Did you know that your body cannot produce zinc on its own? You must either acquire it through food or supplements. While zinc is necessary for proper bodily functions, excessive consumption can have potential side effects, too. This article explores one such side effect, answering one of the commonly asked questions about zinc supplementation - can zinc make you nauseous?
Zinc: An Overview
Zinc is a crucial trace mineral required for overall health. Each cell in the body has it and supports various bodily functions.
Role Of Zinc In The Body
Now that we understand zinc let's explore its crucial functions within the body.
- Supports immune system health.
- Regulates 300 enzymes in the body (e.g., alkaline phosphate).
- Monitors cell division and growth.
- Plays an antioxidant role that protects cells from oxidative damage produced by free radicals.
- Helps maintain good vision - by playing a role in vitamin A metabolism.
- Maintains a healthy sense of taste and smell.
- Creates and releases hormones like insulin, testosterone, and growth hormone.
Zinc Deficiency: Causes and Symptoms
When a person does not consume or absorb enough zinc, it can lead to a deficiency of this mineral in the body, known as zinc shortage.
It is estimated that over 2 billion people worldwide are zinc deficient due to a poor diet.
Although severe zinc insufficiency is not common, some groups of people are more prone to it.
- Nursing infants whose mothers are deficient in zinc.
- Those with alcohol addictions.
- People who use certain immune-suppressing medicines.
- People on long-term limited diets - vegetarians and vegans
- Babies exclusively breastfed for more than six months and children on restricted diets
Some symptoms of zinc deficiency include:
- Hair loss
- Eye problems
- Changes in their nails
- Feeling irritable
- Diarrhea
- Impotence
- Weight loss
- Wounds that take a long time to heal
- Lack of taste and smell
Can Zinc Make You Nauseous?
Yes, high zinc consumption can occasionally cause nausea.
While zinc is a necessary mineral, overeating can produce gastrointestinal symptoms such as nausea, vomiting, and stomach cramps.
A balanced diet can meet most people's zinc requirements.
If zinc supplementation is necessary, it should only be done under the guidance of a healthcare professional to prevent overdosing and any negative consequences.
Why Do I Get Nauseous After Taking Zinc?
Nausea after taking zinc supplements can occur due to various reasons.
- Digestive disturbances: The stomach lining may become irritated when zinc is consumed on an empty stomach, leading to gastrointestinal discomfort and nausea.
- Higher dosages: Exceeding the recommended dosage of zinc can overload the body's ability to process it, resulting in gastrointestinal symptoms.
- Individual sensitivity: Some individuals may be more prone to nausea from zinc supplementation, even at recommended dosages, due to a sensitive stomach or underlying gastrointestinal issues.
How Do You Stop Nausea When Taking Zinc?
To stop nausea when taking zinc, you can follow these key steps:
- Take zinc with food and juice to reduce the risk of nausea.
- Avoid taking it before exercising.
- Stick to the recommended dosage to avoid overwhelming the body.
- Consider gradually increasing zinc intake if nausea persists.
- Consult a healthcare professional for personalized guidance.
Implementing these measures can effectively address and reduce nausea associated with zinc supplementation.
How Quickly Can Zinc Make You Nauseous?
The time it takes for nausea to occur after taking zinc may differ from person to person.
In some cases, nausea may occur relatively quickly after consuming zinc supplements, while in others, it may take some time.
Factors such as individual sensitivity, dosage, and whether zinc is taken on an empty stomach can influence how quickly nausea develops.
Paying attention to your body's response and monitoring any symptoms after taking zinc is essential.
If you experience nausea consistently or severely shortly after consuming zinc, it is important to adjust the dosage, take it with food, or consult a healthcare professional for further guidance.
How Long Does Nausea From Zinc Last
Other than nausea, an overdose of zinc can also result in diarrhea, stomach pain, and vomiting, which may start within 3-10 hours of exposure and resolve after 12-24 hours of stopping the supplementation.
RDA Of Zinc: How Much Zinc Do You Actually Need?
