Zinc is a mineral the average person should be getting in their diet on a daily basis. However, since our food supply is lacking in most essential nutrients it is probably a good idea to supplement with Zinc. So, who needs it?
The average, and not-so-average, male between the ages of 40 and 65 should be on a daily dose of 30-50mg to help prevent and/or treat prostate conditions. Not only has it been found to be helpful in preventing prostate cancer, but it helps to reduce the occurrence of prostatitis, inflammation of the prostate gland which can restrict the flow of urine in the urethra leading to multiple trips to the bathroom in the middle of the night. Prostatitis is often associated with an increased risk of prostate cancer in men over 40. It is also linked with sexual dysfunction.
It is sometimes difficult to find an appropriate source of Zinc in this situation. I would recommend checking your local health food store for Zinc Picolinate, as it is the form that has had the most research done on it. It appears to be the most absorbable form. Many of your drug stores or grocery stores that carry OTC brands of supplements do not sell sufficient therapeutic doses, which is why I recommend researching your health food store.
Zinc can also be used to help fight acne vulgaris. There is a study done by a Dr. Cathcart following the regimen set up by Dr. Michaelson at Sweden's Upsala University Hospital in which patients diagnosed with Acne Vulgaris were given mega-doses of Zinc over several weeks. The patients improved somewhat using 50mg three times a day with meals, but showed significant improvement with a dosage of 100-150mg with each meal. These are definitely mega-doses and should only be taken under the supervision of a nutrition-oriented doctor.
People wanting to boost their immune systems should opt for the popular Zinc lozenges or a liquid form of Zinc, perhaps combined with another immune-stimulant like Echinacea or Vit. C. It works well with other nutrients and herbs to fight colds and flu. Lozenges generally come in smaller doses, but the benefit is that you can take them more often throughout the day, which gives you continuous supplementation.
For the average person simply wanting to supplement with a maintenance dosage to prevent colds and increase general well-being, I would suggest a capsule form of Zinc Picolinate. For women, 15mg is usually sufficient, however men require more. Somewhere between 25 and 30mg is recommended for males under 40 and with no prostate complaints. For those guys who tend to shy from taking their vitamins, an easy way to get a decent intake of zinc is by eating pumpkin seeds. Pumpkin seeds have a very high content of Zinc and you can find them at most of your health food stores in a variety of flavors.
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