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Doctors consider other risk factors — such as poor dietary intake and genetics — alongside blood results when determining whether you need supplements Risk factors for zinc deficiency include insufficient dietary intake, poor absorption, alcoholism, genetic mutations, and old age.

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts. Foods highest in zinc include 30 :. Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.

Keep in mind that zinc found in plant-based sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption While many foods are naturally high in zinc, certain foods — such as ready-to-eat breakfast cereals and snack bars — are fortified with zinc Zinc occurs naturally in foods like shellfish, meat, poultry, and dairy, and is added to other foods, such as breakfast cereals and snack bars.

Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects. The most common cause of zinc toxicity is too much supplemental zinc, which can cause both acute and chronic symptoms Symptoms of toxicity include 33 :.

For example, chronic high zinc ingestion can interfere with your absorption of copper and iron. Reductions in copper levels have even been reported in people consuming only moderately high doses of zinc — 60 mg per day — for 10 weeks In order to avoid overconsumption, stay away from high dose zinc supplements unless recommended by a doctor.

The Recommended Dietary Allowance RDA is 11 mg for adult males and 8 mg for adult females 1. People who are pregnant and breastfeeding should consume 11 and 12 mg per day, respectively Unless a medical condition is hindering absorption, you should easily reach the RDA for zinc through diet alone.

However, people with certain dietary restrictions, including vegans and vegetarians, may have difficulty meeting their needs through diet alone 1. The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people with zinc deficiencies, who may need to take high dose supplements 1.

If you take supplements , choose absorbable forms such as zinc citrate or zinc gluconate rather than zinc oxide, which is poorly absorbed Zinc toxicity may cause diarrhea, headache, abdominal cramps, and reduced immunity.

Most people can obtain their daily dose of zinc through diet alone. Zinc is needed for DNA synthesis, immune function, metabolism , and growth. Most people meet the RDA of 11 mg for males and 8 mg for females through diet , but older adults, those following restrictive diets, and people with conditions that inhibit zinc absorption may need to supplement.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Learn about the symptoms of zinc deficiency and how to treat it. Zinc is absolutely essential for good health, but consuming too much can have several side effects.

Here are 7 signs and symptoms of zinc overdose. Zinc is one of the most widely studied forms of acne treatment. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy.

You may get all you need from the food you eat. You should not take high doses of zinc for more than a few days unless your doctor tells you to. Talk to your doctor before taking more than 40 mg of zinc per day and take breaks from zinc supplementation.

During those breaks, get zinc from a well-balanced diet. Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Research has shown that less than 40 mg a day is a safe amount to take over time, but researchers are not sure what happens if more is taken over a long period.

Additional concerns have been raised about combining multivitamins and additional zinc supplements and an increased risk of dying from prostate cancer. Speak with physician. Taking mg of zinc daily, or taking supplemental zinc for 10 years or longer, has been linked with a doubling of the risk developing prostate cancer in men.

Common side effects of zinc include stomach upset, nausea, vomiting, and a metallic taste in the mouth. High doses of zinc can cause dizziness, headache, drowsiness, increased sweating, loss of muscle coordination, alcohol intolerance, hallucinations, and anemia. Very high doses of zinc may actually weaken immune function.

High doses of zinc may also lower HDL "good" cholesterol and raise LDL "bad" cholesterol. Some people who have used certain zinc nasal sprays to treat a cold have lost their sense of smell.

Talk to your doctor before using a zinc nasal spray. If you are being treated with any of the following medications, you should not use zinc without first talking to your health care provider.

Amiloride Midamor -- Amiloride is a potassium-sparing diuretic water pill that may increase the levels of zinc in your blood. Do not take zinc supplements if you take amiloride. Blood pressure medications, ACE Inhibitors -- A class of medications called ACE inhibitors, used to treat high blood pressure, may decrease the levels of zinc in your blood.

ACE inhibitors include:. Antibiotics -- Zinc may decrease your body's absorption of two kinds of antibiotics, quinolones and tetracyclines. These include:. Cisplatin Platinol-AQ -- This drug, used for chemotherapy to treat some types of cancers, may cause more zinc to be lost in your urine.

If you are undergoing chemotherapy, do not take zinc or any other supplement without talking to your oncologist. Deferoxamine Desferal -- This medication, used to remove excess iron from the blood, also increases the amount of zinc that is lost in urine. Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids such as prednisone , cyclosporine, or other medications intended to suppress the immune system.

Penicillamine -- This medication, used to treat Wilson's disease where excess copper builds up in the brain, liver, kidney, and eyes and rheumatoid arthritis, decreases the levels of zinc in your blood. Thiazide diuretics water pills -- These medications lower the amount of zinc in your blood by increasing the amount of zinc that is passed in your urine.

If you take thiazide diuretics, your doctor will monitor levels of zinc and other important minerals in your blood:. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no.

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Zind Clinic offers appointments in Arizona, Florida Zknc Minnesota Safe and effective at Mayo Clinic Health System locations. Zinc, a Znic found throughout your body, helps your immune system and metabolism function. Nutritional guidelines for sports performance testing is Nutritional guidelines for sports performance testing important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Zinc that's used topically is known as zinc oxide. Children need Zijc to grow Nutritional guidelines for sports performance testing develop. Zinc is a mineral that is important for immune function, wound healing, Healthy cauliflower dishes Zinc senses of Ziinc and taste. When your child Zijc about 6 months old, Hair growth ingredients can start giving solid foods with zinc to your child. Children 7 to 24 months need 3 mg of zinc each day. Foods with zinc are especially important for babies who are fed only breast milk. Levels of zinc in breast milk are high after birth and go down over the first 6 months. After 6 months, it is important to introduce foods with zinc to meet nutritional needs.