Zinc and High Blood Pressure
Zinc for Wounds and Colds
The trace element zinc is often a component of ointments that are supposed to support wound healing. It is also commonly taken as a dietary supplement in the hope of preventing or recovering more quickly from colds. Unfortunately, there is insufficient evidence for the prevention of infections. Very high doses would be necessary to possibly shorten a cold. However, these cannot be classified as dietary supplements and would require a prescription at that dosage.
Study on Zinc and Blood Pressure
A cohort study has now addressed the topic, following previous studies that yielded inconsistent results and were conducted on mice, rats, or human vascular samples. In June 2024, this study conducted by Chinese researchers, which examined the relationship between zinc and blood pressure, was published. It included data from over 12,000 participants, evaluating the zinc intake and the measured blood pressure values.
Results of the Chinese Study
It was found that both insufficient and excessive zinc intake led to an increase in blood pressure. The resulting curve showed a J-shaped pattern; the turning point was at 10.9 mg of zinc per day. Up to that point, the risk of high blood pressure decreased; with more zinc intake, the risk increased again. The researchers identified a range of 10.0 to 12.2 mg of zinc per day as having the lowest risk of high blood pressure.
However, this does not mean that this amount needs to be taken as a supplement. Generally, zinc is sufficiently present in food, so no additional intake is necessary. For those following a vegetarian or vegan diet, it is advisable to ensure adequate zinc intake, as it is primarily found in animal products.
Risk of Overdose
The Federal Institute for Risk Assessment (BfR) recommends 6.9 mg as the maximum amount of zinc that can be taken additionally each day. However, many over-the-counter tablets or capsules contain 15 25 mg, which can lead to an overdose. Products with more than 25 mg of zinc are considered prescription medications. An overdose is unlikely with zinc obtained solely from food. The literature only mentions the consumption of very large amounts of oysters, which could lead to excessive zinc intake, as they contain 22 mg/100 g of zinc.
Zinc Poisoning
Chronic overdose of zinc can weaken the immune system, achieving the exact opposite of what one hopes for. It can also lead to copper or iron deficiency, which in turn can cause nerve damage, a general feeling of weakness, or anemia.
However, zinc poisoning is rare. It can also occur from inhaling zinc fumes, for example, during welding without respiratory protection.
Conclusion
Zinc is generally not necessary as a dietary supplement. If one still wishes to take it, it should be done in moderation and with attention to blood pressure. Both a deficiency of zinc and excessive intake can increase blood pressure.
Sources:
- https://www.eurekalert.org/news-releases/1046983
- https://www.klartext-nahrungsergaenzung.de/wissen/lebensmittel/nahrungsergaenzungsmittel/mehr-zink-bei-erkaeltungen-13390
- https://www.zinkorot.de/alles-zu-zink/zink-ueberdosierung.html
By Sabine Croci.
This article is medically reviewed. Last updated (09/2024).
Information on the website and within the app cannot replace a consultation with a doctor, but can certainly complement it.
