SOCIAL media and advertisements are full of recommendations for dietary supplements that supposedly boost immunity. Although they promise “miraculous” effects, doctors warn that many such products are based on unfounded claims.
“We live in a world inundated with advertisements promoting supplements without any real evidence,” physician Dr. Christopher Scuderi tells Parade . He adds that people over 50 should be especially cautious because some supplements can worsen existing health conditions.
Experts say that older adults should avoid high doses of zinc. “Amounts above 40 milligrams per day can cause copper deficiency, anemia and reduced white blood cell counts,” warned Dr. Scuderi. Physician Dr. Nora Tossounian explains that the recommended intake is much lower – eight milligrams for women and 11 milligrams for men – and that this amount is most often achieved through diet.
“Taking higher doses for a long time without supervision carries serious risks,” she pointed out.
“Small changes in diet can make a big difference”
Excessive zinc intake, Dr. Tossounian adds, interferes with the body’s absorption of copper, which can lead to nerve damage, anemia and a weakened immune system. “It’s ironic that the very thing you’re trying to strengthen — your immunity — you can actually weaken,” she said.
Dr. Daniel Kim added that too much zinc can lower levels of “good” cholesterol and cause digestive problems like nausea and cramps, especially in people taking medications for chronic conditions.
Despite the risks, doctors say zinc is still an important mineral, but in moderation. “Think of zinc as a guardian of the immune system. It doesn’t boost it, but it helps it work properly,” Dr. Tossounian said. Dr. Kim recommends eating a diet rich in zinc — oysters, chicken, pumpkin seeds, lentils and tofu — rather than taking supplements.
“If you notice slow wound healing, hair loss, or digestive problems, see your doctor. Small changes in your diet can make a big difference,” concluded Dr. Scuderi.
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