What is zinc?
A trace element
Zinc is a trace element, like calcium, iron or magnesium. It is present in small amounts in the body. It is mainly found in muscles and bones.
According to ANSES (French Agency for Food, Environmental and Occupational Health & Safety), it is involved in numerous cellular functions and contributes to the activity of nearly 300 enzymes.
Thus, it:
- participe à la synthèse des protéines
- stimule l’immunité en augmentant le nombre de lymphocytes T
- réduit l’inflammation
- soutient le système nerveux et la communication entre les neurones
Zinc is not synthesized by the body. Therefore, intake is through the diet or by taking a dietary supplement.
Also read | How to choose the best zinc?
A dietary supplement
Zinc as a dietary supplement is indicated to boost immunity, reduce inflammation or support the nervous system. It also contributes to normal vision and healthy skin.
It is available in capsules, in tablets or in liquid solution.
Read also | The 10 foods highest in zinc
ANSES recommends a zinc intake of 10 to 14 mg/day for men and women.
What are its side effects ?
Main side effects
A zinc overdose can pose a real danger. Among the possible side effects are the following:
- troubles digestifs
- douleurs abdominales
- nausées
- vomissements
- goût métallique dans la bouche
- maux de tête
- carence en cuivre
Stop taking it and consult a doctor if the side effects do not subside.
Precautions for use
To avoid any risk of overdose, follow the dosage indicated by the manufacturer.
Take your supplement in the morning on an empty stomach or away from meals (at least 15 to 20 minutes).
Prévoyez 2 heures d’intervalle entre la prise de zinc et d’autres médicaments. La cure ne doit pas dépasser 2 mois.
In which cases is it contraindicated?
In case of bacterial infection
During this study, excess zinc altered the gut microbiota and reduced the body’s resistance to the bacterium Clostridium difficile.
Furthermore, high levels would worsen the symptoms of Clostridium difficile-associated diseases (CDAD).
It therefore seems important to limit zinc intake in case of a bacterial infection.
If taking medication
People on medication should consult their doctor before taking zinc.
Indeed, this trace element can interact with many medications such as vasodilators, antacids, penicillamine, and thiazides.
It is also not recommended for people who are taking a potassium-sparing diuretic prescribed for water retention.
In case of copper deficiency
Zinc can reduce the absorption of certain minerals, mainly copper. They should therefore not be taken together.
A zinc overdose can cause or worsen an existing copper deficiency.
