So, you’re at the supplement aisle of your local grocery and checking brands like Pure Encapsulations from Supplement First. Zinc supplements have caught your eye because you’ve heard about their many health benefits. But is this crucial to your diet?
Short answer: YES, it is! Let’s take a deeper look at how zinc is crucial to add to your diet.
- Maintain Healthy Immune System
Zinc can help treat common cold symptoms and even reduce the duration of sicknesses. Moreover, having enough zinc in our bodies can help fend off foreign and toxic substances that may threaten our health.
This is because zinc boosts T-cell production, an important part of our immune system that helps fight off infections. Low zinc levels are attributed to low T-cell function, which may explain why zinc-deficient individuals are more at risk of illnesses.
- For the Skin
Zinc possesses anti-inflammatory properties that may help those with acne, eczema, psoriasis, rosacea, and similar skin conditions. It helps with wound and tissue repair, so those with skin ulcers can benefit from getting enough of this mineral.
- Heals the Gut
Zinc is a soothing mineral to our digestive systems. It will help repair cells lining the intestinal tract, keeping them strong and in great condition for proper nutrient absorption.
- May Aid in Age-Related Macular Degeneration
Zinc is an important mineral for eye health, as high levels of it are naturally found in our macula, which is part of our retina. This helps vitamin A produce melanin, a pigment vital for eye protection.
Moreover, having enough zinc might help with age-related macular degeneration, though research is still inconclusive.
How Much Zinc Do You Need?
Now that you know how important zinc is in your diet, the next question is: How much zinc do you need, exactly?
This depends!
Depending on your age and gender, the recommended daily intake for zinc ranges from 2mg a day for infants to 14mg a day for adult men.
Zinc supplements aren’t absolutely necessary if you already have a healthy diet. However, certain individuals may require supplementation from brands like Integrative Therapeutics when they experience symptoms of a zinc deficiency. Some signs of zinc deficiencies include hair loss, diarrhea, weight loss, difficulty in concentration, acne, brittle nails, and more.
That said, too much zinc can also be bad for you, which is why you must stick with the recommended daily amount.
Those who are more at risk of a zinc deficiency and require supplementation include vegetarians, the elderly, those with food insecurities, and people with an alcohol use disorder.
Fortunately, you can get enough zinc into your system just by diet alone. You can find zinc throughout various types of food, including meat, fish, whole grains, nuts, veggies, and legumes. Increase your intake of eggs, dairy products, seafood, red meat, and poultry.
Wrapping It Up
If you believe you need a zinc supplement on top of your diet, speak with your doctor about your needs today!