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Zinc for Thyroid Health
Zinc is a trace mineral that helps keep the immune system healthy. Low levels of zinc can make people more susceptible to viral and bacterial infections. Under-active thyroid function also makes people more prone to illness because the body’s immune activities are slowed. Zinc is also important for wound healing. Slow-healing wounds can be a sign of insufficient zinc.
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Most people who eat a varied diet and who aren’t suffering from a digestive illness have enough zinc.
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Low levels of zinc can cause hypothyroidism. Like selenium, zinc is necessary for the conversion of T4 into T3. Too little zinc means too little T3.
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Zinc is difficult to absorb. People with intestinal issues like Crohn’s disease, ulcerative colitis, or celiac disease tend to have trouble getting enough zinc from diet alone. People with hypothyroidism also tend to have difficulty absorbing nutrients from food. Other trace minerals like magnesium, iron, selenium, and calcium can impair zinc absorption. Alcohol consumption also reduces zinc absorption.
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Blood tests are the best way to determine zinc deficiency and the appropriate supplement dosage to correct it. The RDA for zinc, from all sources, for men is 11mg and 8mg for women. In the United States, the maximum safe dose for most people is 40mg a day, but that is very high and not needed by most people. The Department of Health in the UK limits the safe, maximum, zinc intake to 25mg per day. Supplementing zinc in too high a dose or for too long a period can cause an overdose. Symptoms of zinc overdose include: abdominal pain, dizziness, nausea, vomiting, and diarrhea. Supplementation with higher doses of zinc shouldn’t exceed one to two weeks unless otherwise advised by a physician.
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Zinc supplements can cause stomach upset and nausea so they are best taken with food. Supplementation should be stopped if negative symptoms are more than a mild nuisance.
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Zinc is not made in the body, nor is it stored by the body. It must be regularly sourced from food.
Dietary sources of zinc are:
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Red meat
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Poultry
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Shellfish
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Legumes
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Eggs
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Dairy products