The great benefits of zinc

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  1. Zinc - Origin, Benefits, Virtues, Dose
    1. Source
  2. Power Supplies
  3. Benefits and virtues
  4. Zinc deficiency: symptoms and risks
    1. Dosage
    2. Side effects and contraindications
    3. Let's go further... new scientific discoveries...
  5. When to take the zinc?
  6. You may be interested:

Zinc - Origin, Benefits, Virtues, Dose

Zinc is a metallic trace element that plays a decisive role in almost 200 enzymatic reactions in our body.

In particular, it is essential for the metabolism of nutrients (proteins, carbohydrates and lipids) and participates in the synthesis of DNA. Let us discover the multiple virtues of zinc...

benefits of zinc

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Scientific studies on this trace element are quite recent, and for a long time it was believed to be of no importance for health.

It seems that the first studies made on animals date from 1920, and then more advanced studies were made in 1960 to isolate and synthesize it.

Their functions, which are very important for human health, were then highlighted. The body contains few traces of zinc (2.5 g in the whole body only).

However, it is the second most abundant metal in the body after iron. It is found mainly in muscle (60-65%), bone (20%), and to a lesser extent in skin and liver.

Power Supplies

The richest foods in zinc are of animal origin (seafood, offal, meat and cheese) and are also the best assimilated.

This is followed by oil seeds, unrefined grain products, eggs and legumes.

The body generally absorbs between 15% and 40% of the zinc in food. Oysters (25 to 39 mg/100 g) are at the top of the list of zinc-rich foods.

Then come the wheat germ (16.7 mg/100 g), the calf liver (13.2 mg/100 g), the cooked beef (10.5 mg/100 g), the rye bread (10 mg/100 g), the maroille (9 mg/100 g).

The morbier (7 mg/100 g), dry shiitake (7.7 mg/100 g), pumpkin seeds (7.4 mg/100 g), unsweetened cocoa powder (6.9 mg/100 g), pecans (4.7 mg/100 g), legumes (2-3 mg/100 g) and eggs (1.3 mg/100 g).

Benefits and virtues

The benefits of zinc are multiple for the proper functioning of the body. In particular, it allows..:

  • Stimulate the immune system by increasing the synthesis of T-lymphocytes
  • Intervene in reproductive and neurological functions
  • Increase the synthesis of hormones (especially testosterone)
  • Combats premature cell aging thanks to its strong antioxidant action
  • Help regulate blood sugar levels through their action on insulin
  • It cures well after skin injuries, so it is essential for the quality of the skin

In dietary supplementation, zinc has many uses. It contributes to..:

Reduce cold symptoms. Some studies suggest that if taken within 24 hours of the first symptoms, it can reduce the severity and duration of the cold.

Taken as a cure at the beginning of winter, it can reduce the risk of catching a cold.

Prevention of cardiovascular disease: according to several experimental studies, zinc may reduce the risk of atherosclerosis.

People who naturally consume higher amounts of zinc would have a 43% lower risk of dying from cardiovascular disease.

Better control of blood sugar levels in cases of pre-diabetes: 30 mg of zinc sulfate per day would improve fasting blood sugar levels and could prevent the onset of true diabetes.

Improving acne: According to a recent study, low zinc intake is associated with more severe acne.

Zinc would thus help reduce skin inflammation and reduce injuries. Another study conducted on over 300 people showed a 75% reduction in acne lesions in one out of three patients after a 3-month treatment with 30 mg of zinc per day by mouth.

Zinc can also be used in skin application.

Stimulate male fertility: its antioxidant action is responsible for this. It has been shown that oxidative stress is largely involved in fertility problems.

Thus, a zinc deficiency could be responsible for a reduction in spermatogenesis.

Zinc deficiency: symptoms and risks

Zinc deficiency mainly affects people living in developing countries.

However, a deficiency can occur in anyone whose daily intake of this micronutrient is not met.
This intake should be..:

  • 8 to 9 mg per day in adolescent and adult women,
  • 11 to 12 mg in pregnant or lactating women,
  • of 11 mg in adolescents and adult men.

Vegetarians should be especially careful, firstly because meat, seafood and fish are among the main foods containing zinc, and secondly because zinc from vegetable sources is less absorbed by the body.

Lack of zinc can also be explained by an interaction of drugs, an unbalanced diet or, too often, a diet consisting of salty or sweet industrial dishes.

Considering the multiple roles of zinc in the body, a deficiency can manifest itself through numerous symptoms (cutaneous, neurological, immunological...). It can be revealed in particular by..:

  • drier skin, acne problems,
  • brittle, stained and grooved nails
  • more hair loss than normal,
  • lack of appetite and digestive problems,
  • fatigue,
  • visual concentration is more difficult,


The recommended daily intake is about 11 mg for men and 8 mg for women.

Since animal foods are richer in zinc, and their zinc is better absorbed by the body, vegetarians or vegans have a higher requirement of 3 to 4 mg/day. It is estimated that about 10% of the population lacks a daily intake of zinc.

In the form of a cure, the recommended amounts vary according to use: to prevent colds, 80 to 100 mg of zinc per day is sufficient, to strengthen immunity, regulate blood sugar levels or treat acne 30 mg/day.

For optimal action, it is recommended to take the zinc in the morning on an empty stomach.

Side effects and contraindications

In very high doses, zinc can cause digestive problems, nausea and even vomiting.

Since iron prevents the absorption of zinc, it is not advisable to follow the iron supplement at the same time as the zinc supplement.

It is also preferable to take the zinc treatment outside of meals to prevent the iron in the food from interfering with zinc intake.

Zinc should also be avoided in case of bacterial infection, as it can promote the growth of bacteria.

Finally, it is preferable to let 2 hours pass between taking zinc and taking antibiotics, antacids or tetracyclines to avoid any interaction.

Let's go further... new scientific discoveries...

A large study conducted in 3600 patients over 6 years studied the effects of various antioxidants on the evolution of AMD (Age-Related Macular Degeneration).

Results showed that simultaneous supplementation with vitamin C (500 mg), vitamin E (400 IU), beta-carotene (25,000 IU), and zinc (80 mg) significantly reduced the risk of developing AMD and improved visual acuity.

This study, conducted by the National Eye Institute, shows that zinc alone would have approximately the same effect on AMD, but would have no effect on visual acuity.

The authors of the study conclude that zinc may slow the progression of existing AMD but does not prevent its occurrence.

When to take the zinc?

Zinc supplements can be helpful in cases of acne. In general, this trace element can provide an answer to skin, nail and hair problems.

In addition, we advise the association zinc and selenium to fight against skin aging. Zinc supplementation is sometimes necessary for pregnant women, whose needs increase during pregnancy, and can be useful for vegetarians.

Iron makes it difficult for zinc to be absorbed, so supplements that combine iron and zinc should be avoided.

Finally, as a last piece of advice, you should know that the absorption of zinc is higher on an empty stomach than during a meal.

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