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that people who experienced the most<br />
loss of taste had the lowest zinc levels.<br />
Among ACE inhibitors, the greatest zinc<br />
depletion was seen with captopril (also<br />
sold under the brand Capoten).<br />
Eat Your Zinc<br />
Oysters are the best food source of<br />
zinc. Beef, lobster, pumpkin seeds, pork,<br />
chicken, and yogurt are also good<br />
sources of the mineral.<br />
How to Benefit from Zinc<br />
For overall health, the recommen ded<br />
daily allowance (RDA) of zinc is 8 mg<br />
for women (increased to 11 mg during<br />
pregnancy and 12 mg when breastfeeding)<br />
and 11 mg for men. Older adults with<br />
reduced ability to absorb nutrients<br />
may need more. The safe upper limit<br />
for healthy people is 40 mg daily, but<br />
anyone taking a medication that depletes<br />
zinc may need higher doses under the<br />
supervision of a health professional.<br />
High doses of zinc can lead to a<br />
copper deficiency. However, most multis<br />
provide enough copper with zinc. In<br />
supplements, zinc comes in different<br />
forms—chelated zinc, zinc orotate, and<br />
zinc picolinate are thought to be among<br />
the best-absorbed forms.<br />
Zinc can reduce the effectiveness of<br />
antibiotics or penicillamine (a rheumatoid<br />
arthritis drug) if it’s taken at the same<br />
time as the drugs. To avoid this, take zinc<br />
4–6 hours before the antibiotic or 2 hours<br />
afterward. With penicillamine, take zinc<br />
2 hours before or after the drug.<br />
Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and<br />
other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to<br />
Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.<br />
DIY ZINC TEST<br />
A Liquid Zinc Assay test can help you<br />
determine whether or not you need<br />
more zinc—and it can be done easily<br />
at home. Go to betternutrition.com for<br />
a step-by-step guide to the test.<br />
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