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Try to get enough vitamin D, zinc, and magnesium through your diet. However, if dietary changes prove insufficient, supplementation can help make up the difference. Nevertheless, the evidence is mixed and insufficient to determine which form of zinc is best for immune health. Is it OK to take zinc every day? Zinc gluconate is approximately 14% zinc by weight; therefore, 348 mg of zinc gluconate contains 50 mg of elemental zinc. Stacy A Amico-Ruvio, Swetha E Murthy, Thomas P Smith, Gabriela K Popescu Zinc effects on NMDA receptor gating kinetics Biophys J. (2011 Apr 20) Total cholesterol - Asbaghi O, Sadeghian M, Fouladvand F, Panahande B, Nasiri M, Khodadost M, Shokri A, Pirouzi A, Sadeghi O Effects of zinc supplementation on lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. (2020-Jul-24)Remember that if you’re considering using zinc picolinate for any purpose, consult your doctor first to ensure it’s right. They must know directly what you’re taking and why so they can help guide the best course for your body – because sometimes too much of something isn’t such a good thing, and in the world of supplement use, more isn’t always better.

Shellfish– is a low calorie source of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32mg or 291% of your RDA. Smaller shellfish, such as shrimp and mussels contain around 14% of the RDA per 100g 3 of Dietary Reference Intakes Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride However, daily zinc supplementation at moderate or high doses over longer periods has been associated with low copper status, reduced immune function, and altered iron function ( 1). Higher doses of supplemental zinc may be used to treat conditions like acne, diarrhea, and respiratory infections. Hashemian M, et al. (2015). Systematic review of zinc biochemical indicators and risk of coronary heart disease.Though zinc deficiency is uncommon, the mineral is considered an essential nutrient, meaning that your body is unable to produce it on its own. People with restrictive diets, impaired nutrient absorption, or certain health conditions may be more susceptible. Office of Dietary Supplements, National Institutes of Health. (2019). Zinc: Fact sheet for consumers. Barrie SA, Wright JV, Pizzorno JE, Kutter E, Barron PC. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. 1987 Jun;21(1-2):223-8. doi: 10.1007/BF01974946. PMID: 3630857. Keep in mind that nasal sprays containing zinc have been linked to loss of smell and should be avoided. Summary

Tamura Y, et al. (2021). The role of zinc homeostasis in the prevention of diabetes mellitus and cardiovascular diseases. Meat– is a particularly good source of zinc, especially red meat, such as lamb, beef and pork. A 100g (3.5oz) serving of raw ground beef contains 4.8mg of zinc, which is 44% of your Recommended Daily Allowance (RDA) 2 Plus, exceeding 40 mg per day of elemental zinc can cause flu-like symptoms like fever, coughing, headache, and fatigue. Zinc supplements are also often favored over other treatment methods, as they’re inexpensive, effective, and associated with far fewer side effects. May improve heart healthGonzález-Santos MR, Gajá-Rodríguez OV, Alonso-Uriarte R, Sojo-Aranda I, Cortés-Gallegos V Sleep deprivation and adaptive hormonal responses of healthy men Arch Androl. (1989) Afrin LB Fatal copper deficiency from excessive use of zinc-based denture adhesive Am J Med Sci. (2010 Aug)