Zinc

Our body only needs a small amount of Zinc, but it cannot produce this mineral itself. Zinc must therefore come from our diet. When food does not provide enough Zinc or absorption in the body is reduced, a food supplement may be a useful addition. The amount, form of Zinc, other supplements being used and duration of use are all important considerations.

What is Zinc and what does it do?

Zinc is an essential trace element. A trace element is a mineral that our body only needs in small amounts. Zinc is involved in a wide range of processes and is a component of various enzymes in the body.

Zinc:

• supports the normal function of the immune system;
• contributes to the normal repair process of cells and tissues;
• plays a role in cell division;
• helps protect cells against oxidative damage;
• contributes to the normal metabolism of Carbohydrates, Fats and Proteins;
• helps maintain normal skin, hair and nails;
• contributes to the maintenance of normal bones;
• supports normal cognitive function;
• contributes to normal fertility and reproduction;
• helps maintain normal vision.

These functions relate to Zinc as a nutrient. A particular Zinc compound such as bisglycinate or citrate does not change what Zinc does in the body. However, the compound may affect practical aspects, such as how well it dissolves, how it is absorbed and how well it is tolerated.

Would you like to compare the different compounds? Read Zinc forms compared: which form suits you?.

How much Zinc do we need each day?

The amount of Zinc a person needs depends on age, sex, stage of life and diet. European supplement labels use a reference intake (RI) of 10 mg per day for adults. The reference intake is the amount of a particular nutrient that an average adult needs each day. It is primarily intended to make it easier to compare products and labels. A person’s actual nutritional requirements may differ. For example, people who follow a predominantly plant-based diet may need to pay additional attention to Zinc because certain substances in plant foods can reduce its absorption.

Which foods contain Zinc?

Zinc is found in both animal and plant foods. In general, animal products provide Zinc that is relatively easy for the body to absorb.

Foods containing Zinc include:

• oysters and other shellfish;
• beef and other meats;
• poultry;
• cheese and other dairy products;
• eggs;
• wholegrain cereals;
• pulses;
• nuts;
• kernels and seeds.

A varied diet can usually make an important contribution to your daily Zinc intake.

Zinc from plant-based foods

Wholegrain cereals, pulses, nuts and seeds contain Zinc, but they also contain phytate. Phytate can bind to Minerals such as Zinc in the intestines, making some of the Zinc more difficult to absorb.

This does not mean that plant-based sources of Zinc are unsuitable. Preparation methods such as soaking, sprouting and fermenting can reduce the phytate content. Eating a varied diet and combining different foods also help to provide a nutritionally complete diet.

People who follow a vegetarian or vegan diet do not automatically need to use a Zinc supplement. It is advisable, however, to make a conscious effort to include sufficient Zinc-rich foods.

Who should pay particular attention to their Zinc intake?

Some people have a greater risk of a low Zinc intake or reduced Zinc absorption. This may apply in the case of:

• a highly restrictive or unbalanced diet;
• a fully plant-based diet with little variety;
• long-term problems with digestion or nutrient absorption;
• chronic diarrhoea;
• certain intestinal conditions;
• bariatric surgery;
• pregnancy and breastfeeding;
• long-term use of high doses of certain other Minerals.

Whether a supplement is necessary depends on the individual situation. A higher dose is not automatically better.

How can you recognise a possible Zinc deficiency?

A severe Zinc deficiency is uncommon in people who eat a varied diet. An inadequate Zinc status may affect appetite, skin, hair, taste, wound healing and the body’s natural defences.

However, these symptoms are not specific to a Zinc deficiency. Hair loss, skin problems, tiredness and reduced immunity can have many different causes. Do not use these symptoms to diagnose a Zinc deficiency yourself.

If you have persistent or unexplained symptoms, or suspect that you are not absorbing nutrients properly, discuss this with your doctor or another qualified professional.

When can a Zinc supplement be a useful addition?

A supplement may be considered when the diet does not provide enough Zinc, requirements are increased or absorption is limited. The appropriate amount depends on the reason for use, the amount of Zinc obtained through food and any other supplements being used.

