What is zinc and why is it essential?
Zinc is an essential trace element involved in the function of over 300 enzymes and more than 1,000 transcription factors in our bodies. After iron, it is the most abundant trace metal in humans. From protein synthesis to tissue renewal, zinc plays a role in almost every cell.
In the body, the majority of zinc stores are located in skeletal muscle (approximately 60%) and bone (30%). The remainder is distributed throughout organs such as the liver, skin, and, in men, specifically the prostate. Because there is no specific storage organ for zinc, a daily supply is crucial to maintain homeostasis—the natural balance.
The biological functions: What does zinc contribute to?
The versatility of zinc is impressive. The element is deeply rooted in our biology and supports various systems:
Cell division and tissue renewal
Zinc is essential for protein synthesis and thus contributes to tissue growth and renewal. This makes it a fundamental element for maintaining healthy skin, shiny hair, and strong nails. Zinc also plays a supporting role in bone formation.
Cognitive functions
Our brains are major consumers of zinc. This trace element is involved in signal transmission between nerve cells and contributes to normal memory and good concentration.
Support of the immune system
Zinc ensures the proper functioning of the immune system. It is involved in the development and function of immune cells. Even a mild, marginal deficiency can affect the effectiveness of the body's natural barriers.
Metabolism and hormones
Zinc plays a role in the synthesis and breakdown of carbohydrates, fats, and proteins. It is also an essential component of the hormone insulin and contributes to normal fertility and reproduction.
Absorption and Bioavailability: Not all forms are the same
The effectiveness of zinc is determined not only by the amount you consume, but primarily by how well your body can absorb it. The small intestine is the primary site of zinc absorption. Several factors influence this process.
The role of phytates and fiber
A plant-based diet often contains phytates (found in grains, legumes, and seeds). These substances can bind to zinc, hindering its absorption. A very high intake of dietary fiber and phosphorus can also negatively impact zinc bioavailability.
Various zinc compounds
When you consider targeted support, you often see different forms of zinc. Scientific research on absorption shows that organic compounds are often better absorbed:
-
Zinc Picolinate: Often considered a very highly bioavailable form.
-
Zinc citrate and zinc gluconate: Both forms show good absorption compared to inorganic forms such as zinc oxide.
The choice of a specific compound can be essential for those who want to specifically optimize their zinc status.
The delicate balance with copper
A crucial aspect of zinc use is its interaction with copper. Zinc and copper share the same transport mechanism in the intestinal wall. A long-term, very high zinc intake can stimulate the production of a protein called metallothionein. This protein preferentially binds to copper, blocking its absorption.
It is therefore crucial that zinc supplements intended for long-term use are carefully formulated to avoid disrupting this mineral balance. A responsible formulation takes these physiological laws into account.
How much zinc do you need?
Zinc requirements vary from person to person, depending on age, gender, and lifestyle. General guidelines use the following recommended daily amounts:
-
Adult men: 9 milligrams per day.
-
Adult women: 7 milligrams per day.
For specific target groups, such as pregnant women or those on a strictly plant-based diet, the requirement may be higher. However, it is important not to exceed the upper limit. The maximum safe dose for adults is set at 25 mg of zinc per day from all sources combined. An excess of zinc can lead to reduced absorption of other essential minerals, such as iron and the aforementioned copper.
Dietary sources of zinc
A varied diet is the foundation for good zinc status. Zinc is found in both animal and plant products, although bioavailability from animal sources is generally higher.
-
Animal sources: Meat, dairy, fish (especially herring), and shellfish.
-
Plant sources: Brown bread, legumes, rice, nuts and seeds (such as pumpkin seeds).
For those who have difficulty getting enough zinc through regular food, or for those who have an increased need due to exercise or an active lifestyle, a high-quality supplement can be a valuable addition.
Summary and conclusion
Zinc is essential for our health. It supports our immune system, contributes to the condition of our skin and hair, and plays a vital role in cell division and cognitive processes. By paying attention to the form of zinc and its interaction with other minerals, you can optimally utilize this trace element.
Whether you choose to make changes to your diet or take a targeted supplement, quality and balance always come first.
Frequently Asked Questions (FAQ)
When is the best time to take zinc? Zinc is best taken between meals for maximum absorption. If this causes stomach upset, it can also be taken with a meal, although absorption may be slightly lower due to the presence of phytates.
Can I combine zinc with other supplements? Zinc combines well with vitamin C, as both support the immune system. Be careful when taking high doses of calcium or iron at the same time, as these can affect zinc absorption.
How do I recognize an increased zinc requirement? An increased requirement can manifest as reduced skin, hair, and nail condition, or a less efficient immune system. If in doubt, always consult a professional for personalized advice.
Is the form of zinc really that important? Yes, organic forms like zinc picolinate or citrate are generally better recognized and absorbed by the body than cheaper inorganic forms like zinc oxide.
