Less is never enough unless it meets the requirement. The trace minerals found in the human body could be used as an analogy. These minerals are also called microminerals and are used in quite a limited amount in the human body. However, they should always be enough to meet your body’s requirements. They play an essential role in the biological functioning of the human body. They play an essential role in enzymatic reactions. They also participate in metabolic reactions. Some microminerals, for example, ironworks for oxygen transport. Followed by zinc, the maximum amount required by the human body, among the trace minerals, has a lot of importance. Therefore, the best form of zinc to take has become a topic of discussion among many.
Importance of Zinc
Zinc contributes to the structure of several enzymes. It supports healthy growth in childhood. Our immune system is strengthened by it and it helps in making the DNA of the body as well. Zinc is also used for treating diarrhoea and cold. To add more to the benefits of zinc, it also helps the skin to glow and delay its ageing process. Similarly, it promotes good sight and prevents any loss of sight sense. Zinc is also a contributor to the form and function of bones. A deficiency of zinc could lead to osteoporosis.
Sources Of Zinc
Zinc is available in most of the food that we take. Its sources include meat and lamb. From the seafood, shellfish can be considered a fine source of zinc as well. Oysters, shrimps, crabs etc have a rich content of zinc. Nuts can also be helpful to be taken in the diet as they could boost your level of zinc. They are rich in other sources of minerals and vitamins, too. But if you feel like nothing suits you among these options, you can try out pulses, like beans, and chickpeas to fulfil your requirements.
Other Supplements of Zinc
Some people might not get enough supply of zinc despite incorporating a balanced diet in their lifestyle. Thus, if you notice, zinc deficiency is commonly detected in many people. The modern solutions are here, and today we have several supplements to help caress our zinc supplies.
There are different forms of zinc supplements. These are
- Chelated /Organic Zinc Supplements
- Inorganic Zinc Supplements
Chelated Zinc Supplements
Some of the best forms of zinc supplements are grouped under this title. For example, zinc gluconate, zinc orotate, and zinc citrate etc are known as the best forms of zinc supplements to be taken. The reason is that zinc is indigestible. It requires your body some effort to knock it down. However, if zinc is incorporated in something else as well. Amino acids, citric acids and glucose etc are used that make zinc ore absorbable. The more soluble it is, the more would be its effect.
Zinc Gluconate: It is often used as a remedy to block or stuffy nose during flu. Glucose is fermented to produce zinc gluconate. It is one of the most popular forms of supplement used and can be bought from the nearest departmental stores etc.
Zinc Citrate: It is commonly used in toothpaste and mouth-washes. Citric acid makes them more soluble. But they are sore fined that the bitterness of citric acid is reduced to a large extent.
Zinc Picolinate: Amino acid tryptophan is used in its production. It can be used to treat zinc deficiency.
Inorganic Zinc Supplements
Inorganic zinc supplements do not have any recommendations. It is believed that they are not as useful as their organic counterparts are. Furthermore, their effects might not be promising. Here are two forms of inorganic zinc supplements.
Zinc Oxides: It is utilized in the making of sunscreens. It may as well fix some diaper rashes and are not degradable or soluble as zinc citrate and picolinate etc.
Zinc Sulphate: Another popular zinc supplement, can be used for treating acne.
Risks and Dosage
Abusing the use of zinc supplements could prove fatal. Many people often over-consume zinc supplements, thinking they would benefit from it. Truth cannot be farther than this. It may lead to zinc toxicity. Consequently, you could feel nauseous and may vomit. You may also experience extreme abdominal pains and inflammations. There could be a loss of appetite. In some serious cases, there could be a renal failure as well.
Therefore, it is important to take recommended doses of zinc supplements. For the kids (3 years), not more than 3 mg should be given. For kids older than that, 5 to 8 mg would be okay.
For people of age 14 and older than that, 9-11 mg is enough. This also depends on gender. Women belonging to this category should endorse 11mg.
Final Say
Zinc is useful for the human body. Its functions are vast and deficiency of these could lead to serious problems. The best way to take zinc is from a natural diet. However, if you are relying on supplements then do get a recommendation from a professional health worker.
