An essential trace mineral found in shellfish, meat, seeds and pulses.
Why it’s used: Contributes to normal immune function, normal cognitive function, the maintenance of normal hair, skin and nails, and normal testosterone levels.
Zinc is an essential trace mineral that helps make new cells and enzymes, process the carbohydrate, fat and protein in food, and supports normal wound healing. Good sources include meat, shellfish, dairy foods such as cheese, bread and cereal products such as wheatgerm, along with seeds and pulses.
Zinc contributes to normal immune function, normal cognitive function, the maintenance of normal hair, skin and nails, and the maintenance of normal testosterone levels in the blood. That range of roles is why zinc appears in so many formulas, from everyday multivitamins to men's health products.
On labels you may see zinc citrate, gluconate, picolinate, bisglycinate, sulphate or acetate. The NIH notes it is not clear whether one form is better than the others. Because high doses of zinc reduce the amount of copper the body can absorb, products that provide larger amounts of zinc sometimes include a little copper too. As with any mineral, it is the total from all your supplements that counts.
3 findings behind this ingredient. Hover a card for the detail and the source.
Cochrane review of 16 therapeutic trials (1,387 people) and two prevention trials (394 people). Zinc cut cold duration by about one day and lowered cold incidence, though bad taste and nausea were more common.
Double-blind, placebo-controlled trial in 50 healthy adults aged 55–87 taking 45 mg zinc as gluconate daily for a year. Infections and markers of inflammation and oxidative stress were significantly lower than on placebo.
Cross-sectional study of 40 men, a zinc restriction study in four young men and a supplementation study in nine older men. Six months of zinc gluconate raised testosterone from 8.3 to 16.0 nmol/L in the zinc-deficient men.
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The NHS advises not taking more than 25mg of zinc from supplements a day unless your doctor recommends it. Adults need around 7 to 9.5mg a day, and most people get this from food. Higher long-term doses can reduce copper absorption.
Zinc contributes to the maintenance of normal testosterone levels in the blood. This is an authorised description of its role in the body's normal function, which is why it often appears in men's health formulas. It does not raise testosterone above normal levels.
The NIH suggests taking quinolone or tetracycline antibiotics at least 2 hours before, or 4 to 6 hours after, a zinc supplement, because each can reduce the absorption of the other. Ask your pharmacist about your specific medicine.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Zinc Benefits: Must Get the Dose Right
Dr Brad Stanfield, GP (MBChB) · Dr Brad Stanfield on YouTube
Zinc 101 with a Registered Dietitian
Amanda Natividad-Li, RD · Amanda Natividad-Li l Registered Dietitian & Chef on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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