Social media, YouTube ads and even well-meaning friends are full of ideas and information about the "must-have" supplements to boost immune health. They promise that if you just take one capsule per day of whatever vitamin or mineral they are pushing, you'll avoid sniffles for life. Your family doctor can likely empathize with the temptation to one-click buy the miracle supplement."Even as a family physician, I find it difficult not to get swept up in the hype," shares Dr. Christopher Scuderi, DO. "We live in a world saturated with powerful marketing—especially on social media—promoting the benefits of supplements. Many products marketed as 'immune boosters' make unsubstantiated or misleading claims."However, he warns that supplements don't face the same FDA scrutiny and regulations as pharmaceuticals. So, it's essential to investigate how taking one may impact your health, especially if you're over 50. Yes, you're more likely to feel sicker if you develop a cold or the flu. And? You're at a higher risk for chronic conditions that supplements could worsen. For these reasons, doctors recommend that people over 50 avoid this one supplement for immune health.
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Recommendations to load up on zinc are everywhere. However, doctors don't recommend people over 50 take high-dose zinc for immune health."High doses of zinc refer to amounts that exceed the established upper intake level for adults," Dr. Scuderi says. "The U.S. Food and Drug Administration sets this limit at 40 mg per day of elemental zinc. Intakes above these levels may increase the risk of adverse effects, including copper deficiency, anemia and reduced white blood cell counts."We'll go deeper into why in a moment. However, it's crucial to note that 40 mg per day is the recommended limit. The actual recommendation for zinc intake is much lower and usually met through diet alone, explains Dr. Nora Tossounian, MD, an internal medicine physician at Hackensack University Medical Center. She says that the daily recommended intake of zinc is:
8 mg per day for women 11 mg per day for menDr. Tossounian explains that the 40 mg threshold is what's known as a "Tolerable Upper Intake Level (UL)" of 40 mg per day from all sources—food and supplements." Any recommendations to meet this high mark will be temporary.
"A doctor might prescribe a higher dose for a short, specific period to treat a deficiency (or boost the immune system, such as during COVID," she says. "Long-term, unsupervised intake above 40 mg is not recommended and carries significant risks."
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What Happens When Someone Over 50 Takes High-Dose Zinc Regularly?
Dr. Tossounian states that copper deficiency is the primary concern linked to high-dose zinc intake. "Zinc and copper are absorbed in the small intestine using the same transport pathways, she says. "When you flood your system with high-dose zinc, it monopolizes these pathways, effectively blocking copper from being absorbed into your body."She warns that copper deficiency is particularly dangerous in folks over 50, as they're at higher risk for developing certain conditions. Copper is vital for several critical bodily functions, and not having enough of it can cause:
Nerve damage Tingling and numbness in the hands and feet Difficulty walkingAnemiaA weakened immune systemLet's double-tap on the immune system one for a second because, to quote Alanis Morissette, "Isn't it ironic?" Yes, yes, it is, Dr. Tossounian concedes. "The very thing you're trying to help can be harmed. Copper is also essential for the proper function of immune cells. A deficiency can leave you more susceptible to infections."
Plus, taking too much zinc may also lower HDL ("good") cholesterol in the body, warns Dr. Daniel Kim, DO, a board-certified family physician with Medical Offices of Manhattan and a LabFinder.com contributor. He emphasizes that this risk is especially troubling for people over 50, as they're more likely to develop cardiovascular disease.
Short-term, Dr. Kim shares that high-dose zinc can give you quite the belly ache, leading to gastrointestinal issues, including:
NauseaDiarrheaVomitingAbdominal crampsFinally, people over 50 who are on medication for chronic conditions will want to speak to their doctor before taking high-dose zinc—even for issues like COVID-19—to weigh the risks and benefits. "Excess zinc can interfere with the absorption of certain medications, including some antibiotics and diuretics," Dr. Tossounian explains. "Given that many people over 50 are on one or more medications, this risk of interaction is heightened."
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High-dose zinc isn't recommended as a long-term immune health solution for people over 50 (or anyone). However, doctors say getting enough zinc is crucial. As a reminder, the recommended daily intake is 8 mg for women and 11 mg for men. "Think of zinc as a 'gatekeeper' for the immune system," Dr. Tossounian says. "It doesn't supercharge it, but it ensures it functions correctly."
She notes that zinc is crucial for the development and function of immune cells like T-Cells and "natural killer cells," explaining, "These cells are your body's first line of defense against viruses and bacteria. Zinc also helps control the immune response, preventing it from overreacting and causing excessive inflammation, which can damage tissues."
However, you don't need a high-dose zinc supplement to get enough of this essential mineral and support your immune system. Dr. Kim recommends a food-first approach. You can find zinc in:
OystersBeefPorkChickenTurkeyPumpkin seedsLentilsQuinoa TofuZinc deficiency is rare, but it can happen. Dr. Scuderi more commonly sees zinc deficiency in people who have conditions or chronic illnesses that make it harder for the body to properly absorb zinc. He says that signs of zinc deficiency include:
Slower wound healingHair thinningChanges in tasteDigestive issues like diarrhea Skin rashesThese symptoms may also be a sign of something else, so he suggests reaching out to your family physician if you are concerned."They can check your zinc levels and help you figure out how to get more of it through your diet," Dr. Scuderi states. "A few simple changes might make a big difference in your symptoms."
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Sources:
Dr. Christopher Scuderi, DO, a family physician Dr. Nora Tossounian, MD, an internal medicine physician at Hackensack University Medical CenterDr. Daniel Kim, DO, a board-certified family physician with Medical Offices of Manhattan and LabFinder.com contributorZinc. Office of Dietary Supplements.Hence then, the article about the one supplement doctors say people over 50 should avoid for immune health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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