- Sometimes, you really can have too much of a good thing.
- There are many minerals in our body — and some do more for us than others. Zinc, one of the most prominent of them all, is extremely important for our body. While zinc is good for you, you can take too much zinc.
- How can you know if you’ve overdone it with zinc? We’ve included a list below of the tell-tale 5 signs of zinc overdose.
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Zinc vs. too much zinc
Zinc, which is involved in over 100 chemical reactions in the body, is necessary for our growth, DNA synthesis and our normal taste perception. It also supports our immune system function, boosts the body’s ability to heal wounds and aids in reproductive health.
Zinc can be naturally found in foods. These are sources high in zinc:
- Red meat
- Whole grains
- Fortified cereals
Overdoing your zinc intake from food alone is typically uncommon. Usually, overdoing zinc comes when taking too much in the form of a supplement. These supplements — such as these Zinc Vegetarian Capsules — can be helpful and safe when used properly. Make sure to always check with your doctor for the recommended dosage.
If you do happen to overdo your zinc intake, how can you know? These are the signs to watch out for.
1. Stomach pain
One of the biggest signs of zinc intoxication is stomach pain and diarrhea. In one case, in a review of 17 studies, it was found that using zinc supplements to treat the common cold, 40% of participants reported having diarrhea and stomach pain.
Zinc, if taken too often and in too large of quantities, has been associated with gastrointestinal damage.
This is why it’s so important to always know the proper dose to take for your body.
2. Flu-like symptoms
Another indicator of too much zinc is experiencing flu-like symptoms such as fever, headache, chills, cough and fatigue. While this can occur while taking too much of any mineral, it is a tell-tale sign if you’ve been taking zinc that you’ve overdone it.
3. Nausea and vomiting
Are you experiencing nausea and vomiting? It could be another sign you’ve taken too much zinc. In one review of 17 different studies it was found that while taking zinc supplements can help reduce the duration of a common cold, too much of it can cause nausea and vomiting. Of all the study participants, 46% of reported experiencing this.
4. Changes in your taste
Zinc plays a big role in your sense of taste. With zinc deficiency, you can actually develop a condition called hypogeusia: a dysfunction in your ability to taste. Interestingly enough, on the opposite side, having too much zinc in your system can cause your taste to be altered.
If you’re experiencing a foul or metallic taste while you’re taking zinc supplements, it can happen. In one study, participants took 25-mg zinc tablets every two hours, and 14% of the individuals reported the side effect of a metallic taste.
If you’re taking zinc supplements, and you notice this, you may be taking too much.
5. Frequent infections
Zinc can be great for your immune system, but too much of it can actually suppress your immune system. When you’re immune system is down, you’re prone to more infections and overall illness. Read about other supplements that can help you lower inflammation and boost your immune system if you want to help your body resist potential colds, flus and infections.
In one small study, 11 participants reduced their immune response after they ingested 150 mg of zinc twice a day, for six weeks.
6. How much Zinc should you take?
While it is possible to take too much zinc, don’t let this information scare you — zinc supplements can be great for you, as long as you use them properly by taking the right amount.
Before taking zinc, check with your doctor for the recommended dose. According to The Mayo Clinic, the recommended dose for zinc supplements is:
- 8 milligrams/day for an adult women
- 11 milligrams/day for adult men
Are you ready to add a zinc supplement to your life? Try our favorite now: Zinc Vegetarian Capsules.