Zinc

Benefits:

Zinc is an essential mineral, critical for cellular metabolism, immune system function, protein synthesis and wound healing. Zinc deficiencies can therefore be detrimental to immune system function, increasing the chances for infection.

Side Effects:

In some people, zinc may cause nausea, vomiting, diarrhea and, in rare cases, cause kidney and/or stomach damage.

Nutrient Sources:

Oysters, beef, crab, fortified cereal, beans (baked, kidney), chicken, yogurt, chickpeas and oatmeal. Whole grains bind zinc and limit the body’s ability to process the nutrient.

Dosing:

Studies have shown that tolerable, sufficient levels of zinc supplementation are in the range of 20mg to 40mg daily.

Further Reference:

WebMD - http://www.webmd.com/vitamins-supplements/ingredientmono-982-zinc.aspx?activeingredientid=982