How to supplement zinc deficiency in adults
Disease description:
I've recently been experiencing a poor appetite, diminished sense of taste, and increased hair loss. I've heard these symptoms might be related to zinc deficiency. I'd like to ask how I should supplement zinc, which foods are beneficial, and whether I need to take supplements or medication.
Doctor's answer (1)
Dr. Yang Ziqi
Zinc deficiency in adults can be supplemented through diet and nutritional supplements.
In daily diet, one can consume more zinc-rich foods such as shellfish like oysters and scallops, with oysters containing up to 71.2 mg of zinc per 100 grams. Red meats such as beef and lamb are also good choices, with beef containing approximately 4.7 mg of zinc per 100 grams. Additionally, animal liver, nuts, legumes, and whole grains also contain certain amounts of zinc.
If dietary supplementation proves ineffective or symptoms of zinc deficiency are evident, zinc supplements may be taken under a doctor's guidance. Common forms include zinc gluconate and zinc sulfate. However, zinc supplementation must be done with proper dosage control, as excessive intake may cause gastrointestinal discomfort such as nausea, vomiting, and abdominal pain, and may interfere with the absorption of other trace elements such as copper and iron.
In general, the recommended daily intake of zinc for adult males is 12.5 mg and for females is 7.5 mg. During supplementation, regular monitoring of zinc levels in the body is advised, with adjustments made to the supplementation plan based on test results, ensuring a scientific and safe approach to correcting zinc deficiency.
