What Happens When You Take Zinc? | Myprotein

Overview

Zinc is an essential trace mineral that plays a crucial role in various physiological functions in the body. This guide explores what happens when you take zinc, its benefits, potential side effects, and the importance of proper dosage.

Benefits of Zinc

Immune Function

• Immune Support: Zinc is vital for the development and function of immune cells. Adequate zinc levels can enhance the immune response and help the body fight off infections.

Wound Healing

• Tissue Repair: Zinc plays a key role in collagen synthesis and cell proliferation, which are essential for wound healing and tissue repair.

Protein Synthesis

• Muscle Growth: Zinc supports protein synthesis, making it important for muscle repair and growth, especially in athletes and individuals engaged in regular physical activity.

Hormonal Regulation

• Testosterone Production: Zinc is involved in the regulation of testosterone levels, which can impact muscle mass, strength, and overall hormonal balance.

Antioxidant Properties

• Oxidative Stress Reduction: Zinc acts as an antioxidant, helping to combat oxidative stress and inflammation in the body.
• How Zinc Works in the Body
• Absorption: Zinc is absorbed primarily in the small intestine. Factors like phytates in whole grains and legumes can inhibit absorption, so it's important to consider food sources.
• Utilization: Once absorbed, zinc is distributed throughout the body and stored in muscles, bones, and organs. It is involved in over 300 enzymatic reactions that facilitate various biological processes.

Recommended Dosage

• Daily Intake: The recommended dietary allowance (RDA) for zinc varies by age, sex, and life stage. For adults, it is approximately 11 mg per day for men and 8 mg for women.
• Supplementation: Zinc supplements are available in various forms (e.g., zinc gluconate, zinc citrate). It's essential to follow dosage guidelines to avoid excessive intake.

Potential Side Effects

• Short-Term Effects: Taking zinc in appropriate doses is generally safe; however, high doses can lead to nausea, diarrhea, and stomach cramps.
• Long-Term Risks: Chronic excessive zinc intake can lead to copper deficiency, altered immune function, and negative impacts on cholesterol levels.

Conclusion

Taking zinc can provide numerous health benefits, particularly for immune function, wound healing, and muscle growth. However, it's crucial to adhere to recommended dosages to avoid potential side effects. A balanced diet that includes zinc-rich foods—such as meat, shellfish, legumes, seeds, and nuts—can help maintain adequate levels. If considering supplementation, consult with a healthcare professional to determine the best approach for your individual needs.