How much Zinc to take?

[sgrunin]

I have been having a lot of problems sleeping through the night..going on almost a year now...I read here a few people tried zinc and it helped them

 

How much should I be taking each night?

 

I assume you take it before bed.

 

Scott

[Chemar]

Hi Scott

the usual dose of zinc (chelated is best) is 50mg before bed. I personally think it is good to take it in combination with calcium and magnesium in the ratio of 2:1 Cal:Mag

 

Grapeseed extract(pycnogenol) is an excellent antioxidant that also seems to promote sleep.

 

Also some have found benefit from Passiflora (Passion Flower)

 

Some people also use melatonin for sleep, but I am cautious of it as it is a hormone. My husband and son found that even at minimal dose it left them very groggy next day. However, I know others have had positive results with it

[Sunshine]

I'm a little confused.

 

I thought that I had read that zinc depletes calcium. Therefore I assumed that it should not be taken at the same time as calcium and magnesium.

 

Please correct me if I am wrong.

[Chemar]

Hi Sunshine

 

the calcium/magnesium/zinc combos are the way most people take these supps

 

I am not aware of info stating that zinc depletes calcium, unless of course the ratio of zinc to calcium is too high, in which case their would be a mineral imbalance

 

could you post the cource of your info so we can check it out?

[orthomolecular]

I'm a little confused.

 

I thought that I had read that zinc depletes calcium. Therefore I assumed that it should not be taken at the same time as calcium and magnesium.

 

Please correct me if I am wrong.

 

I have never heard of any problems with zinc and calcium. Zinc and magnesium is sold in a product call ZMA for weight lifters. Zinc and magnesium work well together with vitamin b6.

 

Zinc is antagonistic to copper and manganese. I think high doses of zinc may interfere with iron absorption. But I don't believe that taking zinc and calcium together should be a problem.

 

Ananda Prasad MD, a zinc specialist, has said that about 60 mg or 80 mg per day will induce a copper deficiency. When taking zinc in high doses it is advisable to also take come copper and manganese, as these two mineral can be chelated from high doses of zinc.

 

It can be helpful to use the Zinc Status product from time to time when supplementing zinc. Zinc Status tells you immediately if you have a zinc deficiency. Zinc Status is sold in most health food stores as Zinc Status or Zinc Talley in the UK. This test is actually better (more conclusive) than having a blood test check your serum levels.

 

Some people are surprised that they are still deficient in zinc after supplementing a good dose for several weeks, at least. I find Zinc Status is useful to test yourself with from time to time, so you know that the dose you are taking is actually correcting your deficiency. When you deficiency is corrected then you have to realize that extra zinc will chelate manganese and copper. These minerals will need to be supplemented too, at some point.

[Claire]

From the Linus Pauling site...just one source...

 

http://lpi.oregonstate.edu/infocenter/mine...zinc/index.html

 

Zinc Nutrient Interactions

 

Calcium

 

High levels of dietary calcium impair zinc absorption in animals, but it is uncertain whether this occurs in humans. Increasing the calcium intake of postmenopausal women by 890 mg/day in the form of milk or calcium phosphate (total calcium intake 1,360 mg/day) reduced zinc absorption and zinc balance in postmenopausal women, but increasing the calcium intake of adolescent girls by 1,000 mg/day in the form of calcium citrate malate (total calcium intake 1,667 mg/day) did not affect zinc absorption or balance (11). Calcium in combination with phytic acid reduces zinc absorption. This effect is particularly relevant to individuals consuming a diet that is highly dependent on tortillas made with lime (calcium oxide). For more information on phytic acid, see Food Sources.

 

Food sources

 

Zinc bioavailability (the fraction of zinc retained and used by the body) is relatively high in meat, eggs, and seafood because of the relative absence of compounds that inhibit zinc absorption and the presence of certain amino acids (cysteine and methionine) that improve zinc absorption.

 

The zinc in whole grain products and plant proteins is less bioavailable due to their relatively high content of phytic acid, a compound that inhibits zinc absorption. The enzymatic action of yeast reduces the level of phytic acid in foods. Therefore, leavened whole grain breads have more bioavailable zinc than unleavened whole grain breads.

[Chemar]

ok, I am kinda rushed so just skimmed thru your post Claire....

 

 

Sunshine mentioned reading that "zinc impairs calcium absorption", but from what I am gathering from your info it is HIGH LEVELS of Calcium that impairs zinc absorption IN ANIMALS, but that there is no evidence as to whether this would be the case in humans???

[Claire]

Hi Chemar,

 

Correct, that is how I read it also. This may be where the concern originated, I personally wouldn't be concerned. Even in the case of folic acid, which is better absorbed (by 2x) when taken on its own versus in a vitamin... most of us don't have the luxury of splitting doses all day long?

 

 

I am more concerned about the lead in calcium...I think everyone should call their manufacturer and get the hard data! If someone finds a brand where the manufacturer posts lead <1 ppm, I would be very interested.

 

Claire

[Sunshine]

Claire, you are wonderful. I searched and searched and searched for the little blurb that I had read. Unfortunately I have been reading so many threads (mostly old), that I couldn't find the article.

 

Yes, that is where I got my infomation from (albeit twisted information). I remembered the general idea that zinc may need to be taken separately, but my head is a little foggy with ideas. Maybe I need my yeast levels checked!

 

I just started my son on zinc today (unchelated zinc). I will give it to him with his cal/mag liquid combo.

 

Claire, I don't know the quantity of lead in my son's cal/mag. It is Genestra Brand (made in Canada).

 

Many thanks,

Sunshine

[kim]

Sunshine,

 

I was FINALLY able to find zinc picolinate at a local vit shoppe. It's supposed to be a easily absorbable form. Don't know that it's the "best," but recommended often. What I really liked about it, is that it's only 22 mgs. It's a small coated pill. Since my guys take Bontech vits too, I didn't want any high amts. of zinc in a separate supplement. Most that I found were 50 mgs. and I would have to cut them. I have always tried to give it alone, right before bed, because I had read that it was best given alone too, although I didn't remember why. Like Claire pointed out though, I don't worry about it too much, if it doesn't work out that way.