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The Ultimate Guide to Zinc Supplements: Forms, Benefits, and Dosages

When it comes to supplements, zinc is one of the most crucial minerals that our body needs. This essential mineral is required for a range of body functions such as boosting the immune system, wound healing, growth, and development. Moreover, it supports the body's metabolic processes and contributes to the maintenance of a healthy body. In this guide, we will explore the different forms of zinc supplements, their benefits, and the correct dosages to take.

Forms of Zinc Supplements

There are different forms of zinc supplements, including zinc gluconate, zinc citrate, zinc picolinate, and zinc oxide. Zinc gluconate is a common form of zinc supplement and is easily absorbed by the body. Zinc citrate is made by combining citric acid with zinc, and it is also well-absorbed by the body. Zinc picolinate is made by combining zinc with picolinic acid, and it is one of the most highly absorbed forms of zinc supplement. Lastly, zinc oxide is an inexpensive form of the supplement, but it is poorly absorbed by the body.

Benefits of Zinc Supplements

1. Boosting Immune System: Zinc is an essential mineral for the immune system. It helps the body to produce immune cells that fight against diseases and infections. Thus, taking zinc supplements can boost your immune system, especially during cold and flu seasons.

2. Promotes Skin Health: Zinc plays a vital role in the healing of wounds and the maintenance of healthy skin. Taking zinc supplements can promote skin health and reduce the risk of acne and other skin conditions.

3. Enhances Brain Function: Zinc is important for brain health and cognitive function. Studies have shown that taking zinc supplements can enhance memory and improve cognitive performance.

4. Supports Reproductive Health: Zinc is involved in reproductive health and fertility. It helps in the production of testosterone and supports the development of healthy sperm.

Dosages of Zinc Supplements

The recommended daily dosage of zinc depends on age and gender. For infants, the daily recommended dose is 2-3mg, while for children aged between 4-8 years, the recommended dose is 5mg. For adults, the recommended dose ranges from 8-12mg per day. However, pregnant and lactating women require a higher daily dose of up to 13-14mg per day.

Although zinc supplements are beneficial for the body, it is essential to take note of the correct dosage to avoid adverse effects. The recommended maximum daily dose of zinc is 40mg. However, taking high doses of zinc supplements can cause nausea, vomiting, abdominal pain, and diarrhea.

In conclusion, taking zinc supplements is beneficial to our overall health. It is important to choose the correct form of zinc supplement, such as zinc gluconate, zinc citrate or zinc picolinate, to ensure optimal absorption. Moreover, adhering to the correct dosage and not exceeding the maximum daily dose of 40mg is crucial for avoiding unwanted side effects. As with any new supplement, it is always best to consult with a healthcare professional to ensure it is safe to incorporate into your daily regimen.


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