As a trace mineral, Zinc is necessary but is not needed in large quantities. Zinc is consumed in small amounts and plays a role in cell growth, healing, building proteins and a healthy immune system. It helps 100+ enzymes perform chemical reactions in our bodies!
Meeting your needs for zinc can be accomplished through a proper diet. It always goes back to your nutrition.
Good dietary sources of zinc include:
•Shellfish
•Beef
•Poultry
•Pork
•Seeds
•Nuts
•Legumes
Hopefully, you are tracking your calories. Your tracking app will likely give you values for how many vitamins and minerals you are consuming. Find out what your daily intake for zinc is on a normal basis and try to better meet your needs. Zinc, albeit important, should be supplemented in moderation. We should be mindful of supplemental zinc intake as it may not always be necessary given an individual’s nutrition.
Zinc supplements are dosed out in milligrams or mg. The Recommended Daily Allowance (RDA) for Zinc is around 11 mg/day for men and 8 mg/day for women. The Tolerable Upper Intake Level (the amount we can take each day that is unlikely to cause harmful side effects) is 40mg for both men and women. This doesn’t mean that zinc is unsafe. It means that too much zinc can cause toxicity issues.
These include:
•Nausea
•Vomiting
•Headaches
•Fatigue
•Weakened immune system (Long-term effect)
These can occur when taken in doses beyond 150mg. Check with your doctor to see if supplemental zinc is beneficial for you. If you’re thinking about supplementing with zinc on a regular basis, find out if your levels are low, don’t assume. Supplemental zinc is typically offered as tablets or lozenges. Zinc is a crucial mineral to our overall health and can be easily added if we are falling short!
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Michael Allen
Author Bio
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.