Why is zinc so important for you?
Do you often get colds or feel exhausted? Are you plagued by lifeless hair or a pale complexion, despite a generally healthy lifestyle? Then it's worth taking a closer look at your zinc intake. The effect of zinc on the body is often underestimated, but this trace element plays a key role in your immune system, skin health, and numerous metabolic processes. In this article, you'll learn how zinc works in your body, which symptoms indicate a deficiency, which industry lies circulate about dietary supplements, and how you can truly benefit from zinc, both through your diet and through selected supplements. Use this knowledge for optimal health and an active everyday life.
What is zinc? The basics explained simply
Zinc is an essential trace element. Your body cannot produce it on its own or store it for long, so you must consume it daily through food or targeted supplementation. Zinc's effects unfold throughout the entire organism, in every cell, in the formation of over 300 enzymes, and as a key pillar of your immune system.
The most important functions: What does your body need zinc for?
Immune defense at full speed
Zinc activates and regulates immune cells and supports the production of antibodies. Studies show that people with optimal zinc levels experience fewer and shorter illnesses. Healing processes, such as those after minor injuries, also proceed more quickly with adequate zinc intake.
Healthy skin, strong hair and strong nails
Zinc plays a crucial role in cell division and tissue regeneration. Therefore, a stable zinc status helps combat common skin problems such as acne, poor wound healing, hair loss, or brittle nails.
Zinc and hormone balance
Did you know that zinc is involved in the production and regulation of various hormones? This element is especially essential for testosterone, thyroid health, and insulin, for both men and women. Adequate intake contributes to balance, metabolism, and fertility.
Support your metabolism
As a cofactor for numerous enzymes, zinc regulates your protein, fat, and carbohydrate metabolism. A balanced zinc balance is essential for energy, healthy muscles, and mental performance.
Cell protection through antioxidant properties
Free radicals can damage cells. Zinc, along with other antioxidants, protects against oxidative stress. This protection is important for healthy aging and the prevention of chronic diseases.
Zinc deficiency: causes, signs & consequences
Despite modern diets, zinc deficiency is widespread. Particularly affected are:
- Vegans and vegetarians (since zinc from plants is less well absorbed)
- People with increased needs (pregnant women, breastfeeding women, athletes, elderly)
- People with digestive disorders (e.g. Crohn's disease)
Typical symptoms of zinc deficiency:
- Frequent infections, increased susceptibility to colds
- Dry or inflamed skin, acne, poorly healing wounds
- Hair loss, brittle nails
- Exhaustion, concentration problems, mood swings
- Impaired sense of taste
In the long term, untreated zinc deficiency can lead to hormonal imbalances, slowed wound healing, or persistent weakness. If suspected, a targeted blood test with a doctor is recommended.
Daily zinc requirements: How much do you really need?
Daily requirements vary depending on gender, age and living conditions:
- Men - 10-16mg daily requirement
- Women - 7-10mg daily requirement
- Pregnant women - 10-11mg daily requirement
- Breastfeeding - 11-13mg daily requirement
Note: High-intensity exercise, chronic stress, or illness further increase your needs. Absorption from plant sources is also lower, so vegans and vegetarians in particular need to ensure they have adequate intake.
Zinc in foods: Where is there the most zinc?
For a stable zinc supply, a varied, wholesome diet with a focus on zinc-rich foods is recommended:
- Meat (especially beef, pork, lamb)
- Seafood (oysters are the top choice)
- Cheese (hard cheese such as Emmental, Gouda)
- Eggs
- Whole grain products (oat flakes, rye bread)
- Pumpkin seeds, sunflower seeds, cashews, lentils
Tip: You can specifically increase your zinc intake by combining plant-based foods with ingredients that contain vitamin C, such as pumpkin seeds in a salad with peppers or oranges.
Here you can find more tips for a nutrient-rich diet: What are micronutrients ?
Do you need a zinc supplement? When a supplement makes sense
In most cases, a carefully planned diet is sufficient to meet daily needs. However, in certain life situations or in cases of proven deficiency, targeted supplementation can be useful and effective.
Indications for a zinc supplement:
- Proven zinc deficiency
- Increased need (e.g. pregnancy, breastfeeding, endurance sports, stressful periods)
- Vegan/vegetarian diet over a longer period of time
- Chronic inflammatory diseases
- Supportive for skin problems or susceptibility to infections
Which zinc compounds are recommended?
Bioavailability varies between the different forms. Zinc bisglycinate, zinc gluconate, and zinc citrate are particularly well absorbed and are gentler on the stomach than zinc sulfate.
- Zinc bisglycinate: Very high tolerance, suitable for sensitive individuals
- Zinc gluconate: Effective, proven against colds
- Zinc citrate: Also very bioavailable
When purchasing zinc supplements, you should look for a certified manufacturer so that you can trust the purity and dosage.
The right intake: How to get the most out of your zinc
- Zinc is best taken on an empty stomach (at least 30 minutes before meals or 2 hours before meals)
- Consume coffee, black tea, dairy products and iron and calcium-rich foods at intervals, as they can block absorption
- If you have a sensitive stomach, take it with a small snack
- For ideal results, ensure regular intake
Possible zinc side effects & risks of taking zinc
The risk of overdose is low with a balanced diet. However, you should be careful with supplements: Long-term, excessive zinc intake (over 25–40 mg per day) can cause side effects:
- Nausea, abdominal pain, diarrhea
- In the long term: disturbances in copper balance
- Changes in cholesterol levels
Therefore, always stick to the recommended dosage on high-quality supplements and, if in doubt, consult your doctor when taking multiple micronutrients to avoid adverse interactions.
IMAGE 3: Macro shot of zinc tablets next to a package insert and a discreet red warning symbol.
FAQ on zinc effects
1. How quickly does zinc work in the case of a deficiency?
In most cases, noticeable improvements, for example in the appearance of the skin or susceptibility to infections, are seen after a few weeks of targeted intake.
2. Can I take zinc permanently?
There's nothing wrong with it at the recommended dosage. Regular monitoring is recommended for high-dose supplements.
3. Is zinc also suitable for children, pregnant women, or breastfeeding women?
Yes, but dosage and intake should be adjusted to suit age and needs.
4. Are there any interactions with other minerals or medications?
Yes. Zinc can inhibit the absorption of iron and copper, and vice versa. Take such supplements several hours apart.
5. How do I recognize high-quality zinc supplements?
Pay attention to verified origins, clear manufacturer information, and highly bioavailable compounds such as zinc bisglycinate or zinc gluconate.
Conclusion: Use the zinc effect for yourself, with knowledge and judgment
Zinc is essential for your metabolism, your immune system, and your skin. With in-depth knowledge of zinc's effects, smart food choices, and, if necessary, carefully selected supplements, you can contribute to a vital life. Stay curious, have your zinc levels checked regularly, and choose only quality products.
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