Involved in the absorption and metabolism of vitamins, carbohydrates and Phosphorus. In the short term, 30 mg of zinc daily interferes with the metabolism of both Iron and Copper. Larger amounts, over 75 mg, lead to features of copper deficiency such as Anaemia and low white cell counts. It is found especially in the reproductive organs. Deficiency can slow growth and bring on Infertility. It is also associated with Skin Disorders, impaired hearing, loss of taste or smell, and white spots on nails.
Oysters, meat, ginger, wholegrains, nuts and seeds, green vegetables, yeast, legumes, milk and eggs.
Capsules, soluble tablets, sometimes combined with other substances to aid absorption.
Infants 4-5 mg
Children 5-7 mg
Women 9-7 mg
Lactating mothers 15-11 mg
Men 9-9.5 mg
N.B. Some requirements decrease with age.
Over 150 mg daily for 6 weeks may cause weakening of the immune system and over 200 mg a day may cause collapse. If on more than 15 mg a day, don't take within 1 hour of food.
N.B. Zinc has been found to alleviate acne in some cases.
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements