The severity of your symptoms can depend on the dose and duration of intake. Ingestion of high doses of zinc may cause acute gastrointestinal symptoms such as vomiting, diarrhea, and abdominal pain. In severe cases, gastrointestinal corrosion and bleeding can occur.
Zinc supplements are generally well tolerated, though they've been associated with adverse side effects like nausea, vomiting, diarrhea, and stomach pain in some people ( 1 ). Plus, exceeding 40 mg per day of elemental zinc can cause flu-like symptoms like fever, coughing, headache, and fatigue ( 1 ).
Zinc may effectively reduce inflammation, boost immune health, reduce your risk of age-related diseases, speed wound healing, and improve acne symptoms.
Zinc is an important dietary nutrient with crucial roles throughout the body. Taking in too much zinc can be harmful, however, and it may cause a range of symptoms, including nausea, diarrhea, and headaches. According to the Office of Dietary Supplements (ODS), an excessive intake of zinc can cause zinc toxicity.
It often takes 12 weeks before any improvement is seen. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Zinc helps to regulate the menstrual cycle by nourishing healthy ovarian follicles and therefore promoting ovulation. Premenstrual mood symptoms. According to a 2022 randomized clinical trial, zinc supplementation can improve PMS.
When taken by mouth: Zinc is likely safe when used in amounts no greater than 40 mg daily. It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs.
Not only has zinc deficiency been shown to induce depression-like and anxiety-like behaviors, supplementation has been used as a treatment for major depression. Zinc administration improves the efficacy of antidepressant drugs in depressed patients and may have a particular role to play in treatment-resistant patients.
Compared with the placebo group, individuals treated for three months with daily zinc supplements demonstrated an improved sleep onset latency and sleep efficiency compared to control subjects (Figure 1A). Dietary zinc improves sleep quality in humans and increases NREM sleep in mice.
Zinc has anti-inflammatory properties that may help people with acne, rosacea, psoriasis, eczema and wound repair. “Among zinc's plethora of roles, this mineral also aids in wound repair and tissue repair,” Harrison said. “People with skin ulcers and low levels of zinc might benefit from zinc supplements.”
Zinc supports hair growth, strengthens hair follicles and increases thickness. Just as zinc deficiency can cause hair loss, so can excess levels of zinc. Taking zinc supplements in moderation with proper medical advice is key.
Zinc. Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
Zinc supplementation significantly reduced fatigue (mean difference: −10.41 vs 1.37, P < . 001) and increased serum zinc level (mean difference: 14.22, vs −0.57, P < . 001) compared to the control group.
Zinc maintains healthy nervous system function, especially looking after the vagus nerve, which connects the brain to the body, through which messages of 'calm' are transported. A healthy nervous system connection can support the easing of anxiety.
Other studies have even shown the effectiveness of taking zinc alongside magnesium and melatonin before bed to achieve a better night's sleep. The combination of these supplements may help improve the quality of sleep in any individual, particularly those suffering with insomnia.
This study indicates that Zn supplementation with a restricted calorie diet has favorable effects in reducing anthropometric measurements, inflammatory markers, insulin resistance and appetite in individuals with obesity, and may play an effective role in the treatment of obesity.
This particular study concluded that in males, zinc has a positive effect on arousal and maintaining an erection. A 2013 study shows that sense of smell may actually be important to libido, especially in younger men. That means that zinc deficiency, which can reduce sense of smell, may also reduce libido.
The use of zinc supplementation in the intervention group significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, and pain during intercourse and also the overall score of sexual function compared to the control group (p < 0.001).
Zinc is the all-nighter companion
The body needs only a little but the mineral does a lot. More importantly, the brain needs zinc to manage dopamine. Although dopamine has detractors, the chemical is important for memory and focus. Studies show a zinc supplement improves focus and reduces impulsivity in kids with ADHD.
The anti-inflammatory properties of zinc have been the reasons for its use in many common inflammatory dermatoses like acne, rosacea, eczemas, and ulcers and wounds of varied etiology.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
Vitamin C and zinc each benefit various systems in the body but they both support the immune system and reduce the risk of disease. Taking these two nutrients together gives a joint boost to your immune system.
Zinc benefits:
Zinc regulates women's cycles. Zinc nourishes the ovarian follicles and therefore promotes ovulation. Zinc reduces androgens (testosterone) and raises it.
Helps Progesterone Production
The ovaries love zinc—sufficient amount of this mineral helps them produce estrogen and progesterone.