Zinc under scrutiny | Why is it so important for us?

Zinc is one of the most important minerals for our body, along with magnesium. It positively influences a wide range of different reactions in our body, without which we simply could not exist. What is zinc for, when to supplement and why is it important? Find out all this in our article.

What is zinc for?

Zinc is found in every cell of our body and is involved in up to 300 different biochemical reactions. It plays an essential role in the proper functioning of protein, carbohydrate or vitamin A metabolism, for example. It also plays an indispensable role in the formation of immune cells and has a number of beneficial effects on mental health and well-being.It also promotes proper sleep and regeneration, and is also a highly effective antioxidant. Although zinc is extremely important for our bodies, unfortunately they cannot synthesize it itself and must be supplemented from the diet or through various supplements.It is then especially important for active athletes. This is mainly due to the fact that it is mainly excreted from the body through sweat.However, it has more effects on athletes and if you are serious about exercise, you should definitely not underestimate them.

Zinc deficiency | How does it manifest itself?

Given the number of processes zinc is involved in, the symptoms of zinc deficiency can be quite extensive and very unpleasant. Among the most common manifestations of zinc deficiency we can include the following:

• Fatigue and general exhaustion,
• brittle hair and nails,
• dry skin, eczema and acne,
• weakened immunity,
• decreased libido,
• poorer wound healing,
• impaired sleep quality,
• elevated sugar levels.

Long-term zinc deficiency can lead to deterioration and progressive loss of vision, erectile dysfunction and hair loss. Diseases such as atherosclerosis or poor blood circulation can also occur. The symptoms of zinc deficiency should definitely not be underestimated. If you experience them, it is advisable to have blood tests to determine whether they are actually caused by a deficiency and to start supplementation as soon as possible.

Zinc dosage

There is still considerable debate about the best dosage of zinc. However, the general consensus is that an adult and healthy person should take 10-15 mg of zinc per day. For athletes, pregnant and breastfeeding women, this dose may be slightly higher. It is also raised if you have been diagnosed with a deficiency, live extremely an unhealthy lifestyle (smoking and alcohol), or if you lose a lot of hair, for example.

The dosage of zinc also varies with age. Most talk about its importance during puberty, when it helps set the right hormonal balance. The recommended dosage gradually decreases with age, but here too a lot depends on the person's activity and health. It is a good idea to take zinc supplements for about a month and then discontinue them for 14 days so that the body can process them without problems.

Zinc overdose

Zinc overdose is a very rare occurrence that is hardly encountered in practice. In fact, for an acute overdose you would have to take more than 170 mg at a time, which is virtually impossible unless you did so deliberately. Overdose can also result from long-term overuse, so always try to take zinc in moderation.

Symptoms of zinc overdose include:

• Abdominal pain, nausea and vomiting,
• impaired metabolic function,
• acute copper deficiency.

In very extreme cases, zinc overuse can causeIn extreme cases, zinc can cause kidney or other organ failure, which can lead to death. However, this condition is associated with truly excessive doses and is virtually impossible to achieve under normal circumstances.

When, with what and in what form to take zinc?

Never take zinc in the morning on an empty stomach. This is not because its effectiveness is reduced, but because zinc taken on an empty stomachcauses unpleasant stomach irritation in most people. Be especially careful of zinc picolinate, which can even lead to vomiting. It is therefore recommended to take zinc, for example, at breakfast or lunchtime, when the stomach is not as sensitive.

Zinc should be taken together with copper, as its supplementation lowers copper levels in the body. Copper contributes to the proper functioning of the nervous system and, together with iron, also helps the production of red blood cells. On the other hand, some negative effects have been shown when dietary supplements containing zinc and iron are taken. They interfere with each other's absorption, so that neither supplement can be sufficiently effective.

The best and most absorbable form of zinc is considered to be zinc bisglycinate. Zinc is represented here in a chelate bond with excellent bioavailability. Thanks to this, it can supply the body with the necessary dose of the mineral without causing digestive problems. Zinc zinc citrate and zinc picolinate are also good forms of zinc, but we recommend taking them after meals.On the other hand, inorganic forms such as zinc oxide or zinc sulphate should be avoided.

However, we must not forget about a good diet, as we cannot supply the body with supplements alone. The highest zinc content can be found in:

• seafood and especially oysters;
• dark meat,
• offal,
• seeds,
• nuts,
• dairy products.

Although the utilization of zinc from food is low, it is the most natural form for the body. Unfortunately, however, it is true that, especially for athletes, it is very difficult to get enough zinc from the diet, so it is necessary to take zinc supplements.

How to choose the best zinc?

When choosing zinc, the most important thing to focus on is the content of the active ingredient. This should always be at least equal to the recommended daily dose and can be even higher during hard training. In addition to the amount of zinc itself, you must not underestimate the choice of the appropriate form, where, as we have already said, the best form is zinc bisglycinate. It is also preferable if the supplement comes with other minerals and vitamins, such as copper or vitamin C, which further support the function of zinc.

If you are unsure about choosing the best zinc supplement, don't despair. As part of our comparison of the best zinc supplements, we've tested the best ones for youthe best zinc supplements on the market, so all you have to do is choose the one that suits you best.

Conclusion.

Whether you're a hard-training athlete or you're not into sports at all, you simply can't do without enough zinc. Supplementing it will help you build immunity and a smoothly functioning metabolism. At the same time, you will get rid of excess fatigue and do something for the health of your skin, nails and hair. But don't forget about other essential vitamins and minerals such as magnesium, copper and minerals.and vitamin C, which further support the function of zinc and contribute to a wide range of body processes.