Zinc Supplements: Understanding Dosage and Health Considerations

Unless your doctor advises you to stop, the supplement industry often relies on aggressive marketing and overprescription for profit. Some doctors prescribe supplements for their monetary gain, while others are funded by pharmaceutical companies that publish studies claiming that high doses of a nutrient can prevent specific illnesses. Such marketing is misleading and sometimes even hazardous, and it should be regulated more rigorously.

Gender and Zinc Requirements

Males usually have a greater need for zinc than females, who have a higher requirement for iron. Pre-menopausal females rarely need additional zinc, but there can be some benefits for post-menopausal women. The commonly accepted maximum daily intake for zinc is around 50 mg, with a minimum intake ranging from 10 mg to 20 mg.

The Impact of Mineral Interactions

One’s zinc intake can compete for intestinal transporters with other minerals such as iron, copper, calcium, and magnesium. The balance between these minerals is crucial. For instance, men often get excess iron due to their bodies, and this excess can cause competition for transporters. Depending on an individual's diet, they might also get excess calcium and magnesium. However, copper is a confounding factor. It is necessary, but most people get enough from everyday life, especially those with copper pipes in their homes. Excessive copper, particularly more than 3 mg, can become pro-oxidant.

A common ocular supplement supplies 40 mg of zinc per day, which might be sufficient to risk a lack of copper. Therefore, it often includes 1 mg of copper per day to maintain the balance.

Familial Considerations and Personal Experience

In my family, AMD (Age-related Macular Degeneration) is a concern, and my physician recommends the Preservision formula. I have the Preservision components, including two 50 mg doses of zinc on alternate days, which averages 50 mg per day but helps me absorb other minerals on alternate days. My blood work is normal, indicating no significant issues.

My wife consumes half the amount.

Best Practices for Information and Health

Your best source of information about vitamins and supplements should be your primary care doctor or pharmacist. Overdosing on certain vitamins and minerals is possible. For instance, it is known that one can get too much Vitamin D or excess iron. However, there might be other vitamins or minerals that should not be consumed in large amounts either.

A blood test can show whether you are deficient in any vitamins or minerals or if your levels are too high. I recommend consulting your primary care doctor for a checkup and asking about a blood test to determine your zinc levels and overall nutrient balance.