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You may have heard that zinc helps with recovery from a cold, but this mineral is also needed by those who are not sick or have compromised immune function. Ideally, this essential mineral should be consumed in small amounts each day to maintain overall health, as well as to perform hundreds of other important functions in the body.
What are the advantages of taking zinc from food supplements, or getting zinc from foods rich in this mineral? Zinc benefits the body in many ways - it helps with hormone production, proper growth and repair, improved immunity and promotion of normal digestion.
It also has the ability to act as an anti-inflammatory, which means it can have significant therapeutic benefits for several common and chronic diseases such as cancer or heart disease. No wonder zinc deficiency can lead to a number of health problems, such as chronic fatigue, digestive problems and hormonal problems.
So the question is, are you getting enough in your diet to reap the health benefits of zinc? If you are unsure, you can easily analyze your zinc status via a blood test at BLODKOLLEN .
So the question is, are you getting enough in your diet to reap the health benefits of zinc? If you are unsure, you can easily analyze your zinc status via a blood test at BLODKOLLEN .
Zinc is an important mineral that you must get from your diet or from supplements every day, as your body cannot manufacture this trace element on its own.
After iron, zinc is the second most abundant trace element/mineral in the human body and is a necessary component of over 300 enzymes and participates in over 2000 different biochemical processes.
Low zinc intake is common, and the problem is exacerbated by high copper intake, intestinal disorders, inflammation, heavy metal exposure, and more.
Yes, copper coils can cause zinc deficiency. Zinc and copper are so-called antagonists that affect each other. An excess of copper can then lead to a reduced ability to absorb zinc.
If you choose a copper coil, we recommend supplementing with a dietary supplement with zinc and eating zinc-rich food.Yes, a lack of zinc can cause acne.
Zinc's anti-inflammatory properties help the body reduce swelling and redness in those with acne.
Studies show that patients treated with zinc supplements noticed a reduction in active rashes compared to those who did not take a zinc supplement.
Since zinc also aids wound healing, it can help reduce any remaining acne scars.
Yes, low levels of zinc can reduce sex drive.
Yes, a lack of zinc causes hair loss and thinning hair.
In terms of hair loss, zinc is a potent inhibitor of hair follicle regression and accelerates hair follicle recovery.
Zinc is involved in protein and nucleic acid synthesis and plays a role in various metabolic pathways and cellular functions
Zinc is a powerful antioxidant that can help neutralize free radicals that keep your immune system strong and resilient. It also increases the production of white blood cells that fight infection.
Zinc creates more white blood cells and more "efficient" white blood cells. This means your cells can release a greater number of antibodies to fight disease faster and more powerfully.
Because of this, zinc is often used as an anti-infective - especially for the common cold.
Zinc deficiency causes a wide range of medical problems such as impaired growth, poor skin and poorer hair quality, testicular atrophy, menstrual disorders, anorexia, metabolic syndrome, vision and taste disorders, disturbed carbon dioxide/bicarbonate balance and more.
Zinc is also included in so-called zinc-finger proteins, with important functions in regulating the activity of genes. Heavy metals such as mercury and cadmium displace zinc, causing genes to be inactivated or activated incorrectly.
The mineral is actually found in all body tissues and is needed for healthy cell division. It acts as an antioxidant in the body, fighting free radicals that cause damage and helping to slow down aging. This mineral also has a major impact on hormonal balance, so for this reason even a small deficiency can result in an increased risk of infertility or diabetes.
Zinc plays an important role in many biochemical pathways: organ systems, including the integumentary system, the gastrointestinal system, the central nervous system, the immune system, skeletal and reproductive systems ... Zinc deficiency results in dysfunction of both humoral and cell-mediated immunity and increases susceptibility to infection. A low intake of zinc can i.a. give the following symptoms: High frequency of illness, increased fatigue, lack of energy/exhaustion, poorer ability to concentrate, stunted growth, poor wound healing, and hair loss, etc.
Supports immune function and can help fight infections/colds
Severe zinc deficiency impairs immune function, and even mild to moderate levels of zinc deficiency can impair macrophage (macrophages are "big eaters and can eat" lots of bacteria and dead tissue) and neutrophil (neutrophils phagocytose bacteria and dead tissue to prevent infections) functions, natural killer cell activity and complement activity.
This mineral is an important component of the signal transduction pathways that manage the elimination of pathogens. It helps control inflammation and prevent elevated inflammatory responses, including the release of cytokines, as well as tissue damage.
This mineral has an intricate function in the immune response as it helps the body return to homeostasis.
Zinc is often taken as a dietary supplement to fight colds and symptoms of illness. When taken for at least five months, it can reduce the risk of catching a cold - plus, if you're already feeling sick, it speeds up the healing process.
Research shows that this important mineral can help with the development of immune cells and affect the molecular process that causes mucus and bacteria to grow in the nose. Namely, zinc has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking the effects of the virus.
One study found that when people took a zinc supplement within 24 hours of the onset of cold symptoms, the duration of symptoms was significantly reduced compared to a control group that did not take a zinc supplement. Fewer patients in the zinc group had cold-related symptoms five and seven days after experiencing the first symptoms compared to those who did not take a zinc supplement.
