The benefits of Zinc.

Today we are going to focus on Zinc in the form of dietary supplements and explain its benefits, contraindications, and most importantly, how to use it!

What is Zinc?

Zinc is a trace element essential to our body, present in minute quantities but crucial for many vital functions. It plays a key role in growth, development, reproduction, and the maintenance of a strong immune system.

What are the benefits and properties of Zinc?

• Stimulates your immune system: Zinc is essential for the proper functioning of white blood cells, the immune cells that protect us against infections.
• Promotes healing: Zinc is essential for the synthesis of collagen, a protein that plays a crucial role in wound healing.
• Protects your skin: Zinc has antioxidant properties that help protect skin cells against damage caused by free radicals. It also helps maintain healthy and hydrated skin.
• Improves male fertility: Zinc is necessary for the production of healthy and mobile sperm.
• Contributes to your bone health: Zinc plays an important role in the formation and maintenance of bones.
• Promotes cognitive function: Zinc is essential for proper brain function and can help improve memory and concentration.
• Regulates testosterone production: Zinc is necessary for the production of testosterone, the male sex hormone.
• Boosts the beauty of hair and nails: Zinc is important for the health of hair and nails, making them stronger and more resistant.

When is Zinc used?

In addition to the benefits mentioned above, zinc can be useful and effective to use in the following cases:

• Colds and viral infections: Zinc can help reduce the duration and severity of colds and other viral infections.
• Accelerating transit: Zinc can help regulate the duration and severity of various transit disorders.
• Acne: Zinc can help reduce inflammation and improve the appearance of the skin, particularly by limiting “marks” caused by pimples and excess sebum.
• Chronic wounds: Zinc can help accelerate the healing of chronic and old wounds.
• Various inflammations, including osteoarthritis: Zinc can help reduce pain.

What are the signs of a Zinc deficiency?

Signs of a zinc deficiency may include:

• Fatigue: Fatigue is a common symptom of zinc deficiency.
• Hair loss: Unusual hair loss can be a sign of zinc deficiency.
• Poor wound healing: Wounds that take a long time to heal can be a sign of zinc deficiency.
• Transit disorders: Frequent diarrhea can be a sign of zinc deficiency.
• Weakened immune system: Frequent infections can be a sign of zinc deficiency.
• Loss of taste and smell: The loss of these 2 senses can be due to a zinc deficiency.

Which foods are rich in Zinc?

Here are some of the foods richest in zinc:

• Red meat: Beef, lamb, pork
• Poultry: Chicken, turkey
• Seafood: Oysters, crab, lobster
• Legumes: Lentils, beans, peas
• Nuts and seeds: Cashews, pumpkin seeds, sesame seeds
• Cheese: Cheddar, Gouda, Gruyère
• Dark chocolate: Dark chocolate with high cocoa content (minimum 70%)

It is important not to exceed the recommended daily dose of zinc, which is 15 to 30 mg for adult men and women.

Which form of Zinc should you choose for immunity?

Here is a guide to help you make the right choice:

1. Zinc Bisglycinate :

• Highly absorbable and assimilable form: Zinc bisglycinate is bound to two molecules of glycine, an amino acid, which facilitates its passage into the intestine and its assimilation by the body.
• Better digestive tolerance: Zinc bisglycinate is a gentler form for the digestive system than other forms of zinc, thus reducing the risk of nausea, vomiting, or diarrhea.
• Recommended for long-term use: Thanks to its good tolerance and optimal absorption, zinc bisglycinate is particularly suitable for people who wish to follow a zinc course for several months.

This is the form we recommend because it is inexpensive, well assimilated, and has no side effects.

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2. Zinc gluconate :

• Economical form: Zinc gluconate is a relatively affordable and easily accessible form of zinc.
• Good absorption: Zinc gluconate is also a form that is well absorbed by the body.
• Versatile: Zinc gluconate can be useful for boosting immunity, but also for promoting wound healing and skin health.

3. Zinc acetate :

• Effective form against colds: Studies have shown that zinc acetate can reduce the duration and severity of colds.
• Antiviral action: Zinc acetate has antiviral properties that can help fight viral infections.
• Pleasant taste: Zinc acetate is often available in the form of suckable tablets or lozenges with a pleasant taste, which makes it easy to take.

4. Zinc sulfate :

• Most common form: Zinc sulfate is the most widespread form of zinc in pharmacies and the most economical.
• Moderate absorption: The absorption of zinc sulfate is less optimal than that of chelated forms like bisglycinate or gluconate.
• Can irritate the digestive system: Zinc sulfate can cause digestive upset in some sensitive people. It is therefore recommended to take it with food to minimize this effect.

5- Colloidal Zinc

Colloidal zinc is often used for the same reasons as other forms of zinc, including:

• Strengthening the immune system
• Reducing the duration of colds and infections
• Promoting wound healing
• Improving skin health
• Fighting acne

Potential advantages of colloidal zinc:

• Potentially better absorption: The small size of the zinc particles could promote better absorption compared to solid forms.
• Faster action: Some users report a faster action of colloidal zinc compared to solid forms.
• Topical use possible: Colloidal zinc can be applied directly to the skin to treat skin problems like acne or eczema.

Find the product here.

In summary, to boost your immunity, the most recommended forms of zinc are:

• Zinc bisglycinate: Highly absorbable, well-tolerated form, ideal for long-term use.
• Colloidal Zinc: Ideal for external use because it is liquid.

How to use Zinc?

Zinc can be taken as a dietary supplement. It is important to follow the dosage instructions on the supplement label. This applies to Zinc in capsules or tablets.

Here are some tips to optimize your Zinc intake in tablet form.

• For Zinc to be properly tolerated, it should be consumed during a meal.
• Avoid coffee and tea during meals and prefer rooibos and herbal teas.
• Do not use a metal spoon with liquid Zinc.
• Phytates and zinc: Legumes and grains are rich in phytic acid, an anti-nutrient that binds to zinc to form insoluble salts: phytates. These greatly decrease zinc absorption. Thus, vegetarians/vegans require a higher zinc intake. To avoid the chelation of minerals to phytates, it is advisable to prefer forms of minerals that are already chelated (bisglycinate) over inorganic forms (oxide, sulfate, etc.).

Here are some examples of Zinc dosage:

To stimulate the immune system:

• Take 15 mg of zinc per day during the cold season.

To reduce the duration of a cold:

• Take 30 mg of zinc per day as soon as symptoms appear.

Treating acne:

• Daily dose: 30 mg of zinc
• Duration: 3 to 6 months
• Example: 15 mg zinc tablets per day

Accelerating wound healing:

• Daily dose: 30 mg of zinc
• Duration: Until complete healing
• Example: 2 tablets of 15 mg of zinc per day

Reducing pain and inflammation of arthritis:

• Daily dose: 15 to 30 mg of zinc
• Duration: As long-term treatment
• Example: 1 to 2 tablets of 15 mg of zinc per day

Stimulating male fertility:

• Daily dose: 30 mg of zinc
• Duration: At least 3 months
• Example: 2 tablets of 15 mg of zinc per day

Improving hair and nail health:

• Daily dose: 15 mg of zinc
• Duration: As long-term treatment
• Example: 1 to 2 tablets of 15 mg of zinc per day

Nutritional Requirements for Zinc (mg/day)

Explanation of abbreviations:

• BNM: Average Nutritional Requirement
• RNP: Population Nutritional Reference
• AS: Satisfactory Intake
• LSS: Upper Safety Limit

source: Anses :https://www.anses.fr/fr/content/les-r%C3%A9f%C3%A9rences-nutritionnelles-en-vitamines-et-min%C3%A9raux