When comparing products, consider:

• the amount of elemental Zinc per daily dose;
• the Zinc compound used;
• whether Copper has been added;
• the number of tablets or capsules required per day;
• other Vitamins and Minerals in the product;
• excipients and allergens;
• the recommended duration of use.

A product containing several forms of Zinc is not automatically better than a product containing a single form. A higher dose also does not necessarily mean that a supplement is better suited to your needs.

What is elemental Zinc?

The full name of a Zinc compound consists of Zinc and the substance to which the mineral is bound. Examples include Zinc citrate, Zinc bisglycinate and Zinc picolinate.

The amount of the complete compound is not the same as the amount of Zinc it provides. The actual Zinc content is referred to as elemental Zinc.

In the list of ingredients, look for the amount stated after the word “Zinc”. The product name alone can give a misleading impression.

When is the best time to take Zinc?

First and foremost, follow the directions for use on the packaging. Zinc can cause nausea or stomach discomfort in some people when taken on an empty stomach. In that case, taking it during or immediately after a meal may be more comfortable.

The precise time of day is usually less important than maintaining a consistent routine. Zinc can therefore be taken either in the morning or in the evening.

Foods that contain a lot of phytate may affect absorption. With a normal, varied diet, this will generally not be a problem.

Can Zinc be combined with other Minerals?

Minerals can affect each other’s absorption when taken at the same time. This is particularly relevant at higher doses.

Zinc can interact with:

• Copper;
• Iron;
• Calcium.

Zinc and Vitamin C

Zinc and Vitamin C are often included in the same product. Both nutrients support the normal function of the immune system. However, this does not mean that the combination has a stronger effect than the two nutrients separately.

Would you like to learn more about specific Zinc compounds containing Vitamin C, such as Zinc ascorbate? Read Zinc forms compared: which form suits you?.

When using separate high-dose supplements, it may be advisable to take them at different times. This is not always necessary with normal amounts obtained from food or from a carefully formulated combination product.

Also check whether different products contain the same nutrients. A multivitamin, immune-support supplement and separate Zinc product could unintentionally provide a high total amount of Zinc.

For more practical information, read Combining supplements: what works together and what does not?

Why do some Zinc supplements also contain Copper?

Zinc and Copper can compete with each other during absorption. Long-term intake of a high amount of Zinc may therefore reduce Copper absorption. For this reason, some higher-dose Zinc products or products intended for longer-term use also contain Copper.

This does not mean that every Zinc supplement needs to contain Copper. Whether this combination is appropriate depends on:

• the amount of Zinc;
• the duration of use;
• the diet;
• other supplements;
• the individual situation.

Do not use several supplements containing Zinc and Copper at the same time without checking the total daily amounts.

How much Zinc is too much?

In Europe, the safe upper intake level for adults is 25 mg of Zinc per day. This refers to the total long-term intake from food and supplements combined.

A supplement that provides 25 mg of Zinc per daily dose is therefore taken in addition to the Zinc obtained from food. Products containing 25, 30 or 50 mg are not automatically suitable as a long-term daily supplement.

Long-term excessive Zinc intake may affect Copper status. It may also cause nausea, abdominal discomfort and other side effects.

Preferably use a high-dose Zinc product only temporarily or on the advice of a qualified professional. Also take into account any Zinc provided by multivitamins and other combination products.

Zinc and medicines

Zinc can affect the absorption or action of certain medicines. This applies, among other things, to some antibiotics and penicillamine. Conversely, medicines can also affect Zinc status.

Do you take medication? Check the packaging and patient information leaflet before use and ask your doctor or pharmacist for advice if you are unsure. Do not take Zinc and prescribed medication at the same time on your own initiative when an interval between doses is recommended.

View our range of Zinc supplements in our webshop.

Are you unsure about the amount or form of Zinc? Our qualified druggists and orthomolecular therapists will be happy to help you compare products based on their composition and intended use.

Sources

• Netherlands Nutrition Centre – Zinc
• EFSA – Tolerable upper intake levels for vitamins and minerals
• NIH Office of Dietary Supplements – Zinc fact sheet for health professionals
• European Commission – EU Register of Nutrition and Health Claims