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Understanding Daily Zinc Requirements: Age, Gender, and Life Stage Guidelines

Learn about the recommended daily intake of zinc across different age groups, genders, and life stages, from infants to adults, including pregnancy and breastfeeding. Ensure optimal health by meeting these guidelines and avoiding toxicity with the upper intake limit.

  • How much zinc do I need per day?

  • The recommended daily intake of zinc varies by age, gender, and life stage:

    • Infants 0-6 months: 2 mg
    • Infants 7-12 months: 3 mg
    • Children 1-3 years: 3 mg
    • Children 4-8 years: 5 mg
    • Children 9-13 years: 8 mg
    • Teen males 14-18 years: 11 mg
    • Teen females 14-18 years: 9 mg
    • Adult males: 11 mg
    • Adult females: 8 mg
    • Pregnant teens: 12 mg
    • Pregnant adults: 11 mg
    • Breastfeeding teens: 13 mg
    • Breastfeeding adults: 12 mg1.

    The tolerable upper intake level (UL) for zinc is set at 40 mg per day for adults to avoid toxicity2.

    Footnotes

    1. Office of Dietary Supplements - Zinc, 2022 ↩

    2. Zinc: An Essential Micronutrient ↩

  • What is the best migraine preventative?

  • Several supplements have shown efficacy in preventing migraines:

    1. Magnesium: Deficiency in magnesium is linked to migraine pathogenesis. Studies suggest that magnesium supplements can be effective in reducing migraine frequency and intensity12.

    2. Vitamin B2 (Riboflavin): Riboflavin is known to improve mitochondrial function, which may help in reducing migraines. It has been found effective in numerous studies at doses of 400 mg per day34.

    3. Coenzyme Q10 (CoQ10): This supplement aids in mitochondrial energy production. Clinical trials have shown that 100-300 mg of CoQ10 per day can reduce the frequency of migraine attacks56.

    4. Feverfew: Though the evidence is mixed, Feverfew has been used traditionally to prevent migraines. It is thought to inhibit factors that lead to inflammation in migraines7.

    5. Butterbur: Butterbur root extract has shown promise in preventing migraines, but it must be free of pyrrolizidine alkaloids (PA-free) to avoid liver toxicity89.

    6. Vitamin B Complex: B vitamins (B1, B6, B12, and folic acid) have been found to be effective in reducing the frequency and severity of migraines when used as part of a preventive treatment10.

    It’s always a good idea to consult with a healthcare provider before starting any new supplement regimen, as they can help tailor recommendations to your specific needs and health conditions.

    Footnotes

    1. Lisa A. Yablon, "Magnesium in headache - Magnesium in the Central Nervous System," NCBI, 2022. ↩

    2. Christina Sun-Edelstein, "Foods and supplements in the management of migraine headaches," PubMed, 2024. ↩

    3. Munvar Miya Shaik, "Vitamin Supplementation as Possible Prophylactic Treatment against Migraine with Aura and Menstrual Migraine," NCBI, 2015. ↩

    4. Palak Patel, "Complementary and Integrative Medicine for Episodic Migraine," NCBI, 2024. ↩

    5. Kavaljeet Kaur, "The Efficacy of Herbal Supplements and Nutraceuticals for Prevention of Migraine: Can They Help?" NCBI, 2021. ↩

    6. Shadi Ariyanfar, "Review on Headache Related to Dietary Supplements," PubMed, 2022. ↩

    7. Ibid. ↩

    8. Ibid. ↩

    9. Rebecca Erwin Wells, "Complementary and Integrative Health Treatments for Migraine," NCBI, 2024. ↩

    10. Shiva Nematgorgani, "B vitamins and their combination could reduce migraine headaches," NCBI, 2025. ↩

  • Which medications are the top rated migraine preventatives?

  • The top-rated medications for migraine prevention include:

    1. Beta-Blockers:

      • Propranolol: Widely used with substantial evidence for efficacy12.
      • Metoprolol: Effective in reducing migraine frequency2.

    2. Anticonvulsants:

      • Topiramate: Shown to significantly reduce the frequency of migraines23.
      • Divalproex Sodium: Effective but associated with side effects that may limit its use2.

    3. Tricyclic Antidepressants:

      • Amitriptyline: Particularly useful for patients with comorbid chronic pain or depression23.

    4. CGRP Receptor Monoclonal Antibodies (CGRP(r)mAbs):

      • These include medications such as erenumab, fremanezumab, and galcanezumab. They have a strong efficacy profile with fewer side effects34.

    5. Gepants:

      • These are a newer class of medication that includes drugs like rimegepant. They have shown promise in both acute and preventive treatment of migraines4.

    The choice of preventive medication should be based on individual patient factors, such as comorbid conditions, potential side effects, and personal preferences. Consult with a healthcare provider to determine the most appropriate treatment.

    Footnotes

    1. Stephen D. Silberstein, "Preventive Migraine Treatment," PMC, 2015. ↩

    2. Khalid W. Al-Quliti, "New advances in prevention of migraine: Review of current practice and recent advances," PMC, 2018. ↩ ↩2 ↩3 ↩4 ↩5

    3. Christian Lampl, "The comparative effectiveness of migraine preventive drugs: a systematic review and network meta-analysis," PMC, 2023. ↩ ↩2 ↩3

    4. Brian Johnson, "New Approaches to Shifting the Migraine Treatment Paradigm," PMC, 2022. ↩ ↩2

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