Zinc and High Blood Pressure
Zinc for Wounds and Colds
The trace element zinc is often an ingredient in ointments that are meant to support wound healing. It's also frequently taken as a supplement in the hope of preventing colds or getting over them faster. Unfortunately, there's not enough evidence that it prevents infections. To possibly shorten a cold, very high doses would be needed. However, these could no longer be considered dietary supplements and would require a prescription at that dosage.
Study on Zinc and Blood Pressure
After earlier studies produced inconsistent results and were conducted on mice, rats, or human blood vessel samples, a cohort study has now addressed the topic. In June 2024, this study by Chinese researchers examining the connection between zinc and blood pressure was published. It included data from over 12000 participants, which were analyzed in terms of zinc intake and measured blood pressure values.
Results of the Chinese Study
It showed that both too little and too much zinc intake raised blood pressure. The resulting curve was J-shaped; the turning point was at 10.9 mg of zinc per day. Up to that point, the risk of high blood pressure decreased; with higher intake, the risk rose again. The researchers identified an intake of 10.0 to 12.2 mg of zinc per day as the range with the lowest risk of high blood pressure.
However, this does not mean you need to take that amount as a supplement. Generally, zinc is present in sufficient amounts in food, so additional supplementation isn't necessary. With a vegetarian or vegan diet, it's advisable to make sure you get enough zinc, since it is mainly found in animal products.
Risk of Overdose
The Federal Institute for Risk Assessment (BfR) recommends 6.9 mg as the maximum additional amount of zinc that can be taken daily. Many over-the-counter tablets or capsules contain 1525 mg, which can lead to an overdose. Products with more than 25 mg of zinc are considered prescription medicines. An overdose from zinc obtained only through food is unlikely. The literature only notes that eating very large amounts of oysters could lead to excess zinc, since they are very zinc-rich at 22 mg per 100 g.
Zinc Poisoning
If zinc is taken in excess over a long period, it can weaken the immune system, achieving exactly the opposite of what you might hope for. It can also cause a copper or iron deficiency, which in turn can lead to nerve damage, general weakness, or anemia.
Zinc poisoning is rare, though. It can also occur from inhaling zinc fumes, for example during welding without respiratory protection.
Conclusion
Zinc supplements are generally not necessary. If you still want to take them, do so in moderation and keep an eye on your blood pressure. Both a zinc deficiency and too much zinc can raise blood pressure.
Sources:
- https://www.eurekalert.org/news-releases/1046983
- https://www.klartext-nahrungsergaenzung.de/wissen/lebensmittel/nahrungsergaenzungsmittel/mehr-zink-bei-erkaeltungen-13390
- https://www.zinkorot.de/alles-zu-zink/zink-ueberdosierung.html
This article is from Tensana – the leading app since 2011, helping hundreds of thousands of people monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based data and is continuously updated (as of 09/2024).
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
