The best Zinc supplements in 2023

Zinc is an essential mineral that is present in some foods and added to many over-the-counter drugs that are sold as cold remedies.  Zinc is required for the catalytic activity of approximately 100 enzymes and plays a role in the immune function, protein synthesis, wound healing, DNA synthesis, and cell division.  Adequate zinc levels are also critical to maintain a healthy brain.

Zinc deficiency can lead to growth retardation, delayed puberty, erectile dysfunction, diarrhea, alopecia, glossitis, nail dystrophy, hypogonadism, and even depression. In addition, researchers have found that a lack of Zinc has a correlation to the possibility of developing prostate cancer.  Experts say to take 50 mg daily to handle prostate problems.

Low levels of zinc are associated with depressed immunity, frequent infections, eczema and allergies. Lack of zinc may also lead to poor night vision and a reduction in sense of taste and smell. I would highly recommend getting your daily intake of Zinc to increase your immune system ability to fight infections and even more significant right now the concern of Coronavirus. 

How much zinc should I take?

The recommended daily amount of zinc is 11 mg for adult men. Females should be getting a minimum of 8 mg of Zinc while in pregnancy the dose should increase to 11mg since this is a vital period of cellular activity.

Zinc supplementation does not have any known side effects associated when taking a normal dose. However, Zinc may inhibit the absorption of copper. So, if you are taking long-term zinc it should also include some copper.

Now you are probably wondering where I can find Zinc?  What foods are the best to get Zinc?  Luckily Zinc is widely supplied, and you need not worry about not gathering the essential amount daily, it only requires you to research a bit more and to be more aware of what you buy at the grocery store.  Advice that should be applied to all essential minerals not only Zinc.         

Zinc itself comes in a variety of different forms but the most common types are zinc picolinate, citrate and gluconate.

• Zinc gluconate: The most common form which is widely available and often used in cold remedies, such as lozenges and nasal sprays
• Zinc sulfate: Helps reduce severe acne
• Zinc picolinate: A type of Zinc that might be better absorbed by the body This zinc is highly effective in boosting the immune system, aiding with wound healing, and helping to ease allergies.
• Zinc citrate: Has a higher bioavailability than Zinc gluconate

Where can I find Zinc?

I hope you like seafood because oysters are one of the best sources of Zinc, with 74 milligrams in a 3-ounce serving it’s five times more than what you need per day.  There are so many ways you can enjoy your food and get the necessary adipex canadian pharmacy amount of Zinc per day. 

Meat is another good source of zinc, red meat in particular is a great source, but you can also find it in chicken, lamb, and pork.  Meat is always a great source for excess of different minerals including Iron and Vitamin B but be careful, eating large amounts of processed and red meat has an increased risk of heart disease and some cancers.  As they said everything in moderation is key. Do not overeat and only get the required essentials that you need. 

Good sources of zinc for vegetarians include whole grains, tofu, legumes, nuts and seeds. Finally, if you want a quick source of Zinc, having a handful of pumpkin seeds is a great source of the mineral.

Below are some recommendations to get started

 

1. Pure Encapsulations – Zinc 30 – Zinc Picolinate

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2. Sambucus Elderberry Capsules with Zinc & Vitamin C

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3. Vitamin Code Raw Zinc Whole Food Supplement with Vitamin C