Yes, zinc promotes good wound healing and prevents acne.
Some of the zinc stored in your body is actually found in your skin, and the mineral plays a key role in the development, differentiation and growth of various human tissues. A disturbance in zinc metabolism gives rise to effects that usually manifest on the skin.
Yes, zinc is involved in the body's production of collagen.
Because zinc supports the production of collagen , the most abundant protein in the human body that forms connective tissue, this mineral is sometimes used to help people recover from burns, wounds, slow-healing wounds, and other types of skin damage. Zinc can also help support the immune system in a way that can limit the skin's susceptibility to infection during healing.
Additionally, this mineral is used to naturally reduce acne breakouts due to its anti-inflammatory properties. It is considered by some experts to be a promising alternative to other acne treatments due to its low cost, effectiveness, and no side effects.
Zinc has anti-inflammatory properties. It can help relieve redness and irritation associated with moderate to severe acne. It can even help reduce the appearance of acne scars.
Zinc can help fight viruses and bacteria. Although most people get the amount of zinc they need through their diet, some people with acne may find it beneficial to supplement with a dietary supplement.
Zinc is also used for other inflammatory skin conditions, including:
Zinc has been shown to be effective both by being anti-inflammatory and antioxidative, which helps fight oxidative stress and reduce the risk of disease development.
The benefits of zinc - especially in elderly patients - include its ability to support healthy cell division, prevent cancer cell mutation and inhibit tumor growth.
Another study in which participants took a dietary supplement with zinc showed that levels of oxidative stress markers were significantly lower in the supplemented group than in the placebo group.
The group that did not take zinc supplements had higher levels of inflammatory cytokines and higher levels of oxidative stress markers in plasma.
The group that took a zinc supplement also had a lower incidence of disease-related side effects and the incidence of infections was also significantly lower in this group, which is yet another example of zinc's ability to boost immune function in the body.
The benefits of zinc for hormonal health and fertility are due to the fact that this mineral plays an important role in hormone production, by naturally increasing testosterone, which has very widespread roles in both men and women.
This mineral affects female sex hormones and is even involved in the creation and release of eggs within and from the ovaries.
It is needed for the production of estrogen and progesterone in women, both of which support reproductive health. You can reduce the likelihood of menstrual problems, mood swings, early menopause, infertility and possibly even some cancers by avoiding either too high or too low levels of zinc.
Lack of zinc or disturbances in zinc metabolism is associated with diabetes with high blood glucose and reduced insulin production, both in type 1 and type 2 diabetes. People with diabetes often have low serum zinc levels.
This essential mineral is needed to balance most hormones, including insulin, the main hormone involved in blood sugar regulation. Zinc benefits blood sugar levels because it binds to insulin, so that enough insulin is stored in the pancreas and released when glucose enters the bloodstream.
It also enables the proper use of digestive enzymes necessary for insulin to bind to cells, so that glucose is used as fuel for the body, instead of being stored as fat.
Zinc deficiency is related to chronic digestive problems and diarrheal diseases, which has been shown in several studies.
Researchers have found that a dietary supplement with zinc and collagen can be effective both preventively and as an emergency remedy for diarrhea.
Studies show that zinc plays an important role in fertility, especially in varying serum levels of testosterone in men.
A diet low in zinc, together with a deficiency in young men, is associated with a significant decrease in serum concentrations of testosterone, which can have a negative impact on both fertility and sex drive. Zinc can potentially improve low sex drive by increasing testosterone levels.
This mineral also affects women's fertility because sufficient levels are needed during the growth process of a woman's eggs, without zinc the eggs cannot mature properly and ovulation is then negatively affected.
Zinc affects protein synthesis and is required for the body to be able to use amino acids from food. It is also involved in the breakdown of carbohydrates from food, which is one of the most important sources of energy for the body.
For this reason, you can reduce the risk of feeling low on energy!
Zinc can help support liver health by reducing inflammation in the liver, reducing free radicals, aiding in nutrient absorption, and allowing for the proper elimination of substances that do not belong in the body.
Supplementing with a zinc supplement can reduce the incidence of infection and is correlated with lower levels of liver damage.
This specific mineral plays a critical role in cell division and cell growth, zinc promotes muscle repair and growth by enabling the body to heal itself and maintain strength in the musculoskeletal system.
The mineral also aids in the release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1), all of which build muscle mass and promote a healthy metabolism.
Zinc benefits muscle mass because it helps increase the amount of testosterone the body can produce after exercise, especially weight training and high-intensity interval training, because the mineral improves the conversion rate of androstenedione to testosterone.
A deficiency state usually occurs when someone does not eat enough foods containing the mineral or has trouble absorbing and using it from the diet due to digestive disorders or has very poor gut health.
Anyone who follows a plant-based diet that does not contain meat or dairy (such as vegans or vegetarians) is usually at the highest risk, as the diet they eat eliminates the best sources of zinc. And that animal protein promotes zinc absorption from the diet.
People who suffer from sickle cell anemia, severe stomach acid problems, chronic digestive problems such as leaky gut syndrome, or alcoholism are also more likely to have a zinc deficiency.
