Can zinc cause mood swings?

Many Americans suffer from low zinc levels. One of the signs of zinc deficiency is mood swings (mental lethargy), therefore, new research has hypothesized that low zinc levels can be linked to a decreased mood.

fruitsandveggies.org - About The Buzz: Zinc Can Stabilize Your Mood? - Have A Plant

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TheBUZZ: Zinc can stabilize your mood?

: Zinc can stabilize your mood? WHAT THEY’RE SAYING

Zinc found in oysters, lentils, beans, and nuts can reduce hostility and depression. WHAT WE KNOW Zinc’s functions are multifaceted including cellular metabolism, immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. Zinc is considered an essential mineral because it is not stored in the body. So getting adequate consumption of zinc through the diet is essential. Here’s how much zinc you need … Recommended Dietary Allowances (RDAs) for Zinc Age Female Male 1-3

4-8

9-13

14-18

19+ 3 mg

5 mg

8 mg

9 mg

8 mg 3 mg

5 mg

8 mg

11 mg

11 mg A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products. Many Americans suffer from low zinc levels. One of the signs of zinc deficiency is mood swings (mental lethargy), therefore, new research has hypothesized that low zinc levels can be linked to a decreased mood. HOW DO WE KNOW THIS? A recent study in the European Journal of Clinical Nutrition supplemented 30 young women with multivitamins, multivitamins with 7 mg of zinc, or a placebo for 10 weeks. After the 10 weeks, the women who were supplemented with the additional zinc reported reductions in depression and anger. The study concluded that adequate zinc intake may be effective at reducing anger and depression.¹ Another randomized trial published in the American Journal of Clinical Nutrition supplemented 674 children (grades 1-4) with 10 mg of zinc, five (5) days per week for six (6) months. The study found that increased serum blood concentrations of zinc were associated with decreases in depression and anxiety. ² Both of there studies were done with small population groups and further research needs to be done to determine the direct relationship between zinc and mood. OUR ADVICE For now … eat a balanced diet that focuses on fruits and veggies, including beans! By doing this, you’ll provide your body with all of the essential compounds (vitamins, minerals, antioxidants, phytochemicals, etc.) it requires to function optimally. Remember that the new Dietary Guidelines for Americans recommends eating two (2) servings of seafood per week as well as eating more beans—this will help meet your zinc recommendation! As for your mood…a diet that supports a healthy lifestyle is going to promote a positive outlook on life too! Your clothes are going to fit better, you’ll have more energy, and you won’t feel guilty about what you’re eating; this formula can lead to improved mood as well. Try our Salad Nicoise and Enchilada Rice recipes for meals rich in zinc!

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Does zinc help joint pain?

Research Note: Studies show significantly lower zinc levels in people with rheumatoid arthritis compared to those without it. The lowest levels are associated with more severe disease. Researchers say zinc may help improve RA symptoms by supporting the immune system and cartilage.

arthritis.org - Vitamin and Mineral Guide for Arthritis

Calcium

What it does: Calcium is an essential mineral that maintains strong bones and teeth; regulates muscle contractions; transmits nerve impulses; and helps release essential hormones and enzymes. It also helps prevent osteoporosis (loss of bone density) and fractures, which are higher risks among people with rheumatoid arthritis (RA) and those taking corticosteroids. How much: Experts recommend 1,200 mg a day for healthy adults, but people with inflammatory arthritis may need more – up to 1,500 mg for men and postmenopausal women. Recent research has debunked the claim that calcium supplements raise heart attack risk.

Too much: Tolerable upper limit (UL) = 2,500 mg.

Too Little: Contributes to bone loss, tooth loss, muscle cramps and hypertension.

Foods: Low-fat milk, yogurt and cheese; leafy greens and vegetables such as kale, broccoli and spinach; canned sardines and salmon with bones; calcium-fortified cereals, soy products (including tofu), orange juice and nut milks. Interactions: Aluminum-containing antacids, antibiotics, anti-convulsants, bone drugs, corticosteroids, calcium channel blockers, diuretics, laxatives and multivitamins containing iron, magnesium and zinc. Research note: Dozens of studies have found that calcium supplements with or without vitamin D improve bone health in both men and women. Whether calcium plus vitamin D can prevent fractures has been more controversial, with competing studies on both sides. But a 2016 meta-analysis found that calcium and vitamin D supplements reduced fracture risk by 15% and hip fracture risk by 30%.