The benefits of Zinc.

Today we are going to focus on Zinc in the form of food supplements and explain to you what the benefits are, the contraindications but above all how to use it!

Zinc, what is it?

Zinc is a trace element essential to our body, present in tiny quantities but crucial for many vital functions. It plays a key role in growth, development, reproduction and 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 from damage caused by free radicals. It also helps maintain healthy and hydrated skin.
• Improves male fertility: Zinc is necessary for the production of healthy, motile sperm.
• Contributes to the health of your bones: Zinc plays an important role in the formation and maintenance of bones.
• Promotes cognitive function: Zinc is essential for healthy brain function and may 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 resilient.

In what cases 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 may help reduce the duration and severity of colds and other viral infections.
• Acceleration of 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, including limiting “marks” from pimples and excess oil.
• Chronic wounds: Zinc can help speed up the healing of chronic and old wounds.
• Various inflammations including osteoarthritis: Zinc can help reduce pain.

What are the signs of Zinc deficiency?

Signs of zinc deficiency may include:

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

What 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 a 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 to 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 linked to two molecules of glycine, an amino acid, which facilitates its passage through the intestine and its assimilation by the body.
• Better digestive tolerance: Zinc bisglycinate is a form that is gentler on the digestive system than other forms of zinc, 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 treatment over several months.

This is the form that we recommend because it is inexpensive, well assimilated and without side effects.

Find the products here.

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 may be helpful in boosting immunity, but also in promoting wound healing and skin health.

3. Zinc acetate :

• Effective form for 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 lozenges or lozenges with a pleasant taste, making it easy to take.

4. Zinc sulfate :

• Most common form: Zinc sulfate is the most common form of zinc in pharmacies and the most economical.
• Moderate absorption: The absorption of zinc sulfate is less optimal than that of chelated forms such as bisglycinate or gluconate.
• May irritate the digestive system: Zinc sulfate may 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:

• Strengthen the immune system
• Reduce the duration of colds and infections
• Promote wound healing
• Improve skin health
• Fight against acne

Potential benefits of colloidal zinc:

• Potentially better absorption: The small size of zinc particles could promote better absorption compared to solid forms.
• Faster acting: Some users report faster acting from colloidal zinc compared to solid forms.
• Possible topical use: 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 form, well tolerated and 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 dietary supplement label. This is valid for Zinc in capsules or tablets.

Here are some tips for optimizing your Zinc intake in tablet form.

• For Zinc to be properly tolerated, it should be consumed during meals.
• Avoid coffee and tea during meals and favor rooibos and herbal teas
• Do not use a metal spoon with Liquid Zinc
• Phytates and zinc: Legumes and cereals are rich in phytic acid, an anti-nutrient that binds to zinc to form insoluble salts: phytates. The latter greatly reduce the absorption of zinc. Thus, vegetarians/links require a higher intake of zinc. To avoid the chelation of minerals with phytates, it is advisable to favor forms of minerals already chelated (bisglycinate), compared to 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.

Treat Acne:

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

Accelerate wound healing:

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

Reduce Arthritis Pain and Inflammation:

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

Stimulate male fertility:

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

Improve Hair and Nail Health:

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

Zinc Nutritional Requirements (mg/day)

Population group	Phytate intake levels (mg/day)	BNM	RNP	A.S.	LSS
Infants under 6 months	-	-	-	2	-
Infants 6 months and older	-	2.9	-	-	5
Children 1 to 3 years old	-	3.6	4.3	7	10
Children 4 to 6 years old	-	4.6	5.5	10	15
Children aged 7 to 10	-	6.2	7.4	13	20
Adolescents aged 11 to 14	300	8.8	10.7	18	30
Adolescents aged 15 to 17	300	11.8	14.2	22	40
Adolescent girls aged 15 to 17	300	9.9	11.9	22	35
Men aged 18 and over	300	7.5	9.4	25	40
- Moderate intake of phytates (600 mg/day)	9.3	11.7	-	90
- High intake of phytates (900 mg/day)	11.0	14.0	-	-
Women aged 18 and over	300	6.2	7.5	25	35
- Moderate intake of phytates (600 mg/day)	7.6	9.3	-	-
- High intake of phytates (900 mg/day)	8.9	11	-	-
Pregnant women	300	-	9.1	-	25
- Moderate intake of phytates (600 mg/day)	-	10.9	-	-
- High intake of phytates (900 mg/day)	-	12.6	-	-
Breastfeeding women	300	-	10.4	-	25
- Moderate intake of phytates (600 mg/day)	-	12.2	-	-
- High intake of phytates (900 mg/day)	-	13.9	-	-

Explanation of abbreviations:

• BNM: Average Nutritional Need
• RNP: Nutritional Reference for the population
• AS: Satisfactory contribution
• 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