Although rare, some individuals, such as those with a history of stomach surgery or prolonged intravenous nutrition, may be at an increased risk for
Copper deficiency: Taking excess zinc can lead to copper deficiency. People with pre-existing copper deficiency or risk factors for copper deficiency such as malnutrition or gastrointestinal surgery may be at higher risk. Kidney disease: Low intake of zinc in the diet might increase the risk of getting kidney disease.
This means that vegetarians and vegans, and people on other long-term restricted diets, may be at a higher risk of zinc deficiency. Zinc is only found in low amounts in breastmilk, so babies who are exclusively breastfed longer than 6 months may also experience zinc deficiency.
Because zinc has many functions throughout the body, zinc deficiency affects many different tissues and organs [29]. Zinc deficiency can affect, for example, skin; bones; and the digestive, reproductive, central nervous, and immune systems [29]. The manifestations of zinc deficiency vary by age [29].
If large doses of zinc (10-15 times higher than the RDA) are taken by mouth even for a short time, stomach cramps, nausea, and vomiting may occur. Ingesting high levels of zinc for several months may cause anemia, damage the pancreas, and decrease levels of high-density lipoprotein (HDL) cholesterol.
Lower concentrations of both vitamin D3 and zinc could be used for effective treatment, thus reducing possible side effects from vitamin D3 and zinc. Vitamin D3 and zinc in combination may be a promising and cheap option to treat dysregulated immune response in various conditions.
Research has shown that less than 40 mg a day is a safe amount to take over time, but researchers are not sure what happens if more is taken over a long period. Additional concerns have been raised about combining multivitamins and additional zinc supplements and an increased risk of dying from prostate cancer.
Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption.
Early symptoms of zinc deficiency include a loss of appetite and, in infants and children, slowed growth and development. People may lose their hair in patches. They may feel sluggish and irritable. Taste and smell may be impaired.
1. Zinc and Calcium. “Zinc and calcium compete for absorption in the gut, so taking them together can limit the effectiveness of both,” says Alyssa Simpson, RDN, CGN, CLT, a digestive health dietitian.
Ho says the best way for elder patients to combat the loss of zinc is to consume more of it—specifically 11 mg/day for men and 8 mg/day for women.
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources of zinc include other kinds of seafood, nuts whole grains, breakfast cereals, and dairy products.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.
Important Considerations
There are no issues with zinc in combination with metals other than copper and mild steel. When zinc is in contact with copper in the presence of an electrolyte (such as water) a galvanic reaction will lead to corrosion of the zinc and subsequent failure of the roof or wall cladding.
It is necessary in the metabolism of Melatonin which is a key hormone for healthy sleep. Zinc is one of the three minerals that have a sedative effect on the nervous system (the others are Calcium and Magnesium) and is also thought to help mental recovery post-stress.
Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids (such a prednisone), cyclosporine, or other medications intended to suppress the immune system.
Long-term illnesses, such as chronic liver or kidney disease can also result in low absorption of zinc. High-dose iron supplements can also affect the way zinc is absorbed, leading to deficiency.
It's possible to take too much zinc. In general, adults shouldn't take more than 40 mg of zinc each day, though the amount your body actually needs each day is much lower. For children and adolescents, ages 18 and younger, the maximum amounts are a bit lower.
Results. The reductions of body weight, body mass index, waist circumference, and hip circumference were significantly higher in the zinc group compared to the placebo group (P = 0.032, 0.025, 0.003, and 0.0001, respectively).
The short answer: Yes, you should take magnesium and zinc together. The longer answer: Yes, because “zinc can help with absorption of magnesium, and magnesium helps the body to regulate zinc. This makes these two minerals synergistic, and beneficial to pair together,” says Marinaccio.
If you're taking a Zinc supplement, don't take it at the same time as Copper, Iron, or Phosphorus supplements. Instead, space them out a couple of hours apart. [5] In general, large amounts of minerals taken at the same time as other minerals will reduce absorption of each other.
Some vitamins that should not be taken together, or have dosage limitations, include vitamin C with vitamin B-12, vitamin A supplement with vitamin A-rich foods, folic acid (vitamin B9) and vitamin B12, and vitamin E with vitamin K.
Like many other medications, vitamins, and mineral supplements, zinc is usually better taken with food. Taking it on an empty stomach can trigger nausea. Unless specifically instructed to take a supplement on an empty stomach, try taking it following a decent-sized meal, like after breakfast or dinner.