Key Takeaways
- Zinc remains in the system for about two weeks after supplementation has stopped.
- It is a common supplement taken to shorten the duration of a cold, support the immune system, and encourage wound healing.
- Always consult a healthcare provider before starting a new supplement to ensure it does not interact with your current medications or health conditions.
Zinc is a mineral found in food and as a dietary supplement. Zinc plays a crucial role in numerous bodily functions, including immune function, wound healing, and cell growth.
How Long Zinc Stays in Your Body
- Zinc remains in the system for about two weeks after supplementation has ended.
- An older study from 2010 examined participants who received either 10 mg or 20 mg of zinc sulfate daily for 21 days.
- Zinc blood levels were evaluated throughout the study, and it was found that blood levels returned to baseline two weeks after supplementation stopped.
Why Your Body Needs Zinc
Zinc is essential for many of the body’s systems, including:
Research on the effects of zinc on the common cold has yielded inconsistent results. However, it will likely reduce the duration of cold symptoms when taken soon after the cold begins.
Top Food Sources of Zinc
Animal meats are some of the best sources of zinc. People who consume a vegetarian or low-protein diet may not be getting enough zinc. Below is a list of the best sources of zinc:
- Oysters
- Blue crab
- Beef
- Fortified cereal
- Pumpkin seeds
- Pork
- Turkey
- Cheddar cheese
Zinc Dosage: How Much Should You Take?
The recommended dietary allowance (RDA) for zinc is based on a person’s sex and age. Below is a chart detailing dosing:
| Recommended Dietary Allowance (RDA) for Zinc | ||||
|---|---|---|---|---|
| Age Group | Male (mg) | Female (mg) | Pregnant (mg) | Lactating (mg) |
| 19 years and older | 11 | 8 | 11 | 12 |
| 14–18 years | 11 | 9 | 12 | 13 |
| 9–13 years | 8 | 8 | — | — |
| 4–8 years | 5 | 5 | — | — |
| 1–3 years | 3 | 3 | — | — |
| 7–12 months | 3 | 3 | — | — |
| 0–6 months | 2 | 2 | — | — |
How Do I Know If I’ve Had Too Much Zinc?
- Zinc supplements should be taken as directed. When taken in large amounts, it can cause unwanted side effects like diarrhea, vomiting, and stomach cramps.
- These symptoms typically start between three and 10 hours after taking the supplements.
- Another risk of too much zinc intake is that it can lead to a copper or iron deficiency.
What Medications Interact with Zinc?
Zinc can interact with many different types of medications. Common interactions are:
- Antibiotics: Specific antibiotics, such as quinolones and tetracyclines, can interact with zinc in the gastrointestinal tract. When taken together, it may reduce the absorption of both. Take antibiotics two hours before or four to six hours after a zinc supplement.
- Penicillamine: Zinc can reduce the absorption of penicillamine. Take zinc and these medications at least one hour apart.
- Diuretics: Thiazide diuretics will increase the amount of zinc excreted in the urine, resulting in a decrease in blood zinc levels.
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