Zinc: the complete guide

Zinc is a mineral salt that is naturally available in all cells of the body, but in very small quantities. This trace element is much more concentrated in muscles and bones. It plays a key role in many of the body’s functions. Generally, a healthy and balanced diet is sufficient to ensure that the body has the necessary intake of this trace element. However, cases of deficiencies are becoming more and more frequent nowadays. What are the benefits of zinc? How to use it and where to get it? Find out everything in this article!

The benefits of zinc

Although present in small quantities in the human body, zinc plays an important role in its proper functioning. It plays a crucial role in cellular activity. Thus, it has the following functions:

• improvement of the immune system
• improvement of the healing process
• the improvement of the sight by its action on the cells of the eye
• action on the sense of smell and taste
• skin, hair and nail care
• protection of cells against oxidative stress (this is the anti-oxidant function of zinc)
• the action on the functioning of enzymes and hormones of the thyroid
• improving fertility and reproduction by promoting testosterone synthesis in men
• improving growth and development of the child and the fetus during gestation
• participation in DNA synthesis
• participation in the synthesis of proteins, carbohydrates and lipids
• regulation of body mass
• the regulation of glycemia by its action on insulin.

The origins of zinc

Zinc in the body comes from our diet. The body absorbs almost half of this trace element contained in our food. It is mainly found in oysters, but also in shellfish, meat, offal, nuts, whole grains and legumes.

When it comes from animal proteins, it has a better absorption than when it comes from vegetable proteins. This phenomenon is justified by the presence of fiber in vegetable proteins (whole grains).

Zinc: expert advice

Zinc intake is essential for the body, but it must respect a certain dosage in order to avoid any excess. The body’s needs for this trace element change according to age, gender and health status. Generally, a balanced diet ensures the minimum daily intake that is useful for the body. However, slight deficiencies are frequently observed due to a dietary imbalance or special needs (in pregnant women for example). Alcoholics and people with specific medical conditions are also often deficient.

The recommended daily zinc intake is as follows:

• Infant (up to 6 months): 2 mg
• Children (under 4 years): 3-6 mg
• Children (4-13 years): 7-12 mg
• Adult (over 14 years): 12 mg for men and 10 mg for women
• Adult over 61 years: 11-12 mg
• Pregnant woman: 14-19 mg

In order to prevent any deficiency that may result from a dietary imbalance or any other particular situation, you can opt for a zinc intake in the form of a dietary supplement. This option also offers you many advantages such as:

• prevent colds (when taken as a preventive treatment)
• reduce cold symptoms and speed recovery when used to treat the condition
• improve blood sugar levels
• prevent cardiovascular disease. According to some studies, it can reduce the risk of cardiovascular disease by 43%.
• improve fertility in men thanks to its antioxidant properties that promote the synthesis of male hormones.

Zinc: side effects and contraindications

The essence of a trace element being its low content in the body, any excessive intake can be harmful.

Undesirable effects

When consumed in high doses, zinc can cause adverse effects such as:

• weakening of the immune system
• Fatigue
• fever
• joint pain
• loss of balance
• numbness of the limbs
• difficulty walking and talking
• headaches
• digestive disorders
• abdominal cramps
• the metallic taste in the mouth
• nausea and sometimes even vomiting
• diarrhea
• skin conditions
• copper deficiency, which can be the cause of anemia or osteoporosis
• Reduced good cholesterol, which can be a risk factor for cardiovascular disease

Contraindications

It is strongly advised against a zinc treatment in the following cases:

• allergy or hypersensitivity to zinc
• when you are on iron therapy, as iron prevents zinc absorption
• in the presence of bacterial infection to prevent bacterial proliferation

To avoid interaction with other treatments, it is not recommended to take zinc supplements simultaneously with anticonvulsants, oral contraceptives, certain vasodilators, etc.

In addition, it is recommended to respect a minimum interval of two hours between the consumption of this trace element and the taking of antibiotics, antacids, tetracycline or any other iron, calcium or copper supplement. Certain foods rich in phytic acid can also form complexes with zinc that can slow down its absorption.

Zinc: Dosage

The minimum daily intake of zinc necessary for the proper functioning of the body is 8 mg for women and 11 mg for men. Used as a supplement or treatment, the dosage is 80 to 100 mg for a preventive cure of colds, 30 mg per day for blood sugar regulation, acne treatment or to strengthen the immune system. It is recommended to take it on an empty stomach in the morning, for more efficiency. So what are you waiting for to take full advantage of the zinc benefits!

Where to buy zinc?

When you decide to purchase zinc, choose a natural, bioavailable form. The advantage is that it is more assimilable by the body which easily eliminates the unused excess.

Vegalia does not currently offer zinc, but other supplements and superfoods to boost your immune system, improve your blood sugar, prevent colds and cardiovascular disease.