How much zinc does a man need
Guys, are you up to speed when it comes to vitamins and minerals from A to Z? If so, then it shouldn't come as a surprise that zinc plays an essential role in our bodies. It's involved in the production of at least enzymes and lends a hand in hundreds of body processes, from producing DNA to repairing cells. The mineral even can help us sleep better at night, which provides a host of additional benefits. Zinc became a household word as an ingredient in cold lozenges during the s or you may remember those sun screens from the s that would turn noses white , but physicians and nutritionists have always known it's a mineral that's necessary for good health. Zinc earns its stripes by promoting immune function to fight illness, supporting healthy cell growth and development, and ensuring a proper sense of taste and smell.
- Can a Man Benefit From Large Daily Doses of Zinc?
- 4 reasons why men need more zinc in their diets
- Zinc 101: Uses, Dosage, Foods, Supplements, Risks, and More
- How Much Zinc Should a Man Get a Day?
- Zinc Benefits for Men: 6 Benefits of Zinc for Men’s Health
- What are the health benefits of zinc?
- Zinc and prostate cancer
- Welcome to our blog
Can a Man Benefit From Large Daily Doses of Zinc?
Have a question? Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA , the genetic material in all cells.
During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell. The amount of zinc you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams mg :. Zinc is found in a wide variety of foods. You can get recommended amounts of zinc by eating a variety of foods including the following:. It is also available alone or combined with calcium , magnesium or other ingredients in dietary supplements.
Dietary supplements can have several different forms of zinc including zinc gluconate, zinc sulfate and zinc acetate. It is not clear whether one form is better than the others. Zinc is also found in some oral over-the-counter products, including those labeled as homeopathic medications for colds.
Use of nasal sprays and gels that contain zinc has been associated with the loss of the sense of smell, in some cases long-lasting or permanent. Currently, these safety concerns have not been found to be associated with oral products containing zinc, such as cold lozenges. Zinc is also present in some denture adhesive creams.
Using large amounts of these products, well beyond recommended levels, could lead to excessive zinc intake and copper deficiency. This can cause neurological problems, including numbness and weakness in the arms and legs.
However, certain groups of people are more likely than others to have trouble getting enough zinc:. Zinc deficiency is rare in North America. It causes slow growth in infants and children, delayed sexual development in adolescents and impotence in men. Zinc deficiency also causes hair loss, diarrhea , eye and skin sores and loss of appetite.
Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur. Many of these symptoms can be signs of problems other than zinc deficiency. If you have these symptoms, your doctor can help determine whether you might have a zinc deficiency. Scientists are studying zinc to learn about its effects on the immune system the body's defense system against bacteria, viruses, and other foreign invaders.
Scientists are also researching possible connections between zinc and the health problems discussed below. The body's immune system needs zinc to do its job. Older people and children in developing countries who have low levels of zinc might have a higher risk of getting pneumonia and other infections. Zinc also helps the skin stay healthy. Some people who have skin ulcers might benefit from zinc dietary supplements, but only if they have low levels of zinc.
Children in developing countries often die from diarrhea. Studies show that zinc dietary supplements help reduce the symptoms and duration of diarrhea in these children, many of whom are zinc deficient or otherwise malnourished.
It is not clear whether zinc dietary supplements can help treat diarrhea in children who get enough zinc, such as most children in the United States. Some studies suggest that zinc lozenges or syrup but not zinc dietary supplements in pill form help speed recovery from the common cold and reduce its symptoms if taken within 24 hours of coming down with a cold. However, more study is needed to determine the best dose and form of zinc, as well as how long it should be taken before zinc can be recommended as a treatment for the common cold.
AMD is an eye disease that gradually causes vision loss. Research suggests that zinc might help slow AMD progression. In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 80 mg zinc, mg vitamin C , IU vitamin E , 15 mg beta-carotene , and 2 mg copper for about 6 years had a lower chance of developing advanced AMD and less vision loss than those who did not take the dietary supplement.
In the same study, people at high risk of the disease who took dietary supplements containing only zinc also had a lower risk of getting advanced AMD than those who did not take zinc dietary supplements. People who have or are developing the disease might want to talk with their doctor about taking dietary supplements.
Yes, if you get too much. Signs of too much zinc include nausea , vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. When people take too much zinc for a long time, they sometimes have problems such as low copper levels, lower immunity , and low levels of HDL cholesterol the "good" cholesterol. The daily upper limits for zinc are listed below. These levels do not apply to people who are taking zinc for medical reasons under the care of a doctor:.
Zinc dietary supplements can interact or interfere with medicines that you take and, in some cases, medicines can lower zinc levels in the body. Here are several examples:. Tell your doctor, pharmacist , and other healthcare providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
People should get most of their nutrients from food, advises the federal government's Dietary Guidelines for Americans. Foods contain vitamins , minerals , dietary fiber and other substances that benefit health.
