In particular,
high zinc intakes impair absorption of copper, a nutrient we already struggle to obtain from our diets.
Participants also received 2 mg copper to prevent the copper deficiency associated with
high zinc intakes.
Acute adverse effects of
high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches [2].
Not exact matches
Nutrient - rich «superfoods» that are certainly worth adding to boost vitamin and mineral
intake include oats (for fibre, energy, iron and B vitamins), bananas (for iodine, potassium, folate,
zinc and iron) and berries (
high in vitamin C, folate and antioxidants).
Higher daily
intake of both vitamin B6 and
zinc was similarly linked to delayed menopause.
Vegetarians, whose daily
intake tends to be
high in phytates, can benefit from eating mineral - absorbing enhancers, such as garlic and onions, to increase the bioavailablity of iron and
zinc in plant foods.
These ways include increasing one's vitamin D levels, strength training, losing weight, partaking in
high intensity exercise, consuming plenty of
zinc, greatly limiting or completely eliminating sugar
intake, reducing stress, eating healthy fats and testosterone replacement therapy (TRT).
These ways include increasing one's vitamin D levels, strength training, losing weight, partaking in
high intensity exercise, consuming plenty of
zinc, greatly limiting or completely eliminating sugar
intake, reducing stress, -LSB-...]
I have also read that keeping selenium and
zinc intake high can help limit the oxidative stress that toxic metals can induce, although they do nt directly chelate and help remove them.
Since
higher intakes of
zinc can lead to copper deficiency, and you should be certain to get 15 mg of
zinc daily separate from your multivitamin, it is important to get an adequate dose of copper (2 mg).
In addition to
high intakes of calories, protein rich in essential amino acids such as meat or soya,
zinc was also associated with
high levels of IGF - 1.
The
highest tolerable
intake level for
zinc in adults is 40 milligrams each day, according to the Office of Dietary Supplements.
I've recently read a report saying that this means I could have a too
high intake of phytic acid which will inhibit absorption of certain minerals, ie calcium and
zinc — the very reasons I'm eating them.
Intakes of 150 — 450 mg of
zinc per day have been associated with such chronic effects as low copper status, altered iron function, reduced immune function, and reduced levels of
high - density lipoproteins [82].
In a population - based cohort study in the Netherlands,
high dietary
intake of
zinc as well as beta carotene, vitamin C, and vitamin E was associated with reduced risk of AMD in elderly subjects [73].
Gittleman states that vegans, who often combine plant protein sources to increase protein
intake, can be especially susceptible to copper toxicity.6 Soaking and sprouting of foods
high in phytates should be a given, but while these methods make
zinc more available, the ratio of
zinc to copper is still low.
A regular
intake of pastured eggs will give you most of the nutrients you're missing out on as a keto vegan — like choline, omega - 3s, iron, and
zinc, not to mention
high quality animal protein.
I would also recommend increasing * your
intake of
zinc, this is critical in improving * your hormonal balance and dosages as
high as 100 mg per day may be required in the short term, but this would need to be validated by blood tests.
Not unless your diet has a
high intake of
zinc or you have some weird genetics related to
zinc intolerance, but I would only take 25 mg per day anyway, since it's all you need.
For example, a
high intake of calcium depresses intestinal
zinc absorption, while an excess
intake of
zinc can depress copper absorption.
According to the Institute of Medicine's report, vegetarians may require as much as a 50 % greater
intake of
zinc given that the major source in the diet is grains and legumes which contain a
high amount of phytic acid [8].