When we were facing the threat of the COVID-19 virus, everyone was talking about the importance of taking zinc on a regular basis. Although taking vitamins and minerals was always recommended, the suggestion to take zinc was new to many.
Zinc helps the immune system fight bacteria and viruses that attack it. This is why it became the star of the show during the pandemic. However, since zinc is present throughout our body to help our system and metabolic functions, we should consider monitoring our intake of this nutrient to determine if supplementation is necessary. Interestingly, it is also important for wound healing and our sense of taste and smell.
You can get the recommended daily intake of zinc, which is 8 milligrams (mg) for women and 11 mg for men, by maintaining a varied and healthy diet. The most common sources of zinc include poultry, red meat, seafood, and fortified breakfast cereal. While it is also found in beans, nuts, whole grains, and dairy products, oysters are considered to be the best source of zinc.
So, if you are already consuming these in your diet, there is no need to take an oral zinc supplement, except on certain occasions. These include:
- Colds: Evidence suggests that taking zinc within the first 24 hours of having symptoms may help shorten the length of the cold.
- Wounds: Individuals with skin ulcers may benefit from oral zinc supplements as it aids in wound healing.
- Diarrhea: While there is not enough evidence for this claim, zinc may help reduce diarrhea symptoms, especially in children with malnutrition.
- Age-related macular degeneration: An oral supplement of this nutrient may help slow the progression of this eye disease.
During COVID-19
Why was zinc so popular during the COVID-19 emergency? It was because of the following chain of events: Scientists have been studying the effects of zinc on the common cold caused by rhinovirus. There is evidence that taking zinc in tablets or liquid form during the first day can contribute to a quick recovery. Some common colds are caused by coronaviruses. SARS-CoV studies found that zinc cuts the virus cycle short. However, zinc alone cannot prevent or cure COVID-19 infection because it has only a minimal effect. So, make sure that you get your vaccinations and keep them up to date.
COUNTERPRODUCTIVE
As with any dietary supplement or medication, it is important to follow the directions for use. Too much zinc can also make you sick because it can interact with other supplements and with medications such as antibiotics, penicillamine, and thiazide diuretics.
According to the National Institutes of Health of the United States Department of Health and Human Services, the recommended daily zinc intake by age is as follows:
| Life Stage | Recommended Amount |
| From birth to 6 months old | 2 mg |
| Infants from 7 to 12 months old | 3 mg |
| Children from 1 to 3 years old | 3 mg |
| Children from 4 to 8 years old | 5 mg |
| Children from 9 to 13 years old | 8 mg |
| Teenage boys from 14 to 18 years old | 11 mg |
| Teenage girls from 14 to 18 years old | 9 mg |
| Men | 11 mg |
| Women | 8 mg |
| Teenagers (During Pregnancy) | 12 mg |
| Adults (During Pregnancy) | 11 mg |
| Teenagers (During Lactation) | 13 mg |
| Adults (During Lactation) | 12 mg |
Before taking zinc in any dose or incorporating foods into your diet, you should consult with your doctor so they can order a zinc level test and evaluate your regular diet to determine if you require additional supplements.
