How to best absorb zinc supplements

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Zinc is an important mineral, essential for the health of your reproductive organs and for cellular function. It also helps strengthen your immune system and prevent acne, and is necessary for the function of a number of enzymes.

Skill level:
Easy

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Things you need

  • Zinc

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Instructions

  1. 1

    Take a zinc supplement in the form of zinc picolinate - it is considered the best.

  2. 2

    Take zinc separately from other minerals, especially iron, copper, manganese and calcium. They may interfere with zinc absorption.

  3. 3

    Check the quality of your tap water. Hard water can upset zinc levels.

  4. 4

    Assess the amount of grains and legumes that you eat. They contain a substance called phytate, which binds with zinc and prevents absorption.

  5. 5

    Speak with your doctor if you have kidney disease, chronic diarrhea, diabetes or liver disease. You may need additional zinc supplements.

  6. 6

    Assess how much fiber you consume. High fiber can cause zinc to be excreted from your body.

Tips and warnings

  • Foods high in zinc include egg yolks, fish, kelp, mushrooms, oysters, soy lecithin, soybeans and lima beans.
  • Do not take more than 100mg per day, unless otherwise directed by your doctor. High doses can depress the immune system and lead to side effects such as nausea, vomiting and dizziness.
  • If you are taking prescription medicine, check with your doctor or pharmacist before adding supplements to your diet.

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