Zinc – The Immune Booster Mineral

Zinc has definitely had its 15 minutes of fame in the past few years. Touted as a cure for the common cold, and as a strong antioxidant, it does indeed have many important benefits, although some of the miracle like properties are somewhat over-hyped. Zinc does seem to promote a healthy immune system and has shown benefits at easing the pain of sort throats.

In addition, zinc is an excellent antioxidant, and as such, it shows promise in preventing many infections and diseases.  There is also a possibility zinc could inhibit allergies as well. It is also beneficial to skin and hair, since those two locations are a prime storage location for zinc and other micronutrients.

Zinc is also an important mineral in the world of fitness due to its strong role in the maintenance of healthy muscle tissue. As you know, replacing fat with muscle will raise your metabolism and your level of fitness.
 

Food Sources
Meat, poultry and fish. Trace amounts of zinc are also found in eggs, seeds and in grain, but it is not as easily absorbed as that in meat, poultry and fish. For this reason, vegetarians and vegans are often advised to take a zinc supplement.

Recommended Dosage
The Reference Daily Intake (RDI) is 15 mg.

Supplements
In supplements, pure or “elemental” zinc is combined with other compounds. These supplements are called chelated zinc. Examples of chelated zinc are zinc gluconate and zinc citrate. These are relatively inexpensive and easily tolerated by most individuals.

Zinc sulfate, is a more pure form of zinc. It is the least expensive but can be very irritating to the stomach.

When buying zinc supplements pay close attention to the amount of the pure or “elemental” zinc in the supplement, which is usually listed on the product label.

Combines well with vitamin A, vitamin B6 and vitamin E. It also combines well with magnesium.

Side Effects & Toxicity
Rarely toxic in the short term, but high does (1 to 2 grams) for long periods of time can be very dangerous. Toxic levels will actually decrease immunity.

Symptoms of Deficiency
Symptoms of a deficiency include increased infections, immune system problems, greater susceptibility to allergies, night vision problems, loss of hair, skin problems, sleep problems and a drop in fertility rates.