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“Zinc intake between 150-300 mg per day can actually decrease immune function, and even 60 mg per day can impact important antioxidant enzymes.” The key is maintaining the right zinc-to-copper ...
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The recommended daily allowance of zinc is 11 mg for older men and 8 mg for older women, with an upper tolerable limit of 25–40 mg per day, including both dietary and supplemental sources. However, individuals over 60 often consume less than 50% of the recommended zinc intake, which is crucial for proper body function.
In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL is specific to consuming more than 350 mg of magnesium all at once, in the form of a dietary supplement, as this may cause diarrhea.
The concentration of zinc in blood plasma stays relatively constant regardless of zinc intake. [205] Cells in the salivary gland, prostate, immune system, and intestine use zinc signaling to communicate with other cells. [215] Zinc may be held in metallothionein reserves within microorganisms or in the intestines or liver of animals. [216]
Zinc-rich foods include beef, poultry, pumpkin seeds, fortified breakfast cereals, and seafood (in fact, oysters contain more zinc than any other food). Because zinc is found in so many foods ...
Following an oral intake of extremely high doses of zinc (where 300 mg Zn/d – 20 times the US RDA – is a "low intake" overdose [1]), nausea, vomiting, pain, cramps, and diarrhea may occur. [1] There is evidence of induced copper deficiency , alterations of blood lipoprotein levels, increased levels of LDL , and decreased levels of HDL at ...
Zinc toxicity will dissipate as the excessive intake decreases. But some people may still experience long-term side effects from taking too much zinc, like a compromised immune system.
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