Recommended daily intake of zinc
Zinc is a very important trace element for the body. The recommended daily intake for adults is between 8 and 15 milligrams, varying slightly depending on age and sex. The recommended intake for adolescents aged 14 to 18 is 9 to 11 milligrams, for children aged 4 to 8 it is 5 milligrams, for infants aged 0 to 3 it is 3 milligrams, and for newborns it is 2 milligrams.
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The Importance of Zinc and Its Absorption
Zinc is an element that cannot be stored, meaning that deficiency symptoms will begin to appear after about four days if zinc intake is not consistent. Consuming too many grains, such as cereals and bread, can interfere with zinc absorption due to the phytic acid in these foods, leading to incomplete absorption. Individuals with digestive problems (such as Crohn's disease, ulcerative colitis, celiac disease, etc.) may also have impaired zinc absorption and may require additional zinc supplementation.
In addition, vegetarians should consider zinc supplementation because zinc from animal-based foods is more bioavailable and zinc from plant-based foods is poorly absorbed.
Zinc food sources
The best sources of zinc are animal-based foods, especially red meat, oysters, shellfish, organ meats (such as liver), and eggs, as these foods provide the best absorption.
Zinc overdose and side effects
While zinc is essential for the body, excessive intake can lead to copper deficiency because zinc and copper work synergistically. Side effects of excessive zinc include neurological abnormalities (such as numbness, tingling, and neuropathy), nausea, diarrhea, and vomiting. Therefore, if you are supplementing with zinc long-term or in large quantities, it is recommended to take it with other trace elements (such as copper) to avoid these side effects.
In the short term, if high-dose zinc supplementation is required due to infection or other conditions, it is recommended to ingest 200 to 250 mg of zinc, but the amount absorbed each time is approximately 7 to 10 mg, and should not exceed 40 mg. Therefore, higher doses may be necessary to overcome absorption barriers.
Symptoms of zinc deficiency
Symptoms of zinc deficiency include growth retardation, sexual dysfunction (such as decreased testosterone in men), diarrhea, hair loss, swollen tongue, weakened immunity, increased susceptibility to viral infections, loss of taste and smell, and decreased appetite. Zinc deficiency is particularly problematic in children, potentially leading to growth problems and is a common cause of death from diarrhea in children.
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Conclusion: How to maintain zinc balance
Zinc is a vital nutrient with profound effects on the immune system, hormone regulation, and cellular function. Maintaining a balanced zinc intake is crucial, especially for those with digestive issues or vegetarians. Adequate zinc supplementation is essential. Obtaining zinc from animal-based foods is the best option, but supplementation can be done as needed based on individual circumstances.
YouTube source: https://youtu.be/3KyOVK3A81E
YouTube Column: Dr. Berg's Chinese Health Knowledge
