Los Angeles, California – Zinc, a crucial mineral found in almost every cell in the body, has long been hailed as a magic pill for warding off colds and aiding in weight loss. Despite most people in the United States getting enough zinc from their diets, many still turn to zinc supplements in hopes of reaping these health benefits.
While some believe in zinc’s immune-boosting and metabolism-enhancing properties, experts suggest that there is some truth to these claims. Kathleen Garcia-Benson, a registered dietitian nutritionist, explains that zinc plays a vital role in various biochemical and metabolic reactions in the body, second only to iron in concentration.
Studies have looked into the effectiveness of zinc in preventing and treating colds, with mixed results. While zinc may help shorten the duration of a cold if taken early on, there is little evidence to suggest that it can prevent cold symptoms altogether. Garcia-Benson notes that zinc lozenges may reduce cold severity by inhibiting viral replication and supporting the immune system.
In addition to supporting immunity, zinc is essential for DNA synthesis, wound healing, taste and smell senses, and growth and development. It is a crucial factor in various metabolic functions, regulating lipid and glucose metabolism and insulin expression.
When it comes to zinc’s role in metabolism and weight loss, opinions vary. Some studies have shown positive effects of zinc supplementation in combination with a restricted calorie diet on body weight and BMI, as well as appetite reduction in individuals with obesity. However, Garcia-Benson emphasizes that zinc does not directly boost metabolic rate or burn more calories in individuals who are not deficient.
Excessive zinc intake can lead to side effects such as gastrointestinal symptoms and interference with magnesium absorption and copper deficiencies. While zinc is necessary for a healthy immune system, more zinc does not necessarily mean a stronger immune response. It is crucial to consume zinc in moderation to avoid adverse effects on overall health.
The recommended daily allowance for zinc is 8 mg for women and 11 mg for men. While supplements are available, it is easy to meet the dietary requirement by incorporating zinc-rich foods into one’s diet, such as oysters, red meat, poultry, fish, legumes, nuts, seeds, dairy, and whole grains.
Certain groups, including individuals who have had gastrointestinal surgery, vegetarians, and pregnant or nursing women, are at a higher risk of zinc deficiency. Symptoms of a zinc deficiency include delayed wound healing, impaired appetite and taste, immune deficiencies, hair loss, night blindness, and diarrhea.
In conclusion, zinc plays a crucial role in maintaining a healthy immune system and metabolic function. While it may help reduce the severity and duration of colds, it is not a cure-all. Moderation is key when it comes to zinc intake, and incorporating zinc-rich foods into the diet is a recommended way to meet daily requirements.