Benefits of Zinc - an Important Trace Element for Your Health
Share
How does zinc affect our health? What is the recommended daily dose, and what important functions and benefits does this trace element have in our body?
Zinc is often taken at the first symptoms of the flu, which is also recommended. However, it is important to ensure adequate zinc intake throughout the year, which can be achieved by having a varied diet.
Zinc is an important trace element in the body that affects the activity of more than 200 enzymes. Adequate and regular intake of zinc contributes, among other things, to the normal function of the immune system, wound healing, and cell division processes. It is also important for normal growth and development in children and contributes to the normal function of taste and smell.
Zinc must be supplied daily through the diet because it is not stored in the body. Vegans are especially advised to pay attention to zinc intake, as many plant-based foods contain phytates that can inhibit zinc absorption. Zinc is naturally found in many foods but is also added to some products. Adequate intake can be ensured through a healthy and varied diet or, if needed, through high-quality supplements. At Aarja Health, we offer, among others, Triple Magnesium + Zinc + B6 + Nordic Lingonberries, Magnesium Glycinate + Zinc + B6, as well as Vitamin C with zinc + chaga + rose hips.
How do I know if I have zinc deficiency?
If you are often tired, have difficulty concentrating, get sick easily, or experience hair loss, it may be a sign that you are not getting enough zinc. Vegans and vegetarians, pregnant women, and the elderly are more at risk of zinc deficiency. People with ulcerative colitis or other intestinal diseases are also in the risk group.
Zinc deficiency can also occur in people who consume a lot of alcohol or use hormone therapy.
Chronic zinc deficiency is rare and often caused by a genetic disorder. Symptoms of chronic deficiency can include growth and developmental problems, delayed puberty, chronic diarrhea, or rash.
Common symptoms of zinc deficiency:
- Weakened immune system
- Persistent infections
- Mood swings
- Skin problems and hair loss
- Unexplained weight gain or weight loss
- Nervous system problems
These symptoms can be caused by many different conditions, so it is difficult to determine zinc deficiency based on them alone. If you suspect a deficiency, you can try increasing your intake of zinc-rich foods or use a well-absorbed supplement. If symptoms persist, you should contact a doctor. Zinc deficiency can be examined through blood tests, among other methods.
Excessive intake of zinc can also be harmful to health.
Health benefits of zinc
Supports the immune system
Zinc contributes to the normal function of the immune system and is often used to strengthen it. It can also help relieve flu symptoms and shorten the course of illness. Zinc also helps reduce oxidative stress in the body.
Supports skin health
Zinc contributes to healthy skin as well as normal growth of hair and nails. Together with collagen, it can promote wound healing. Zinc supplements may be useful for acne or skin problems.
Supports healthy aging
Zinc can reduce the risk of certain diseases in the elderly, such as pneumonia, infections, and age-related macular degeneration. It reduces oxidative stress and supports immune system function.
Reduces oxidative stress
Oxidative stress occurs naturally in the body, but in excessive amounts it can lead to inflammation and harm health. Lifestyle, smoking, aging, and intense exercise can increase this. Antioxidants, vitamins, and trace elements like zinc help reduce the burden.
Chronic low-grade inflammation, often caused by oxidative stress, is linked to many diseases such as cardiovascular disease, cancer, and depression.
Supports fertility
In men, zinc deficiency can reduce testosterone production and thus affect fertility. Zinc is also important for women's fertility and normal development of egg cells.
Supports metabolism
Zinc is necessary for the body's metabolism and is involved in the absorption of carbohydrates and amino acids. Adequate intake contributes to normal energy metabolism.
Supports memory and brain function
Zinc contributes to normal cognitive function and plays an important role in nerve cell activity, which affects learning and memory.
Foods containing zinc
- Fish and seafood: oysters, crab, lobster, and fish eaten with bones
- Animal products: dairy products, beef, pork, reindeer, and liver
- Plant-based products: beans, wild rice, green peas, pecans, peanuts, whole grains, green vegetables, spinach, broccoli, and cocoa
Zinc supplements
Supplements are recommended for people who do not get enough zinc through their diet. The official recommendation in the Nordic countries is 9 mg per day for adults.
Zinc is best taken 1–2 hours after a meal. It can be taken at any time of day, but since it can be somewhat stimulating for some, it is recommended to take it in the morning or during the day.
The upper recommended limit for adults is 25 mg per day. During flu seasons, the dose can be increased somewhat, but higher doses should be discussed with healthcare professionals.