Zinc
Sources:
Zinc is an essential mineral with various health benefits, but supplementation requires careful consideration. Here are some insights from and other experts on the :
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General Health and Immune Support: Zinc can help reduce the duration of common colds. Doses around 90 to 100 milligrams per day may speed recovery, although it's important to take zinc with food to avoid nausea. Caution is advised for children and pregnant women, who should consult a healthcare provider before supplementing 1 2.
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Fertility: Zinc is crucial for male reproductive health, significantly impacting testosterone and sperm production. It also plays a role in the enzymatic functions of the testes. Studies suggest high doses of zinc can improve spermatogenesis and increase testosterone levels, but the effectiveness in females hasn't been systematically explored 3 4.
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Diet Considerations: When consuming a whole foods diet, deficiencies in zinc are less likely. However, zinc and copper need to be balanced as supplementing one can affect levels of the other. Foods like oysters are high in zinc, which is why they're considered beneficial for libido and fertility 5 4.
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Supplementation and Safety: For older adults, zinc supplementation may be more necessary, while younger individuals and pregnant women should use it cautiously. Supplements should be taken with meals to avoid discomfort, and dosages should generally not exceed 100-120 milligrams per day 1 3.
Always consult a healthcare professional before starting any new supplement regimen, especially if you have specific health conditions or dietary restrictions.
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