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Zinc is just one of the minerals that your body needs to function at its optimal level. Since our body is made up of systems, it is affected by the levels of zinc we have in store. Our immune system is one of the few perfect examples where zinc exerts its benefits.
There are different types of zinc currently available in the market. In this blog, we will explore which type of zinc might be the best for you.
Why Is Zinc Important for the Body?
Zinc is essential for a range of bodily processes. It plays a role in the following:
The mineral strengthens and supports the development of your immune system. It allows you to fight against diseases - particularly infections.
Molecular function. Zinc helps cells grow, divide, and repair. This molecular function is crucial for nearly everything the body does—from wound healing to attaining healthy, glowing skin.
Protein and DNA Synthesis. The mineral is crucial in making your DNA, which represents your genes, and creating proteins that can perform different functions.
Zinc plays an extensive role in the body. If you have zinc deficiency, you will most likely suffer some health conditions in systems where zinc is important like the immune system and skin.
What Are the Different Types of Zinc?
Zinc supplements have different forms like tablets or syrups. Each of these types has unique advantages, depending on your health goals. Here’s an overview:
Zinc | Rate of Absorption | Advantages |
Zinc Gluconate | Moderate | Famous for immune support, it is often found in cold lozenges and is commonly used to alleviate cold symptoms. |
Zinc Picolinate | High | Known for excellent absorption, it is ideal for general health. It is recommended for people with low zinc levels. It's a great choice if you're seeking a general wellness boost. |
Zinc Citrate | Moderate to High | Gentle on the stomach, good for overall wellness. Suitable for daily supplementation without stomach irritation. |
Zinc Sulfate | Moderate | It is often used to address zinc deficiency but may cause stomach upset. |
Zinc Acetate | High | It helps shorten the duration of colds, often in lozenge form. |
Zinc Glycinate | High | Highly absorbable and gentle, recommended for sensitive stomachs. |
Does Zinc Help with Colds?
Yes, zinc is believed to help with colds. One study showed the duration of illness and its severity are reduced by 12-48% at more than 75 mg of zinc per day. Another study pointed out that zinc can interfere with the cycle of viral replication. If you want to support your immune system, zinc gluconate or acetate in lozenges or syrups are the best options.
What Are the Benefits of Zinc for Your Skin?
Zinc has several benefits for skin health. The skin has about 6% of the total body zinc, so it necessitates a continuous supply of zinc to ensure adequate tissue repair, such as wound healing.
Another critical benefit of zinc for skin health is acne management. Zinc has an anti-inflammatory property, and one study noted that it is an effective adjunct or a single therapy in reducing inflamed skin lesions.
As such, zinc is beneficial for cell growth and repair, which helps you maintain clear, glowing skin.
How Much Zinc Should I Take Daily?
The recommended dietary allowance (RDA) for zinc varies significantly by age and gender, as well as special status like pregnancy and lactation.
Males (> 14 years old): 11 mg/day
Females (14-18 years old): 9 mg/day
Females (> 19 years old): 8 mg/day
Pregnant (> 19 years old): 11 mg/day
Lactating (> 19 years old): 12 mg/day
Children (supplementation dose): 5-20 mg/day
Infants (adequate intake, 0-12 months old): 2-3 mg/day
Zinc supplements should not go beyond the upper limits of 40 mg/day, particularly in lactating and pregnant women.
Choosing the Right Zinc Supplement
There is actually no "right" or "best" when it comes to supplements. It all boils down to your health requirements, stomach sensitivities, and how easily you can adapt when it is added to the equation. Some prioritize immune health over aesthetics, while others want to correct zinc deficiency.
Whichever your priority is, you should consult your healthcare provider to determine what best suits your needs and for the best results.
Disclaimer: The content provided here is solely for educational purposes and should not be considered a replacement for medical advice. Prior to utilizing any health treatments, including natural remedies, it is advisable to consult with your doctor. Additionally, inform your doctor if you have a significant medical condition or are currently taking any medications.
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