Can you name some other sources of zinc?

Resident Medical Authority: J. E. Williams, OMD, FAAIM

[Kev's Note: Two weeks ago, Dr. Williams published an informative article about Zinc and Immunity. Today, he's going to answer specific questions that were brought up in the comments area!]

QUESTION: I’ve been taking a zinc supplement for a couple of months due to deficiency and have already noted improvements! Is it safe to supplement 15mg of zinc ongoing in addition to having some of the food sources of zinc or should I do one or the other once my levels stabilize?

ANSWER: The short answer is yes, 15 mg of supplemental zinc on top of what you get from food is safe to take every day. Here’s my longer response about daily use of zinc. The RDA recommended daily amount for zinc is 11 mg for adult men and 8 mg for women, which increases to 12 mg during pregnancy and lactation. These levels assure sufficient amounts to prevent major zinc deficiency conditions, including stunted growth. According to the Linus Pauling Institute at the University of Oregon, zinc nutritional requirement is 15 mg daily. Optimal nutrition proponents, such as Naturopathic Physicians, believe that zinc needs may be as high as 30-45 mg daily, and for the treatment of cold, flu, and to improve thymus function in immune deficiency syndromes, even higher amounts are needed.




QUESTION: What is the best way to test your zinc level?

I am not sure how accurate the oral zinc taste test is but with blood tests I have it on good authority that a white cell zinc test is a better indicator than testing serum levels.

ANSWER: There is no perfect way to get an accurate measurement of your zinc requirement. However, there are tests that provide reasonable clues including the oral taste challenge test, serum levels, and red and white cell levels.

• Zinc Taste Test: A standard test solution of zinc sulphate is for tasting and comparing the response to defined standards. This is a 10-second test and can be done at home or in the doctor’s office. No taste at all indicates severe zinc deficiency, and strong taste suggests no deficiency. Though thee assessment of zinc by taste perception is very subjective and cannot be considered scientifically accurate, it’s quick and easy and useful for a general idea of your zinc status.




• Zinc Serum Test: This blood test helps evaluate exposure to toxic levels of zinc and suspected nutritional inadequacy. Levels may be low in fever, sepsis, estrogen therapy, stress, or myocardial infarction. Useful for general clinical screening.




• Zinc in Red and White Blood Cells: These tests provide an estimate of zinc tissue levels. Subnormal levels are associated with alcoholic cirrhosis, cystic fibrosis, myocardial infarction, and acute and chronic infections. High levels may be due to industrial exposure. Cell levels are more useful as a measure of zinc nutritional status.

QUESTION: What forms of Zinc are best?

ANSWER: Zinc supplements come in various forms, as zinc salts or complexes like amino acid chelates. Zinc sulfate is the least expensive form, but zinc acetate, gluconate, citrate, or picolinate may be better absorbed. Naturopathic physicians and clinical nutritionist prefer the picolinate form. Zinc can be taken in a capsule, as a tablet, or in chewable or liquid forms. As a daily supplement, take with food. For treatment of cold and flu, take away from food for better absorption.

QUESTION: What about pumpkin seeds? Are they a good dietary source of zinc?

ANSWER: That depends on the soil, or fertilizer practices of the farmer, zinc content. Pumpkin seeds are a great healthy snack, and they are good for you, but to get the RDA for zinc you would have to eat almost a cup of seeds a day. 1 ounce (8 ounces = 1 cup) supplies 2 mg of zinc.

QUESTION: What is the difference between whole food supplements and pharmaceutical grade? Can the body deal with PG as easily and effectively as whole food sources?

ANSWER: Pharmaceutical grade has far greater bio-availability and being bio-identical molecules, the body deals with them easily and therefore with much greater effectiveness. We know from good research that real, live, whole foods contain low doses of nutrients in complex forms that make them ideal for bodily processes including epigenomic positive gene expression. However, translating the fact that eating whole foods is good for you to putting dried up food, or laboratory grown yeast, into a capsule is just not the same as the original food. Processing takes the life out of the product and they oxidize rapidly, so once you open the bottle and the contents are exposed to air, like an apple on the counter, food grade vitamins lose potency fast. Remember, a whole food, low potency supplement is good for general wellness, but typically not strong enough to treat a health condition.

BOTTOM LINE: Eat a primarily plant-based whole food diet. For supplements, stay with whole food sources from a reputable company for your basic daily needs. Use proven food source supplements or pharmaceutical grade for treatment and corrective therapy when needed, in a dosage that is appropriate for your age, gender, and condition.

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About Dr. J. E. Williams, OMD, FAAIM: A pioneer in the field of integrative medicine, longevity and quality of life, Dr. Williams is the author of five books and more than two hundred articles. He practices in Sarasota, Florida and teaches at the University of Miami Miller School of Medicine, Division of Complementary and Integrative Medicine, and NOVA Southeastern University.

Since 1967, he has lived and worked with indigenous tribes. In 2010, he founded AyniGLOBAL, a non-profit organization dedicated to protecting indigenous culture, environment, and intellec­tual rights. His current work is with the Q’ero people of the Peruvian Andes.

He divides his time between the Gulf of Mexico and Peru, where he carries on non-profit work and teaches Earth-based wisdom and heart-centered spirituality, and spends as much time in the high Andean wilderness and deep Amazonian rainforest as possible.

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