The recommended daily allowance of zinc for most adults is between 8 and 12mg. Zinc is necessary for the proper functioning of the thyroid, blood clotting, wound healing and immune system. Zinc is found in many foods like beef, poultry and seafood. It is also found in beans, nuts, grains and dairy products. The problem is, zinc is not easily absorbed and many factors can interfere with the body’s ability to absorb zinc. Therefore, some people may benefit from zinc supplements. Further, studies have shown that supplementing with additional zinc during a cold may decrease the duration of the cold.

Zinc deficiency is often marked by symptoms like diarrhea, loss of appetite, lesions in the mouth or on the body, poor wound healing, hair loss and taste abnormalities. Zinc side effects include stomach upset, nausea and heartburn. Overdosing with zinc can be dangerous because it can interfere with the effects of other nutrients in the body like copper, magnesium and iron. It is important to take zinc supplement only as directed. 300mg or more of zinc daily has been associated with a decrease in immune function. There have also been reports of the loss of ability to smell with the zinc nasal spray.

Zinc is a very important mineral to include in our diets and to supplement when necessary, however, too much zinc can cause problems with the absorption of other important minerals so it is essential to make sure that zinc supplements are used only as directed.