Zinc Supplements

A very severe zinc deficiency leads to stunting and poor sexual development first noted in Egyptian males in the 1950s. Such drastically low levels are not seen in this country, but some groups, particularly young women between 16 and 24, do often have lower than desirable intakes and could therefore benefit from zinc supplements.

Such supplements have also been used as part of treatment programmes for anorexia nervosa victims. Observations have indicated that zinc deficiency could contribute to the anorexic condition by impairing the sense of taste and smell, and therefore the desire to eat. Clinical studies have also found that zinc supplements (sucked as lozenges) have helped cold symptoms.

Multinutrient formulations contain a wide variety of levels - anything from 1mg-15mg. 5mg-10mg zinc daily is ideal for topping up the dietary level of this mineral, whereas zinc supplements containing 15mg are more likely to be taken for guarding against colds or to help in skin conditions.

Inorganic formulations such as zinc sulphate, carbonate or oxide may not be as well absorbed as organic forms such as zinc gluconate, citrate or chelated with amino acids. Zinc picolinate is closely related to amino acid chelated and is well absorbed. Therefore it is important to check the labels on such supplements to see whether or not the type of ingredient used is easily absorbed.

Lozenges are available, often combined with vitamin C, and are of most use if you actually feel a cold or sore throat coming on. They have a local action, and are usually found is dosages of 3.5mg - 7mg per lozenge.

If you are buying zinc supplements for long term daily use, choose one that also contains a little copper. Copper is an essential mineral that can be depleted by prolonged zinc intake.