Zinc is an essential mineral that the body needs to function properly. Zinc plays many roles in the body, including fighting infection and disease, wound healing and skin health, cell growth and division, stopping bleeding after a wound, and regulating the body's metabolism. All of these functions will function properly if you eat enough zinc and take supplements.

Recommended zinc dosage

Zinc is not a mineral that can be stored in the body, so it must be obtained on a regular basis through food or supplements. The following are the daily zinc requirements based on age and specific conditions:

Infants

• 0–6 months: 2 mg
• 7-12 months: 3 mg

Children

• 1-3 years: 3 mg
• 4–8 years: 5 mg
• 9–13 years: 8 mg

Teenagers

• 14-18 years (male): 11 mg
• 14-18 years (female): 9 mg

Adults

• Adult male: 11 mg
• Adult female: 8 g

Pregnancy and breastfeeding

• Pregnant teenager: 12 mg
• Pregnant woman: 11 mg
• Breastfeeding teenagers: 13 mg
• Breastfeeding women: 12 mg

Effects of excess zinc consumption

Excessive zinc consumption, particularly from supplements, can result in poisoning. The symptoms of this poisoning include:

Nausea and vomiting

Zinc poisoning often causes nausea and vomiting. In severe cases of poisoning, vomit may contain blood and resemble coffee grounds. This indicates that there is bleeding in the digestive tract.

If you believe you have consumed a toxic amount of zinc, seek emergency medical attention right away. Vomiting does not indicate that your body is "getting rid" of the toxic amount of zinc. Medical treatment is still required to treat zinc poisoning and avoid further complications.

Stomach pain and diarrhea

Excessive zinc consumption may also result in abdominal pain and watery diarrhea. This is due to gastrointestinal irritation. In severe cases, zinc poisoning causes bleeding in the digestive tract, which is characterized by bloody vomiting or black stools.

Flu-like symptoms

Zinc exposure can result in flu-like symptoms such as fever, chills, cough, headache, and fatigue. These symptoms are similar to those of other mineral poisonings and can be challenging to identify.

Causes low HDL levels

HDL cholesterol, also known as good cholesterol, can help reduce the risk of heart disease by removing cholesterol from cells and preventing plaque buildup in the arteries. Taking zinc supplements in excess of the upper limit (UL) can lead to low HDL levels.

Copper deficiency

Taking more zinc than the recommended amount can interfere with the body's ability to absorb copper. Over time, this can result in a copper deficiency.

Copper deficiency can cause several blood disorders, including iron deficiency anemia, sideroblastic anemia, and neutropenia (a lack of healthy white blood cells).

Recurrent infections

Zinc deficiency can weaken the immune system, but too much zinc can also harm immunity. Consuming too much zinc can suppress the immune response, reducing the body's ability to fight infection and making it more susceptible to disease.

The body can obtain zinc from red meat, poultry, seafood, dairy products, eggs, whole grains, nuts, and certain vegetables. However, if your intake is insufficient and you are at risk of developing deficiencies, you should take zinc supplements. Before taking zinc supplements, consult a doctor to get recommendations for the appropriate dose based on your needs.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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