1. Why is zinc beneficial to the immune system?
Ans: Zinc plays an important role in the defense of the immune system by warding off viral infections.
2. Does the human body need chloroquine and hydroxychloroquine to absorb zinc?
Ans: Yes. Chloroquine and hydroxychloroquine act as a zinc ionophore (zinc transport molecule) in that they facilitate zinc absorption in your body. Zinc is largely insoluble and cannot easily enter through the fatty wall of your cells. Getting all the
way into the cell is crucial, as this is where the viral replication occurs. This is where a zinc ionophore come in.
3. What natural compounds can absorb zinc?
Ans: Quercetin found in raw onions or epigallocatechin-gallate (EGCG) found in green tea are natural compounds that can have the same effect as ionophores in increasing cellular zinc uptake.
4. Is it safe to take high doses of zinc?
Ans: Too much zinc can be bad for you. It can cause diarrhea, stomach cramps, headache, and nausea. And if you take too much for too long, you may have lower levels of copper (another essential nutrient), a weaker immune system, and less HDL -- or “good”
-- cholesterol. You shouldn’t get more than 40 milligrams a day unless your doctor has told you otherwise. Talk to your pediatrician before giving a zinc supplement to your child.
5. Is it safe to take zinc with other medications?
Ans: Zinc supplements can weaken the effects of antibiotics, and antibiotics can make it harder for your body to use zinc. The supplements also can make it harder for your body to absorb some drugs, like the arthritis drug penicillamine. Talk to your
doctor before taking a zinc supplement.
6. What foods are highest in zinc?
Ans: Should zinc turn out to be in short supply, consider eating more zinc-rich foods. Examples include: tiger nuts, beans, okpa, ugba, ofada rice, peri-winkles, dates, bitter-leaf, eggs, avocado, sesame and pumpkin seeds, cacao powder, cheddar cheese,
and seafood such as oysters, Alaskan crab, shrimp and mussels.
7. What is the bioavailability of zinc?
Ans: Niacin (vitamin B3) and selenium, both play a role in the absorption and bioavailability of zinc in the body. Vitamin B3 deficiency affects zinc metabolism such that absorbed zinc is not available for utilization.
8. What are the best ways to take different vitamins?
Ans:
Make food your plan A. Eating a variety of healthy foods is the best way to meet your health needs.
Take your multi vitamins with food avoid upset stomach and for better absorption.
Water dissolves water soluble which include C and the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12), and your body doesn’t store them, so most must be taken every
day. Take them with or without food, with one exception: You’ll absorb B12 better with a meal. If you also use vitamin C, put 2 hours between them. Vitamin C can keep your body from using B12.
Fat soluble which include Vitamin A, D, E, and K need to go with fat from a meal for your body to absorb and use them. But you don’t need a lot of fat or any saturated fat. The healthy plant-based kind you find in foods like avocado or nuts will do just
fine.
If you take iron supplements, it is best absorbed on an empty stomach. Take it with water or, better yet, a citrus juice: Iron and vitamin C have a tag-team effect. If it makes you queasy, save it for right after a meal. But don’t mix it with calcium
or high-calcium foods -- these interfere with iron. You won’t take in either one fully. Men and postmenopausal women should skip supplements with this mineral unless a doctor says otherwise. The average MVM has more than you need.
If you take mineral supplements, large doses of minerals can compete with each other to be absorbed. Don’t use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks. Don’t take any individual mineral at the same time as an MVM or an antioxidant vitamin formula, like one with beta-carotene and lycopene.
If you take vitamin A watch the amount of what’s called preformed vitamin A. If you’re pregnant, doses over 10,000 IU a day can cause birth defects. High levels of both A, and the usually safe beta-carotene (a substance that the body coverts to vitamin
A) may raise your chances of having lung cancer if you’re a smoker, and maybe even if you’re a former smoker.
Extra folic acid and iron are very important for a healthy baby. You might even take folic acid before you get pregnant. But prenatal vitamins can make nausea worse, mostly because of the iron. If this happens to you, pair your prenatal vitamins with a light snack before you go to bed. Talk to your doctor about the best prenatal formula for you.
Even essential nutrients can interfere with many common medications. If you take a traditional blood thinner like warfarin, just the small amount of vitamin K in an MVM can cut its strength. Taking more than 1,000 mg of vitamin E per day can raise your risk for bleeding. And if you take thyroid medication, taking calcium, magnesium, or iron within 4 hours can cut its strength. Ask your doctor about how best to time it.
RDA (recommended daily allowance) is the daily amount of a nutrient you should get, based on sex and age. DV (daily value) is the percentage of a nutrient that a supplement or food serving adds to the average daily diet for all ages. UL (upper limit) is the most of a nutrient you should get in a day. Side effects from big doses range from tiredness or diarrhea to kidney stones or organ damage.
There’s no one standard MVM formula. Some have more nutrients than recommended. Others may come up short on some RDAs. For instance, the amount of calcium you need to meet the RDA is too much to fit into a tablet that you could easily swallow. Scan the full ingredients list so you know exactly what’s in the supplement you’re considering. This will also help you know if you need to time when you take it.
Another way to get more of the nutrients you need is to shop for formulas geared to your age and sex. For example, many vitamins for seniors have more calcium and vitamins D and B12 than younger people need. As you get older, your body doesn’t do as good a job of absorbing B12. Women in particular often need extra calcium and vitamin D after menopause to protect bones. Men’s formulas leave out the iron.
Opinions about gummy vitamins are mixed. One study found that people who take vitamin D in gummy form get more from it than from a tablet. On the other hand, gummies can have a lot of sugar and calories. And because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label.
Since the FDA doesn’t regulate supplements, look for brands that have been “verified” by one of the three companies that test supplements in the U.S.: Pharmacopeia, Consumer Lab, or NSF International. These testing organizations verify that what’s on the label is in the bottle in the right amounts.
If you keep a log, it can help you time out different supplements and keep track of how much you take every day. Our course “Understanding Immunity for Longevity” has a log that you can print out and fill in. Bring it with you, along with your medication list, when you go to doctor visits.
ATC
ATC