Zinc

Zinc is the second most common essential trace element in the body after iron; it is vital and cannot be produced by the human body itself. In addition, the body can hardly store zinc, which is why it must be regularly consumed in food.

What is zinc?

Zinc is a vital trace element that is needed for numerous processes in the human body. It is required in small amounts, but is nevertheless essential for the normal functioning of more than 300 enzymes and is involved in numerous biological processes such as the immune system, wound healing, cell division and the synthesis of DNA and proteins.

Zinc cannot be produced by the body itself, which is why it must be obtained from food. It is found in both animal and plant-based foods.

Why is zinc important for the body?

• Supports the immune system: Zinc plays a central role in immune defense. It supports the activity of immune cells such as T cells, which are important for fighting pathogens. A zinc deficiency can impair immune function and increase susceptibility to infections.
• Promotion of wound healing: Zinc is essential for cell division and growth, which is why it plays a crucial role in wound healing. It is used in many topical ointments to treat skin injuries and ulcers.
• Antioxidant properties: Zinc acts as an antioxidant and protects cells from damage caused by free radicals, which can be caused by environmental toxins, stress, or UV radiation.
• Supports metabolism: Zinc is involved in numerous enzymatic reactions that are necessary for the utilization of carbohydrates, fats, and proteins in the body. It also supports the conversion of food into energy.

What are the benefits of taking zinc?

1. Strengthening the immune system: Studies have shown that adequate zinc intake strengthens the immune response and can reduce the duration of colds and flu-like infections.
2. Improvement of skin health: Zinc can be helpful in treating skin conditions such as acne, as it has anti-inflammatory properties and can regulate sebum production. People with skin problems such as acne or eczema may therefore benefit from taking or applying zinc.
3. Wound healing and scar formation: Zinc supports cell division and tissue growth, which is important for wound healing. In the event of injuries or burns, an adequate supply of zinc can accelerate the healing process.
4. Promotion of fertility: Zinc also plays a role in fertility and reproduction. In men, it supports testosterone production and contributes to sperm quality.

Which foods contain a lot of zinc?

Zinc is found in a variety of foods. The best natural sources include:

• Meat and seafood: Red meat, poultry, and especially shellfish such as oysters, crabs, and mussels contain high amounts of zinc.
• Dairy products: Cheese and milk also contain significant amounts of zinc.
• Nuts and seeds: Pumpkin seeds, cashews, and sunflower seeds are rich in zinc and are a good plant source.
• Legumes: Beans, lentils, and chickpeas also contain zinc, but in a form that is less easily absorbed by the body than zinc from animal sources.

What is the best way to take zinc?

• About food: The best way to get enough zinc is through a balanced diet that includes zinc-rich foods such as meat, seafood, dairy products, nuts, and legumes.
• Food supplements: For people who have difficulty getting enough zinc from their diet—such as vegans, vegetarians, or people with certain medical conditions—taking zinc as a food supplement may be beneficial. Zinc supplements are available in various forms, including zinc citrate, zinc gluconate, and zinc sulfate.

What zinc supplements are available and which is the best?

Zinc supplements It comes in various chemical forms. Each has its own advantages:

• zinc gluconate: One of the most common forms found in food supplements. It is readily available and well absorbed by the body.
• zinc citrate: It is also very well absorbed and is a common alternative to zinc gluconate.
• zinc sulfate: Inexpensive and effective, but may cause stomach irritation in some people.
• zinc picolinate: This form is said to be particularly bioavailable, meaning that it is better absorbed than other forms.

How much zinc does the body need?

The recommended daily intake of zinc varies depending on age, gender, and stage of life:

• Adult men: 10-15 mg per day
• Adult women: 7–10 mg per day
• Pregnant and breastfeeding women: 10–13 mg per day

It is important to stick to these amounts, as both zinc deficiency and overdose can have negative health effects.

What happens when you have a zinc deficiency?

zinc deficiency can cause various symptoms, including:

• Weakened immune system: People with zinc deficiency are more susceptible to infections.
• Skin problems: Dry skin, eczema, and acne can be exacerbated by zinc deficiency.
• Delayed wound healing: A zinc deficiency can impair wound healing.
• Growth disorders: In children, zinc deficiency can lead to growth disorders and delayed sexual development.

Zinc deficiency can be caused by an unbalanced diet, certain diseases, or poor absorption in the intestines.

Is it possible to overdose on zinc?

Yes, excessive intake of zinc, especially through food supplements, can cause side effects:

• Nausea and vomiting: Excessive amounts of zinc can cause gastrointestinal problems.
• Impaired immune function: Paradoxically, long-term zinc overdose can weaken the immune system and lead to copper deficiency, as zinc and copper compete for absorption in the body.
• Tolerable upper limit: The recommended daily intake of zinc is approximately 40 mg for adults.

Who should take zinc?

• People with weakened immune systems: Individuals who suffer from frequent infections may benefit from zinc supplementation.
• Pregnant and breastfeeding women: During pregnancy and breastfeeding, there is an increased need for zinc.
• Athletes: Zinc plays an important role in regeneration and muscle growth, which is why athletes often have an increased need for it.
• Vegans and vegetarians: Since plant-based zinc is less easily absorbed, supplementation may be beneficial.

• Zinc is found, for example, in meat, especially liver, fish and seafood, in high quantities in oysters, in certain types of cheese (e.g., Emmental), oatmeal, legumes (e.g., soybeans), and certain seeds and kernels.
• The simultaneous intake of calcium, iron, copper and tannins (tanning agents) in higher doses can inhibit zinc absorption (uptake).
• Phytic acid, which is found in cereals and legumes, forms insoluble zinc-calcium-phytate complexes with zinc, thereby reducing the absorption of zinc from food.
• Mustard oil glycosides (or glucosinolates) in plants such as radish, mustard, cress and cabbage also form complexes with zinc in high concentrations.
• In principle, zinc from animal foods is therefore more bioavailable than from plant foods, as animal foods do not contain resorption-inhibiting substances such as phytic acid, mustard oil glycosides or tannins.
• However, it is also known that during germination (even after prolonged soaking in water, e.g. overnight) of cereals, legumes or oilseeds, phytic acid is broken down, thereby increasing the bioavailability of minerals and trace elements, including zinc.
• Zinc absorption is also promoted by foods containing vitamin C.

Conclusion: Zinc – an essential trace element with a powerful effect

Zinc is an essential trace element that is crucial for many functions in the body – from the immune system to skin health and wound healing. A sufficient supply of zinc is essential for health, but can usually be ensured through a balanced diet. For special needs or risk groups, zinc supplements may be useful, but should always be taken within the recommended dosage to avoid overdose.