Zinc – Why this trace element is indispensable

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Did you know that zinc is a true all-rounder for your health? Whether for a functioning metabolism, healthy skin, or a strong immune system – it plays a central role in many bodily processes. Learn why this is so and how you can optimally meet your daily needs here.

The most important things in brief

Essential trace element: Zinc is essential for the immune system, skin health and metabolism.

Symptoms of deficiency: Frequent infections, poor wound healing, hair loss or fatigue can indicate a zinc deficiency.

Optimize your intake: Focus on foods such as beef, nuts, and legumes, or supplement with high-quality zinc supplements if needed.

What is zinc?

It's an essential trace element that your body needs for numerous functions— from cell growth and wound healing to defense against harmful free radicals . But because our bodies can't produce zinc on their own, we must regularly consume it through our diet. Since it isn't stored, regular intake is crucial (1, 2, 3).

Why do you need zinc?

This trace element is an essential nutrient for your body and plays an important role in many areas. For example:

For the immune system : Zinc contributes to the normal function of your immune system.
For the skin : It supports the maintenance of normal skin and plays an important role in wound healing.
For metabolism : It is involved in the processing of carbohydrates, fats, and proteins, thus contributing to normal metabolism. It also contributes to a normal acid-base balance.
For cell protection : It helps protect your cells from oxidative stress caused by free radicals.

How much zinc do you need daily?

Requirements vary depending on age, gender, and diet. On average, women need about 7 mg per day , while men need about 11 mg . Vegans and vegetarians should pay particular attention to ensuring they get enough zinc, as plant-based foods often contain phytates , which can inhibit zinc absorption (1,4).

Did you know?

After iron, zinc is the second most abundant trace element in the human body and is found in every single cell. Its concentration is particularly high in skin, hair, and immune cells.

Signs of zinc deficiency

A deficiency can manifest itself in many ways, some of which are:

Weak immune system and frequent infections: Zinc is essential for the normal function of your immune system. A deficiency can weaken your defenses, making you more susceptible to colds, flu, or other infections. If you notice that you're getting sick more often than usual, this could indicate a zinc deficiency.
Poor wound healing: Zinc supports cell division and the healing process after injuries. If your body lacks zinc, wounds heal more slowly, and inflammation can occur. If minor cuts or scrapes take an unusually long time to heal, this is a warning sign that you should take seriously.
Hair loss and brittle nails: It is an important building block for healthy hair and strong nails. A deficiency can lead to hair loss, thinning hair, or brittle nails. These symptoms usually develop gradually and can have other causes, so it's important to have them checked out by a doctor.
Fatigue and concentration problems: A deficiency can impair your metabolism and energy production, leading to persistent fatigue and difficulty concentrating. If you often feel exhausted or have difficulty concentrating despite getting enough sleep, a zinc deficiency could be the cause (2,3).

IMPORTANT: If you have persistent symptoms, be sure to consult a doctor. A zinc deficiency can have long-term consequences and should therefore be treated specifically.

High-dose zinc bisglycinate in organic, high-quality chelated form, manufactured in Germany. Each capsule contains 25 mg of elemental zinc as a pure substance for increased needs . Vegan, laboratory-tested, without additives. 90 capsules per jar – a 3-month supply.

The best sources of zinc for a daily diet

Zinc must be obtained through food, as the body cannot produce it itself. You can obtain it from both animal and plant-based foods. Beef, pork, and cheese are excellent sources of zinc from animal sources . Plant-based alternatives include legumes such as lentils and chickpeas, nuts such as Brazil nuts, and whole grain products . They naturally contain zinc, but also phytates, which can inhibit absorption. If you follow a vegan diet, you should therefore pay particular attention to ensuring a good intake and, if necessary, supplement with dietary supplements (5).

Should you take zinc capsules as a dietary supplement?

If you're struggling to meet your zinc needs, supplements can be a good solution. Supplements containing zinc bisglycinate are particularly recommended, as this form is easily absorbed by the body . Make sure to take zinc between meals to optimize absorption (6,7).

Conclusion

Zinc is essential for your health. A balanced diet rich in zinc-rich foods can help meet your needs. Supplementation may be beneficial for vegans, vegetarians, or people with special needs. Give your body what it needs and reap the many benefits of this essential trace element.

References for further reading:

German Nutrition Society: Zinc https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-zink/#c3483 (accessed on November 10, 2024)
Austrian Public Health Portal: Zinc https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/spurenelemente/zink.html (accessed on November 10, 2024)
Sangeetha, VJ/Sayantani Dutta/JA Moses/C. Anandharamakrishnan: Zinc nutrition and human health: Overview and implications, in: eFood, Vol. 3, No. 5, September 4, 2022, [online] doi:10.1002/efd2.17.
German Nutrition Society: Reference Value Zinc https://www.dge.de/wissenschaft/referenzwerte/zink/ (accessed on November 10, 2024)*
DocMedicus Verlag: Zinc https://www.vitalstoff-lexikon.de/Spurenelemente/Zink/Lebensmittel (accessed on November 10, 2024)
Gandia, None/None Bour/None Maurette/None Donazzolo/None Duchène/None Béjot/None Houin: A Bioavailability Study Comparing Two Oral Formulations Containing Zinc (Zn Bis-Glycinate vs. Zn Gluconate) After a Single Administration to Twelve Healthy Female Volunteers, in: International Journal For Vitamin And Nutrition Research, Vol. 77, No. 4, July 1, 2007, [online] doi:10.1024/0300-9831.77.4.243, pp. 243–248.
DiSilvestro, Robert A/Erin Koch/Linda Rakes: Moderately High Dose Zinc Gluconate or Zinc Glycinate: Effects on Plasma Zinc and Erythrocyte Superoxide Dismutase Activities in Young Adult Women, in: Biological Trace Element Research, Vol. 168, No. 1, April 16, 2015, [online] doi:10.1007/s12011-015-0334-3, pp. 11–14.

Zinc – The trace element for health and well-being