Zinc supplements; can you take too much

Many of us have been actively supporting our immune systems to protect agains COVID 19 infections, by eating a healthy diet full of a variation of proteins and vegetables, using resistant starch and fermented foods for gut health. Keeping hydrated and getting out in the sunshine for vitamin D and supplementing with Zinc and other vitamins. However it has been noted that Zinc is being over used, primarily as a way to boost immunity and avoid COVID infection.

So what are the real dangers of supplementation with minerals. Iron for example is lost through sweat and skin sloughing as well as bleeding. So a constant supply is helpful, too much iron is not helpful as the body has no way to remove unwanted or too much iron and it then lands in tissues, not our cells. We need copper to ensure proper absorption of iron into our cells. Vitamin A and C are also required for proper iron absorption. I do tend to give a mineral complex rather than individual minerals and I hope that I make it clear how long it is needed to be taken for. Long term Zinc supplementation is not recommended.

Zinc is important for healthy skin, immune function and blood sugar, neurotransmitters and fertility. Too much zinc is unhelpful as in large amounts and for long periods of time and can dangerously lower our copper levels.

We need copper to ensure we can use iron appropriately, by that I mean we can’t get iron into our cells without copper. Which could create an issue of low cell iron, but high tissue iron, which is not desirable and can be dangerous.

I would therefore suggest that if you have been taking zinc of 8mg or more per day for more than 3 months without copper, that you stop and begin eating more of the following foods, or use a copper water bottle.

Copper is found in the following foods:

Shitake mushrooms
Swiss chard
Spirulina
Sesame seeds
Cashew nuts
Dark Chocolate
Beef liver
Lobster
Oysters – but these are also high in zinc and could challenge copper absorption

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