What is Zinc Good For?
The Bottom Line
Zinc is a natural mineral found in food. It has recently gained popularity as an immune supplement for Covid-19 but has also been explored as a preventative or therapeutic option for acne and colds. Zinc is generally safe and can typically be taken while pregnant or breastfeeding, but it can be toxic in high amounts. In addition, zinc may interact with some medications.
What is zinc good for?
Zinc is an essential mineral found in almost every cell in the body. It is necessary, in small amounts, for health and growth. Zinc supplements are available over the counter in various oral supplements, including zinc sulfate and zinc gluconate. Zinc has been studied as a potential therapeutic option for many medical conditions, including acne, colds, and Covid-19 infection.
What are the side effects of zinc supplements?
Many people don’t have side effects when taking zinc supplements. Still, in some individuals, zinc supplementation is associated with headache, indigestion, nausea, diarrhea, and vomiting. Taking zinc with food may reduce the incidence and severity of side effects.
Is zinc toxic, and what are the symptoms of zinc overdose?
Zinc can be toxic when someone takes too much. Symptoms of a zinc overdose include nausea, vomiting, stomach pain, and diarrhea. Some people may develop a mild zinc allergy with symptoms including rash and itching. However, severe allergic reactions to zinc can also occur in susceptible individuals. People who take zinc and experience trouble breathing, lips and tongue swelling, or chest tightness should seek medical help immediately.
Does zinc interact with any medications?
Zinc can interact with some medications, as well as other dietary supplements. Zinc may decrease the effectiveness of some antibiotics when both are taken together. Zinc supplements taken in large amounts can also interact with magnesium in the human body and may cause a magnesium deficiency.
Can you take zinc while pregnant or breastfeeding?
Zinc supplements are generally safe when pregnant or breastfeeding, as dietary zinc requirements are higher in these populations. Zinc is vital for fetal growth. Some studies have found that pregnant women with low zinc levels may have an increased risk of developing a dangerous condition called preeclampsia.
Recommended daily intake of zinc (in milligrams) per the Institute of Medicine Panel on Micronutrients:
|
Category |
Age group |
Daily zinc requirement |
|
Infants |
|
|
|
|
7-12 months |
3 mg/day |
|
Children |
|
|
|
|
1-3 years |
3 mg/day |
|
|
4-8 years |
5 mg/day |
|
Boys |
|
|
|
|
9-13 years |
8 mg/day |
|
|
14-18 years |
11 mg/day |
|
Girls |
|
|
|
|
9-13 years |
8 mg/day |
|
|
14-18 years |
9 mg/day |
|
Men |
|
|
|
|
19 years and older |
11 mg/day |
|
Women |
|
|
|
|
19 years and older |
8 mg/day |
|
Pregnancy |
|
|
|
|
14-18 years old |
12 mg/day |
|
|
19 years and older |
11 mg/day |
|
Breastfeeding |
|
|
|
|
14-18 years old |
13 mg/day |
|
|
19 years and older |
12 mg/day |
What should I do if I take too much zinc?
If you experience worrisome symptoms after taking too much zinc or if someone overdoses on zinc, get guidance from Poison Control online at www.poison.org and by phone at 1-800-222-1222. Both options are free, confidential, and available 24 hours a day.
Bianca Maier, BS
Pharm.D. Candidate of 2023, The University of New Mexico
Poisoned?
Call 1-800-222-1222 or
Prevention Tips
- Store zinc supplements out of reach of young children and pets.
- To avoid zinc overdose, do not take large amounts of zinc.
- Always consult a healthcare professional, such as your primary care provider or a pharmacist, before starting a new dietary supplement.
- Consider increasing your zinc intake in your diet by eating foods high in zinc, including red meat, fish, seafood, and whole grains.
This Really Happened
A 2-year-old boy ate an unknown number of 50 mg zinc gluconate tablets. He was not having any side effects when his mother called Poison Control. Poison Control advised the mom to give her son a snack and something to drink and to watch for potential side effects, such as mild nausea, vomiting, or diarrhea. The mother called Poison Control back five hours later. She reported that she gave her son food and a drink as recommended and that he had not developed any side effects.References
Poisoned?
Call 1-800-222-1222 or
Prevention Tips
- Store zinc supplements out of reach of young children and pets.
- To avoid zinc overdose, do not take large amounts of zinc.
- Always consult a healthcare professional, such as your primary care provider or a pharmacist, before starting a new dietary supplement.
- Consider increasing your zinc intake in your diet by eating foods high in zinc, including red meat, fish, seafood, and whole grains.