Zinc: A Vital Mineral for Your Health – Everything You Need to Know About Zinc

Zinc is an essential mineral that is essential for numerous functions in the body. It plays a central role in the immune system, in cell division and regeneration, and in many other physiological processes. In this article, you will learn everything you need to know about zinc tablets , zinc intake through food , how much zinc is needed per day, what effect zinc has on the body, and what you should know about a possible zinc overdose .

What is zinc good for?

Zinc is involved in over 300 enzymatic processes in the body and plays a crucial role in several vital functions:

1. Immune system : Zinc strengthens the immune system by promoting the function of immune cells. It is often used in the prevention and treatment of colds because it can reduce the duration and severity of infections.

2. Cell division and wound healing : Zinc is necessary for cell growth and division, making it an important factor for skin regeneration and wound healing.

3. Hormone production : Zinc supports the production of hormones such as insulin, thyroid hormones and testosterone, making it especially important for men and women with hormone imbalances.

4. Skin health : Zinc plays a major role in fighting acne and other skin diseases by reducing inflammatory processes.

5. DNA Synthesis : Zinc is essential for DNA synthesis and the growth of body tissues.

Zinc tablets: When are they useful?

Although zinc can be obtained through food, zinc tablets are an easy way to ensure you are getting enough zinc for your health. In particular, people who do not get enough zinc from their diet, such as vegetarians, vegans or people with certain digestive problems, can benefit from zinc supplements.

Zinc tablets come in several different forms, including zinc chelate , zinc bisglycinate and zinc picolinate . These forms have high bioavailability, meaning they can be easily absorbed by the body.

Foods rich in zinc

In addition to supplementing with zinc tablets, it is important to include foods rich in zinc in your diet. The best sources include:

1. Meat : Beef and pork are excellent sources of zinc.
2. Fish and seafood : Oysters in particular contain high amounts of zinc.
3. Legumes : Chickpeas, lentils and beans are good plant sources of zinc.
4. Nuts and seeds : Pumpkin seeds, sesame seeds and sunflower seeds are rich in zinc.
5. Dairy products : Cheese and dairy products also contribute to zinc supply.
6. Whole grain products : Oatmeal and whole grain bread contain moderate amounts of zinc.

How much zinc is needed per day?

The recommended daily dose of zinc varies depending on age, gender and life stage:

• Adult men should consume about 10 mg of zinc per day.
• Adult women need about 7 mg of zinc daily.
• Pregnant and breastfeeding women have an increased need for zinc of up to 11-12 mg daily.

Taking zinc via zinc tablets should always take individual needs into account. For certain health conditions or in the case of intensive physical activity, a higher zinc intake may be useful, but always in consultation with a doctor.

Effects of zinc: How does zinc affect the body?

The effects of zinc are diverse and affect many areas of health. Some of the most important effects of zinc are:

• Strengthening the immune system : Zinc activates white blood cells, which are important for fighting infections.
• Antioxidant effect : Zinc protects cells from oxidative stress caused by free radicals.
• Promotes cognitive functions : Zinc contributes to the maintenance of mental performance and supports learning and memory functions.
• Metabolism support : Zinc plays a key role in carbohydrate, fat and protein metabolism and is important for insulin production.

Zinc Overdose: Important Information

Although zinc is an important mineral, excessive intake can lead to zinc overdose , which can cause health problems. Symptoms of zinc overdose include:

• nausea and vomiting
• abdominal pain and diarrhea
• headaches and fatigue
• Impairment of the immune system (in case of long-term overdose)

The maximum safe intake of zinc is about 40 mg per day for adults. Higher doses should only be taken in exceptional cases and under medical supervision.

Conclusion: Zinc – An indispensable mineral for your health

Zinc is an essential mineral that provides numerous benefits to the body, from strengthening the immune system to aiding cell division and wound healing. Taking zinc tablets is a convenient way to ensure you get enough zinc, especially if zinc intake from food alone is not sufficient.

It is important to know how much zinc is needed per day to achieve optimal effects while avoiding zinc overdose . Zinc is essential for many functions in the body and the right dosage can significantly improve your overall health.

If you are looking for high-quality zinc supplements, MST Nutrition offers zinc in several forms such as Zinc Chelate , Zinc Bisglycinate and Zinc Picolinate , all of which are known for their high bioavailability and effectiveness.

• • Source : "Zinc and immune function: the biological basis of altered resistance to infection" (Shankar AH, Prasad AS, 1998) – This study, published in the American Journal of Clinical Nutrition , shows that zinc plays an important role in strengthening the immune system and zinc deficiency can increase susceptibility to infections.
  • • Source : "Zinc supplementation improves cognitive performance and taste acuity in older adults: a randomized controlled trial" (Penland JG et al., 2005) – This study shows that zinc supports cognitive functions in older adults and thus contributes to mental health.
      • Source : "Role of zinc in the wound healing: A review of literature" (Lin PH, Sermersheim M, Li H, Lee PH, Steinberg SM, Ma J, 2017) – This study, published in Nutrition in Clinical Practice , shows that zinc makes an important contribution to wound healing by supporting cell division and skin regeneration.
        • Source : "Zinc toxicity" (Plum LM, Rink L, Haase H., 2010) - This study published in the Journal of Nutritional Biochemistry highlights the symptoms and risks of zinc overdose and emphasizes that excessive zinc intake can negatively affect the immune system.