Watch it with the ZINC supplements
People have become aware that zinc can help their immune system function better. At the start of the pandemic, we stocked up and started taking it regularly. Some of us who got a viral illenss started taking even higher doses, and kept that up for some time.
But keep in mind that like so many other nutrients, just because some is helpful for you, more is not necessarily better.
ZINC IS GOOD, BUT...
Zinc is essentail for your health. During an acute viral illness, higher doses can be beneficial. But once the actute phase if over, it's time to cut it back to low levels again.
In fact, some of the studies that show how important zinc is for a healthy immune response AND the ability to clear pathogens from your airway, compared animals DEFICIENT in zinc to an animal who was being supplemented with zinc. So it's not actually EXCESS zinc that is helping. Having enough is enough.[REF]
But other effects were had by obtaining higher levels of zinc during an active viral load. This can be obtained from throat lozenges and sprays. But keep in mind, the effects are noted during ACUTE infection. This means as soon as you notice symptoms, MAYBE even when a sick household member starts coughing on you. But supplementation (and benefit) ends when that fever comes down and your immune system has things in hand.
IF A LITTLE IS GOOD, THEN....
See, the problem is that many of us are overdoing things with zinc.
This is because zinc and copper compete for absorption. I've noticed an increase in symptoms associated with low copper. The main ones are:
Anemias that look (and feel) a lot like iron-deficiency anemaia, but iron levels look alright.
ZINC + COPPER INTERACTION
Let's talk about how zinc can interfere with copper absorption. For this, I took a shortcut and took this directly out of my nutrition textbook Advanced Nutrition and Human Metabolism 3rd Ed. Groff and Gropper.
Zinc intakes of 18.5 mg daily for 2 weeks have been shown to impair copper retention in men [REF]
Intakes of 25 mg of zinc for 6 weeks decreased superoxide dismutase activity, an indication of impaired copper status [REF]
The danger of copper deficiency precipitated by zinc supplementationhas led to the rececommendation that the maximum therapeutic dose of elemaental zinc be limited to 40 mg daily [REF]
DON'T FORGET THE COPPER!
Let's take a look at why you want to have enough copper in your body.
Copper functions:
In the binding of iron to transferrin (as a part of ceruloplasmin, it helps get iron to where it needs to be in the body). So you can have enough iron in storage (ferritin) but you can't get it out to make red blood cells or do anything else.
As a component of the superoxide dismutase system, a key squelcher of superoxide radicals in the body that protects cell membranes from damage
Cytochrome c oxidase activity involved in ATP production (energy for everything).
Breaking down histamine (think histamine intolerance and mast cell activation)
Making neurotransmitters like dopamine and noreepinepherine
Most supplements that support healthy levels of both minerals will have 15mg zinc and 1-2 mg copper. But based on the above cautions, our pandemic levels of zinc supplementation are bound to cause us trouble. One zinc lozenge can have over 5-20 mg of zinc... and no copper. The one I use has 15mg of zinc. I hope you can see how this can add up over time.
TEST, DON'T GUESS
I think the safest thing to do is to test. Zinc tests are hard to come by, but a low alkaline phosphatase (ALP) on your metabolic panel is often a sign your zinc is low. Lots of white spots on your fingernails can also be a sign or do a zinc taste test.
Copper can be tested best by looking at both serum copper and ceruloplasmin, together. And if you have been hitting the zinc hard over the past year, I really recommend you get it checked.
FOOD IS GOOD
I wouldn't be doing my job if I didn't give you some good food sources of copper. Liver is the highest along with kidney (always, always assume liver to be the nutritional answer to everything), as is seafood like clams. I make clam chowder a few times per month because I know my family will gobble it up and it's not bad for zinc too. Nuts, beans and grains are good too, but they are full of chelators like phytates so if you aren't eating meat, you'll need to be sure you are soaking, sprouting and fermenting to get optimal bioavailability. Chocolate isn't bad either, but don't go saying I told you to eat more chocolate.
TAKE HOME MESSAGES
Don't take any supplement long term without periodic testing.Maintain adequate (or even optimal) levels of both zinc and copper through food or if necessary, supplements.Balance zinc and copper if supplementingRegular supplementaiton: 15mg zinc with 1-2 mg copper daily. Or even better, get it from food. Zinc tests: Low ALP, zinc taste testCopper test: serum copper, ceruloplasminAcute illness: Extra zinc for the acute period ONLY
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