Taking Zinc Supplements – Types, Dosages, Side Effects, Interactions

Excess dosage and consumption

According to Elson M Hass, MD, dosages of 100 mg to 150 mg of zinc for absorption are often used in research studies, and this dosage is usually tolerated quite well by people.

However, Phyllis A Balch, CNC, suggested not consuming more than a total of 100 mg of zinc each day. While doses each day less than 100 mg give the immune system a boost, doses over this amount can actually worsen immune function.

Michael T Murray, ND, also wrote that high doses of zinc can actually end up harming immune function, and as such he did not recommend taking 150 mg of zinc per day for more than 7 days.

Some studies have suggested that immune function could be partially suppressed when 300 mg of zinc is taken every day for 6 weeks. [Haas, Elson M, MD]

Other than immune suppression, taking too much zinc via supplements could result in premature heartbeats, dizziness, drowsiness, elevated sweating, loss of muscular coordination, lowered tolerance to alcohol, hallucinations and anemia, some of which are associated with copper deficiency. [Haas, Elson M, MD]

Adverse reactions and side effects

Taking zinc supplements (in particular zinc sulfate) on an empty stomach could cause nausea and gastrointestinal upsets.

Toxicity

Zinc is “probably the least toxic trace element”. [Murray, Michael T, ND]

Zinc is generally not toxic, especially in amounts less than 100 mg to 150 mg of elemental zinc per day. However, this amount could still be higher than necessary and could interfere with the absorption of other nutrients. [Haas, Elson M, MD]

Prolonged intake of more than 150 mg of zinc each day can result in toxic effects such as copper deficiency anemia, lowered HDL cholesterol levels and suppressed immune system function.

Acute toxicity is rare as consumption of large enough amounts to cause toxic effects (2 g per kg of body weight) would usually result in vomiting.

Drug interactions

Zinc does not seem to have any negative drug interactions.

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