Why does zinc make me nauseous
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Understanding Zinc-Induced Nausea: Causes and Mechanisms
Zinc Toxicity and Gastrointestinal Symptoms
High Zinc Intake and Toxicity Symptoms
Zinc is an essential mineral, but excessive intake can lead to toxicity. High levels of zinc consumption, particularly in amounts significantly exceeding the Recommended Dietary Allowance (RDA) of 15 mg per day, can cause a range of overt toxicity symptoms. These symptoms include nausea, vomiting, epigastric pain, lethargy, and fatigue1. The gastrointestinal discomfort, such as nausea, is one of the most immediate and common reactions to high zinc intake.
Zinc Supplementation and Gastric Discomfort
Clinical Trials and Reported Symptoms
Clinical studies have further explored the effects of zinc supplementation on healthy individuals. In a double-blind crossover trial involving 47 healthy volunteers, participants were given 50 mg of elemental zinc three times a day for six weeks. A significant number of participants, particularly women, reported symptoms such as headaches, abdominal cramps, nausea, loss of appetite, and vomiting. Notably, 84% of women and 18% of men experienced these symptoms, with some female participants discontinuing the trial due to gastric irritation2. This study highlights that even moderate zinc supplementation can lead to significant gastric discomfort, including nausea.
Mechanisms Behind Zinc-Induced Nausea
Body Weight and Zinc Absorption
The study also suggests that the severity of gastric discomfort may be related to body weight, with lower-weight individuals experiencing more pronounced symptoms2. This could be due to the higher relative dose of zinc per kilogram of body weight, leading to more significant irritation of the gastrointestinal tract.
Copper Interference and Gastrointestinal Effects
While the primary focus of zinc toxicity is often on its interference with copper absorption and utilization, which can lead to anemia and neutropenia, the immediate gastrointestinal effects are more directly related to the physical presence of zinc in the stomach and intestines1 2. Zinc can irritate the stomach lining, leading to nausea and other digestive symptoms.
Conclusion
In summary, zinc-induced nausea is primarily a result of excessive zinc intake, which can irritate the gastrointestinal tract. Clinical studies have shown that even moderate supplementation can cause significant discomfort, particularly in lower-weight individuals. Understanding these mechanisms can help individuals manage their zinc intake more effectively to avoid such adverse effects.
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Most relevant research papers on this topic
Zinc toxicity.
Extremely high zinc intake can cause toxicity symptoms, while even low levels can interfere with copper and iron utilization and negatively affect HDL cholesterol levels.
Literature Review
Highly CitedThe effect of zinc supplements on plasma zinc and copper levels and the reported symptoms in healthy volunteers
Zinc supplementation may cause gastric discomfort in some individuals, but does not negatively affect plasma copper levels in healthy volunteers over six weeks.
RCTHighly CitedThe Essential Toxin: Impact of Zinc on Human Health
Zinc deficiency, caused by malnutrition, aging, certain diseases, or deregulated homeostasis, is a more common risk to human health than excessive exposure to zinc, affecting growth, neuronal development, and immunity.
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High levels of zinc in soils can negatively impact plant growth, photosynthetic and respiratory rates, and imbalance mineral nutrition, affecting agricultural sustainability.
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Reducing extracellular zinc accumulation or vulnerability to toxic zinc exposure may help ameliorate neuronal death in brain injury and neurological diseases.
Highly CitedZinc and liver disease.
Zinc supplementation can reverse clinical signs of zinc deficiency in patients with liver disease, potentially improving liver function and fibrosis markers in alcoholic liver disease and hepatitis C patients.
Highly CitedEnteric protein loss and intestinal permeability changes in children during acute shigellosis and after recovery: effect of zinc supplementation.
Zinc supplementation significantly improves intestinal permeability and increases mannitol excretion in children with acute shigellosis, suggesting a potential role in treating shigellosis.
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Zinc supplementation improves serum zinc levels and reduces liver enzymes in overweight/obese non-alcoholic fatty liver patients following a calorie-restricted diet.
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Zinc plays a crucial role in the brain's physiological functions, but excessive release can cause neurotoxic damage and deficiency can lead to cognitive decline disorders.
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Zinc supplementation is a proven antiviral agent and stimulant, with potential benefits for treating viral infections like herpes simplex virus and the common cold.
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