squirt a dropperful of 50 mg into a few ounces of water, or put a teaspoonful of lower dose 10 mg zinc sulfate into a cup with a few ounces of water. Hold this under your tongue for half a minute. If it tastes awful and your immediate reaction is to spit it out, you do not need more zinc! Your body already has enough. If the taste is neutral like water or sweet, you lack sufficient zinc and could use more from food or supplements. Somewhere in between, when after a delay it starts tasting somewhat bitter, then you have some zinc but maybe not adequate for all the functions it is needed for. Simple. Supplementing is not so simple. You don't want to take too much for too long, although a week or so of higher dose zinc supplements is ok according to some medical websites. Check with your health practitioner, obviously, and see if he has advice about zinc for you. You could also do the zinc taste test again to verify that you aren't continuing to take more zinc daily when you already have enough. A safer way to get enough zinc regularly is through your diet. Oysters are the highest source for a blast of zinc,if you can stand eating them, and they also contain copper. If you don't eat oysters, there are plenty of other foods that are have zinc like beef, shellfish, eggs, beans, nuts and seeds. Many people in developed countries are not heavily deficient, unless they are elderly or malnourished, but they may not really have all they need either for optimal function. Many foods contain anti-nutrient components that make it harder to absorb zinc from food. These include high-fiber foods like grains, beans, nuts and seeds, which although they contain zinc, also contain phytates that protect the plant seeds unless soaked, sprouted or fermented. So vegetarians may have to eat double amounts to get enough zinc. On the other hand, if you aren't deficient, you won't be getting too much with these foods and can eat an abundance. Smoking, alcohol, inflammatory bowel diseases, and coffee reduce zinc absorption. General malnutrition is also a factor for poorer populations. Exercise, on the other hand, increases the need for zinc. So you can see that it can be tricky to get the right amount of zinc for your needs, and while you may think supplements useful, you don't want to take too much when you don't need it or for too long, and end up with a toxic imbalance. If you do supplement with zinc, you could alseat or take some copper at another time of day to give your body a balance. [12], [14] There are various foods and medicines that can drive zinc into the cells, where it acts to fight viral infections among other functions. These substances are called "zinc ionophores". Hydoxychloroquine is a medical zinc ionophore. There are natural zinc ionophores - foods and nutrients that aid zinc in getting through the cell membrane and into cells for immune work. These include the flavonoid quercetin, found in many plant foods and epigallocatechin-gallate (EGCG), found in highest amounts in green tea. Quercetin is a fat-soluble bioflavonoid found abundantly in onions, apples, buckwheat, citrus fruits, cherries, red grapes, raspberries and green leafy vegetables including broccoli. My personal favorite way to get extra zinc is by eating an organic Pumpkin Seed Butter. It can be stone ground and creamy so all its nutrients are more available than in whole seeds. It not only contains a good amount of zinc, but also magnesium, potassium, manganese, chromium, copper, molybdenum, selenium, B vitamins, vitamin K, and tryptophan. (As with most seeds, there are more Omega 6 than Omega 3 fatty acids, so don’t overdo it.)[15] So a few times a week, I like to mix a drizzle of pumpkin seed butter into salad dressing made with lemon juice, or spread it on apple slices, or dip red pepper, apple and carrots slices in it, or mix with garlic and drizzle it over cooked greens and onions, or top oatmeal or buckwheat cereal with a tablespoon along with berries or red grapes. You can fit some pumpkin seed butter into almost any diet you follow, except carnivore which can supply zinc from meats. The best thing about gettng zinc from food surces on a regular basis (like pumpkin seed butter) is that I can taste what I am eating, and if I don’t have the desire to eat it, I am pretty sure it is because I have enough zinc. When I do have the urge to eat some, I figure there is a desire for the nutrients in it. By the way, I did the zinc taste test recently, and the zinc test liquid tasted really, really bad to me. So I know I don't need to supplement with more at this time. This post is for information only. I recommend you also research, and consult your health practitioner for advice, when you want to take supplements to improve your health. Disclaimer: The information above should not take the place of medical advice. It is for information only, not intended to diagnose, prevent, treat or cure any disease.. We encourage you to talk to your healthcare providers about your interest in, questions about, or use of medications or dietary supplements and what may be best for your overall health.
1 https://www.britannica.com/science/quinine
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