In some cases, fortified foods and dietary supplements may provide nutrients that otherwise may be consumed in less-than-recommended amounts. For more information about building a healthy diet, refer to the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate.
This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: December 10, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. Health Information Health Information. For Researchers For Researchers.
COVID is an emerging, rapidly evolving situation. Zinc Fact Sheet for Consumers. Table of Contents What is zinc and what does it do? How much zinc do I need? What foods provide zinc?
What kinds of zinc dietary supplements are available? Am I getting enough zinc? What happens if I don't get enough zinc? What are some effects of zinc on health? Can zinc be harmful? Are there any interactions with zinc that I should know about? Zinc and healthful eating Where can I find out more about zinc? Disclaimer This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.
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4 reasons why men need more zinc in their diets
Clue number two: zinc has an impact on testosterone levels, and we all know how important that is! Zinc is an essential trace mineral that is necessary for all cells. Prostate cells, however, accumulate more zinc than cells anywhere else in the body.
Move over, vitamin C. Zinc may be the new cold fighter in town. Many studies have shown that taking a zinc supplement may help shorten the duration of the common cold , but it also plays a big part in promoting proper growth. Zinc is considered a trace mineral, which means your body needs only a small amount of it to work properly. Zinc heals wounds and keeps your immune system humming and ready to take on threatening bacteria and viruses.
Zinc 101: Uses, Dosage, Foods, Supplements, Risks, and More
Most men can meet their recommended dietary allowance, or RDA, for zinc by eating a well-balanced diet. Consuming too much zinc can cause some unpleasant side effects for men. However, larger doses of zinc from supplements may provide some benefits for men with certain medical conditions, but only under medical supervision. The RDA for men is 11 milligrams of zinc each day, and most men meet this requirement without using zinc supplements. According to MedlinePlus, men in North America generally consume about 13 milligrams of zinc daily. Zinc-rich foods include lean red meat, dark meat chicken, seafood, milk, yogurt, cheese and nuts. Getting too little zinc in your diet may result in a deficiency, which can cause hair loss, impaired immune function, poor would healing and impotence in men, according to the Office of Dietary Supplements. Low zinc levels in men are linked to low sperm and male infertility, according to a study published in the journal Scientific Reports in March Due to the high number of elderly people who are deficient in zinc, Oregon State University suggests elderly men take a daily zinc supplement containing the zinc RDA, or 11 milligrams of zinc, daily.
How Much Zinc Should a Man Get a Day?
Zinc is one of the seven essential minerals—the others being magnesium, iron, calcium, iodine, silica and selenium—your body needs to stay healthy. This is why you need to consume zinc regularly, both through your daily diet and via mineral supplements. All minerals and vitamins are in competition, in that they need the right conditions for your body to absorb them properly. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently—it will only hinder absorption when taken in abnormally high doses around mg of zinc per day.
The dietary supplement business is a multibillion-dollar industry. You can buy supplements in virtually every supermarket and drugstore in America, to say nothing of the growing number of health food stores and "body shops" that specialize in them. The array is bewildering, and dramatic health claims and testimonials add to the confusion — and the temptation. A large number of supplements are sold to protect the prostate and promote its healthy function.
Zinc Benefits for Men: 6 Benefits of Zinc for Men’s Health
Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.
Enter your email and we'll keep you on top of the latest nutrition research, supplement myths, and more. Our evidence-based analysis on zinc features unique references to scientific papers. Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists. We have a strict editorial process. This page features references.
What are the health benefits of zinc?
Zinc is an essential mineral that is a component of more than enzymes needed to repair wounds , maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity , and protect against free radicals , among other functions. Our proprietary "Star-Rating" system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people. For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being. Several double-blind trials indicate that zinc supplements reduce the severity of acne.
Have a question? Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies. Zinc is involved in numerous aspects of cellular metabolism.
Zinc and prostate cancer
If you buy something through a link on this page, we may earn a small commission. How this works. Zinc is a trace element that is necessary for a healthy immune system. A lack of zinc can make a person more susceptible to disease and illness.
Welcome to our blog
The Institute of Medicine's Food and Nutrition Board recommends that adult men over the age of 19 years should consume 11 milligrams of zinc each day. As many as 12 percent of American men and women do not meet this requirement, including vegans and vegetarians, who may need to consume up to The best way for men to ensure that they meet their zinc needs is to eat a wide variety of zinc-rich foods regularly. Zinc is a mineral that contributes to the health and proper function of the reproductive, immune, endocrine and cardiovascular systems.
Zinc is a fantastic supplement for everyone, but a few of its functions may be of particular interest to men! Did you know it can help to balance testosterone levels and support a healthy prostate? Jen Tan. Zinc has a number of vital functions, from supporting the immune system and promoting wound healing, to supporting healthy bones, skin and vision.
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