Zinc's Recommended Dietary Allowance (RDA) varies according to age, gender, and life stage. The RDA values for various groups are as follows:
| Age | Male | Female | Pregnant females | Lactating females |
| Infants (0-6 months) | 2 mg | 2 mg | ||
| Infants (7-12 months) | 3 mg | 3 mg | ||
| Children (1-3 years) | 3 mg | 3 mg | ||
| Children (4-8 years) | 5 mg | 5 mg | ||
| Children (9-13 years) | 8 mg | 8 mg | ||
| Adolescents (14-18 years) | 11 mg | 9 mg | 12 mg | 13 mg |
| Adults (19 years and older) | 11 mg | 8 mg | 11 mg | 12 mg |
Did You Know?
Your genes influence how much your body absorbs and utilizes zinc from food. Certain gene changes can increase your risk for zinc deficiency. You can use your ancestry genetic test DNA data to learn in-depth about your entire nutritional profile, including vitamin deficiencies, food intolerances, and the ideal diet for your body type. Learn More.
Zinc Supplements: An Overview
Many people, with good reason, turn to zinc lozenges and tablets when they are sick. It is one of the body's most abundant trace minerals, essential to every health aspect.
A person can also try to consume more zinc-containing foods, such as:
- Oysters
- Baked beans
- Yogurt
- Beef
- Chickpeas
- Instant, plain oatmeal
- Fortified breakfast cereals
- Milk
Types Of Zinc Supplements
Many different zinc supplements are available in the market, each with unique effects on your health.
Here are some of the most commonly found options:
- Zinc gluconate: Widely accessible and available over the counter, zinc gluconate is commonly found in cold remedies like tablets and nasal sprays. It is often used to reduce cold symptoms.
- Zinc acetate: Zinc acetate, similar to zinc gluconate, is often included in cold tablets to reduce symptoms and promote faster recovery.
- Zinc sulfate: Besides preventing zinc deficiency, zinc sulfate can reduce the severity of acne.
- Zinc picolinate: Research shows that zinc picolinate may enhance zinc absorption more effectively than other forms, such as zinc gluconate and zinc citrate.
- Zinc citrate: Zinc citrate absorbs just as well as zinc gluconate but has a more pleasant taste and less bitterness.
Zinc supplements come in different forms, such as capsules, tablets, and lozenges. One can decide as per their daily requirements for zinc.
It's important to note that using nasal sprays containing zinc may result in a potential loss of smell; therefore, consult a doctor before using them.
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Side Effects Of Zinc
Consuming 150 to 450 mg per day of excessive zinc can result in additional side effects. Here are some of them:
- Low copper levels
- Changes in iron function
- Reduced immune function
- Reduced levels of "good" cholesterol
- Urogenital problems
Can Zinc Upset Your Stomach?
Yes, zinc can upset your stomach if not taken correctly. Taking zinc on an empty stomach can trigger nausea and upset stomach. Consuming too much zinc or getting it from the wrong sources can also cause nausea.
How To Safely Consume Zinc?
For safe and effective consumption of zinc, it is important to follow certain guidelines. Such as:
- Choose recognized brands and all sources for using supplements to assure product quality and accuracy.
- Prioritize getting zinc from a healthy diet with zinc-rich foods, including meat, seafood, legumes, nuts, seeds, and whole grains.
- Consider your total zinc intake from supplements and dietary sources.
- If you use medications, check with your doctor to be sure there are no potential conflicts between the prescriptions and zinc supplements.
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Summary: Can Zinc Make You Nauseous?
Zinc is an important trace mineral that is needed for maintaining optimal health.
Although it has many advantages, excessive intake may have side effects. One side effect of taking zinc in excessive dosages or on an empty stomach is nausea.
It's crucial to follow dose recommendations, take zinc with meals, and, if required, seek medical advice.
Low copper levels, changes in iron function, decreased immunological function, lower amounts of "good" cholesterol, and urogenital issues are other potential adverse effects of excessive zinc use.
References
https://www.medicalnewstoday.com/articles/263176
https://www.healthline.com/nutrition/zinc-supplements
https://www.healthline.com/nutrition/zinc
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9396684/
https://pubmed.ncbi.nlm.nih.gov/3630857/
