I have no doubt you have heard of zinc supplements but when you go to the store you see so many different forms.  Zinc can help with all of the following:

  • Support the immune system and therefore used in cold and flu prevention
  • Help mood, mood swings, OCD
  • Help with hormonal issues like PMS & post-partum depression
  • Help repair the gut mucosa – inflammation, ulcers
  • Help with wound healing, diaper rash, sun exposure

Which zinc is best?  READ ON to learn the one you need to reach for when you start to get sick as well as all of the above issues….

Zinc is an essential mineral that is typically supplied by our food sources especially meat, shellfish, legumes and many other foods.  However, there are times we need more zinc than our typical diet can supply.  The form of zinc does make a difference so let’s evaluate a few of the types.

  1. Zinc Picolinate – this is my favorite for immune boosting and hormonal/brain health.
    1. Immune: if you are exposed to an illness, sometimes boosting zinc up rapidly can make a big difference.  Taking 25-30mg three times a day with food for a few days can help.  Do not do this continually though and if this makes you nauseated decrease the dose.
    2. Hormones: One of the reasons zinc helps is that it helps keep copper in check.  The zinc/copper balance is so key for our hormones and when this gets off mood issues and hormonal disruption can occur.  When a woman is pregnant, the body produces more copper to help the baby make all the blood vessels (and more) but after delivery sometimes the copper doesn’t come down and this can lead to significant post-partum depression.  Also, too rapid of a drop in copper can create the same symptoms so measuring the actual serum levels of copper and plasma levels of zinc is important.  *do not take zinc supplements for an extended period of time while pregnant
    3. Neurotransmitters: again, the zinc/copper balance is very important for mood.  Mood swings, irritability, OCD and other mood disorders can be very sensitive and respond favorably to zinc supplementation.
  2. Zinc oxide – this form is typically used topically and examples are in diaper rash ointments, sunscreen and can be used in wound healing preparations.
  3. Zinc Glycinate – the best form if someone is very sensitive to zinc and they get nauseated with other forms
  4. Zinc Carnosine – this is the best form for gut issues and can help with inflammation of the mucosal lining (gastritis), ulcer repair and leaky gut. Often paired with other ingredients this can be a powerful helper for the gut.
  5. Other forms include gluconate, citrate and acetate. You may see all of these in different cold and flu preparations and are often in the lozenge forms.  They all have some immune boosting capabilities but I still prefer the picolinate.  This is a good default though if you need a lozenge form.
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As the flu whorls around us be sure and have some zinc on hand.  If you take too much zinc at once it can cause some nausea so be aware of this. Also, I prefer zinc to be taken at bedtime for optimal absorption unless you are fending off a cold and need to dose it several times a day.

To your health,

Laura