Finally, it is thought that women who take birth control pills or who are on hormone therapy (with drugs) may also be at higher risk of deficiency, as this may interfere with zinc's hormone-related roles in the body. Pregnant and breastfeeding women should also be careful to consume enough of this essential mineral to support normal development of the fetus/child.
Hair loss
Changes in appetite, including an increased craving for salty or sweet foods
Changes in the ability to sense taste and smell
Weight gain or weight loss
Digestive problems, including diarrhea
Chronic fatigue
Infertility
Hormonal problems, including worsening PMS or menopausal symptoms
Low immunity
Poor concentration and memory
Impaired ability to heal wounds, skin infections or irritation
Nerve dysfunction
The best way to avoid a zinc deficiency is to increase your intake through diet or supplements. Protein-rich foods such as red meat, poultry, nuts and beans contain the highest amounts of naturally occurring zinc.
Zinc is also one of the minerals that is most difficult for the body to absorb from the diet. In contrast, the absorption of zinc is facilitated by animal proteins.
Celloptimum's CLEAN LABEL collagen supplement with zinc is one of the best food supplements on the market - completely without additives or unnecessary ingredients that do not bring you any benefit.
Zinc absorption can also be inhibited by certain substances found in some foods from the plant kingdom. Phytic acid is one of these substances and is a form of phosphorus, which is found in, among other things, whole grains, beans, pumpkin seeds, sunflower seeds, chickpeas, cashews and other nuts and seeds.
It constitutes amounts between 1–5% in this type of food. They bind to minerals in food, such as zinc (but also to calcium, magnesium and iron), and prevent their absorption, which can lead to deficiencies of these nutrients.
Oxalates can also inhibit zinc absorption. Oxalates are salts of oxalic acid and are found in high levels in soy, sesame seeds, spinach, cashews, kale and rhubarb leaves. They bind minerals and trace elements, such as zinc, but also calcium, magnesium and iron, and thus prevent their absorption.
Oyster
Wheat germ
Wheat bran
Dried reindeer meat
Dried meat
Hemp seed without shell
Black trumpet mushroom
Liver (pig and lamb)
Pine seed
Pumpkin seeds
Rye bran
Quorn
Minced meat
Seed mix
Sesame seeds
Beef tenderloin
Dried basil
Sunflower seeds
Low-fat beef
Cocoa powder
Celloptimum's CLEAN LABEL collagen supplement with zinc is one of the best dietary supplements on the market - completely without additives or unnecessary ingredients that do not add any benefit to you.
Sometimes zinc supplements are used to prevent or treat a deficiency. People who cannot get enough zinc through their diet, or who cannot absorb it properly, may benefit from a dietary supplement.
These dietary supplements may contain zinc in various forms, for example: gluconate, citrate, sulfate, oxide or acetate. All forms are believed to work in very similar ways in the body, so one particular type of zinc is not believed to be superior to the others.
Eating foods high in zinc is still the best way to maintain proper levels in your body, but consider a supplement if you can't consume enough foods rich in zinc on a regular basis.
To maximize the absorption of zinc, it is best to take this supplement at least one or two hours before or after meals.
The Swedish recommended intake of zinc varies with gender and age, and the recommendations apply to a mixed animal-vegetable diet. If, on the other hand, you eat food that is strictly vegetarian and cereal-based, an intake that is 25–30 percent higher is recommended.
|
Gender/Group/Age |
Recommended intake |
|
Infants and children under 2 years |
5 milligrams |
|
Children 2–5 years |
6 milligrams |
|
Children 6–9 years |
7 milligrams |
|
Girls 10–13 years |
8 milligrams |
|
Boys 10–13 years |
11 milligrams |
|
Girls 14–17 years |
9 milligrams |
|
Boys 14–17 years |
12 milligrams |
|
Women |
7 milligrams |
|
Men |
9 milligrams |
|
Pregnant |
9 milligrams |
|
Breastfeeding |
11 milligrams |
Taking high doses of extra zinc from supplements over a long period of time can interfere with the body's absorption of other important minerals, including copper. For this reason, zinc capsules are sometimes used to treat a liver disease such as e.g. Wilson's disease (an inherited disorder that can cause severe liver damage with breakdown of red blood cells (haemolysis), acute liver failure and severe neurological or psychiatric symptoms), which causes the liver to hold on to too much copper, causing damage.
Zinc is mainly used as maintenance treatment after the disease has been stabilized with chelators. With the help of zinc, the absorption of copper from the intestine is reduced, although the effect comes very slowly. For those who have been diagnosed with Wilson's disease but do not yet have any symptoms, zinc is an appropriate medication to start treatment with.
Healthy people who take too much zinc from food supplements, on the other hand, have a weakened immune system and impaired blood cell formation.
Minor side effects usually occur within 3 to 10 hours of consuming large amounts of zinc supplements, and disappear relatively quickly. Another thing to keep in mind is that zinc supplements can interact with several types of medications, and you should talk to your doctor (before starting a zinc supplement) if you are taking medication.
Most experts consider the tolerable upper limit to be around 40 milligrams per day.
