How much zinc to supplement per day?
The average daily requirement of zinc, indicated for the maintenance of a state of good health, is equal to 18 mg for the adult man and 15 mg for the woman. A balanced diet allows you to introduce about 10-15 mg of zinc every day, sufficient for the needs of the body.
For the intake of zinc and magnesium supplements it is preferable in the evening, on an empty stomach, before going to bed. This is to maximize the production of GH, the growth hormone: this reaches its peak during the first hours of sleep and is favored by fasting.
The recommended daily dose of zinc is 15 mg (European recommended value). In women, the requirement increases during breastfeeding, reaching 19 mg per day.
Other seeds are also considered sources of zinc such as: beans, walnuts, peas, almonds, whole grains, pumpkin seeds, sunflower seeds and black currants. Also not to be overlooked are marine algae, fortified cereals, soy-based foods, etc.
Excess zinc intake typically causes vomiting, nausea or diarrhea, irritability, drowsiness, anemia, and dizziness.
Properties of zinc: the benefits for our health
counteracts the cellular aging process and the action of free radicals. it is important in the healing process of wounds and ulcers. stimulates the immune system (acting on the correct functioning of the thymus)
Typically, excesses of vitamin B12 are excreted in the urine. In rare cases, however, there may be situations of overdose of this vitamin, with symptoms that can include tremor and swelling, excessive nervousness to allergic reactions and a rapid heartbeat.
Symptoms related to zinc deficiency can be: skin changes, such as stretch marks, and nails (white spots), capillary fragility and alopecia; fatigue, loss of appetite, slow wound healing, decreased immune response, predisposition to infections, decreased ...
Early symptoms of zinc deficiency include loss of appetite and, in infants and children, slowed growth and development. You may lose hair in clumps, you feel sluggish and irritable, the sense of taste and smell may diminish, and skin rashes may develop.
Zinc Magnesium and Vitamin B6
The intake of ZMA should be done before bedtime and on an empty stomach. In this way we try to maximize the stimulus on GH secretion, which reaches its peak during the first hours of night rest and is favored by fasting (see growth hormone).
Recommended levels of zinc
The RDA for adult men is 8 mg / day; for women of the same age group it is 11 mg / day. The RDA for pregnant women is 11 mg / day. In lactation it is 12 mg / day.
Zinc fights the negative effects of free radicals and the cellular aging processes associated with them, stimulates the immune system, facilitates the healing of wounds and ulcers and hinders the formation of acne. It may aid in the prevention of infertility treatment.
The absorption of zinc sulphate is inhibited by the simultaneous ingestion of food. Therefore the drug must be taken on an empty stomach, with liquids, at least one hour before meals.
In case of calf cramps it can be helpful to take magnesium in the evening before going to bed, since the magnesium level always drops slightly during the night and cramps can easily occur.
Among the foods rich in zinc we find:
Iron deficiency manifests itself through symptoms such as tiredness, paleness, dizziness and ringing in the ears, rapid heartbeat, weak and frequent pulse, shortness of breath.
How to lower vitamin B12
To counteract the B12 hypervitaminosis it is advisable to give up some foods of animal origin such as eggs, milk and derivatives, meat and fish, also reducing the consumption of some products of vegetable origin that contain this vitamin (eg wheat germ, soy and legumes).
To avoid, in case of excess of vitamin B12, for example, soy, legumes, asparagus, wheat germ. You need to drink a lot and do physical activity to favor its elimination through urine and sweat.
Taking vitamins in excess of the recommended daily dose can in fact increase the risk of developing cancer or heart disease by up to 20%. Researchers, therefore, urge you to get the vitamins you need through a healthy daily diet, not relying on pills.
Zinc accumulates mainly in the cells of muscles, bones, skin and liver and in the hair, but is also present in brain tissues and is necessary for the proper functioning of hormones, including insulin, growth hormone and sex hormones.
In addition to hair and nails, zinc is necessary to keep the skin healthy: it promotes the renewal of skin tissue and the healing of wounds; it is also useful for the treatment of acne, psoriasis, dandruff, boils, dermatitis, dry skin.
Zinc is a mineral found in various foods: fish and meat, cereals (wheat germ and oats), legumes, nuts and seeds (pumpkin, sesame and sunflower). We also find high percentages in yeast, milk, mushrooms, cocoa, nuts and egg yolk.
Foods rich in zinc
- Whole grains;
- green leafy vegetables;
- egg yolk;
- brewer's yeast;
- pumpkin seeds.