Zinc at a glance – The most important answers about effects, dosage and deficiency symptoms

The importance of zinc in the human body

The trace element zinc plays a crucial role in the human body. Although it may sound somewhat inconspicuous at first glance, zinc is involved in the activity of around 300 different enzymes in the human body. Without an adequate supply of zinc , many processes in the body could not take place [2]. These include, for example, DNA synthesis, cell division, wound healing and protection against oxidative stress.

This makes it all the more important to have a sufficient supply of zinc through food , because the mineral can neither be produced by the body itself nor stored in large quantities.

The body itself contains about 2-3 grams of pure zinc. The largest portion (about 70%) is found in bones, skin and hair[3].

Studies show positive effects of zinc on the immune system

It has long been known that vitamin C plays an important role in our immune system. But zinc is just as essential. The functioning of our immune system also depends on whether our body has sufficient zinc available.

Zinc supports parts of the innate and acquired immune system , which together form the immune system [4]. If there is a zinc deficiency , the immune system cannot function optimally, which can result in an increased infection rate and duration [5].

The placebo-controlled double-blind study with elderly people from nursing homes showed that additional zinc supplementation has positive effects on the immune system in cases of deficiency. Over a period of three months, a test group received 30 mg of zinc per day. This group was compared with a placebo group. The zinc serum concentration with zinc supplementation was approximately 16% higher than before supplementation and the T cells involved in the immune system were significantly increased [6].

Another randomized, double-blind study confirmed the positive effect of adequate zinc intake. In the study, 50 healthy volunteers were given 45 mg of zinc daily for 12 months. Compared to the placebo group, the zinc level in the blood plasma was significantly higher in the zinc supplementation group, fewer infections occurred, and oxidative stress markers were lower [7].

These results explain why more and more doctors are turning their attention to this underestimated trace element. The power of zinc could be the key to a stronger immune system and a healthier life .

Liposomal Zinc + Vitamin C

Functions of zinc: support for skin, hair and nails

It has long been known that zinc is needed to maintain healthy hair, nails and skin . A sufficient amount is essential for the development and function of human skin. But the trace element is also used in the treatment of various skin diseases . It was already discovered in the 1970s that taking zinc can help with acne [11]. Studies confirm this.

Zinc against skin diseases and hair loss

1. Neurodermatitis

Many people who suffer from the chronic inflammatory skin disease neurodermatitis have been shown to have a significantly lower zinc concentration in their red blood cells than people with healthy skin.

The lower the zinc content of the cells, the more pronounced the neurodermatitis is. It is therefore assumed that neurodermatitis and zinc metabolism in the body's cells are related to each other [12].

A team of researchers from South Korea was able to find astonishing results: they examined children who had a zinc deficiency and were able to see a significant improvement after just 8 weeks of daily zinc supplementation.

Not only did the zinc level in the hair increase, but the skin's appearance also showed a significant improvement [13]. The researchers therefore see a possible connection between the progression of neurodermatitis and zinc metabolism in the body's cells.

2. Acne

Taking zinc could also be helpful for acne . In a randomized, double-blind study with 332 participants, the antibiotic minocycline was compared with the trace element zinc. One test group received 30 mg of zinc in the form of zinc gluconate for 3 months and the other group received 100 mg of the antibiotic minocycline.

The clinical success rate was then checked, which showed a reduction in inflammatory lesions (also known as papules and pustules). The success rate was 63.4% for minocycline and 31.2% for zinc [14]. This shows the success rate of mineral intake, especially since zinc in appropriate doses - unlike antibiotics - has no side effects .

3. Hair loss

A sufficient amount of zinc is also essential for maintaining hair . Patients with hair loss often show the same pattern: there is a nutritional deficiency [15]. It is questionable whether zinc alone restores lost hair, as is sometimes claimed in advertising. However, it is clear that a sufficient supply of zinc is a sensible measure for health prevention and supports hair maintenance .

Attention athletes: Zinc supports muscle building

Zinc is needed for cell division , protein synthesis and the maintenance of our bones . Zinc is also essential for optimal testosterone levels, which influence muscle growth . The formation of testosterone depends on a zinc-containing enzyme, so zinc has a significant influence on the body's testosterone supply [16].

A study has shown that male subjects between the ages of 20 and 40 could benefit from zinc. All participants suffered from infertility of unknown origin. Oral intake increased plasma testosterone, dihydrotestosterone levels and even sperm count [17].

Another study with trained wrestlers aged 16 and 21 has shown that healthy people can also benefit from supplementation. This study examined how testosterone levels and thyroid hormones changed after taking zinc for 4 weeks while maintaining the same diet. Thyroid hormones and testosterone levels increased significantly after taking zinc[18].

Although further studies on a larger scale are needed, there is initial evidence of the importance of an adequate supply of zinc for muscle building.

Zinc also helps protect cells from oxidative stress , which occurs more frequently during physical exertion. Zinc can significantly reduce markers for oxidative stress [19]. This also explains why the intake of this trace element has been known in the bodybuilding scene for years.

Foods containing zinc

Low zinc intake and even severe deficiency are not only found in developing countries . More and more people in industrialized countries are also affected. This can be attributed to changes in eating habits , among other things.

We absorb most of the zinc from our food by eating meat . Meat not only contains large amounts of zinc, but also has very good bioavailability. It therefore serves as an efficient source for meeting our needs. At the same time, more and more people are reducing their meat consumption or avoiding meat altogether .

Other foods that contain zinc include nuts, legumes, whole grains and dairy products .

The challenge of antinutrients

Bioavailability is also a crucial factor. It describes the absorption of a nutrient in the body. Even though some plant-based foods, such as pumpkin seeds , contain more zinc than meat , they are not absorbed as effectively. The reason for this is various inhibitors , which are also known as "antinutrients" .

The most important of these antinutrients is phytic acid. The problem: in plants such as grains, legumes and oilseeds, it stores phosphate and other minerals such as zinc and iron. In the digestive tract , phytic acid binds to these nutrients and thus prevents them from being absorbed by the body [20].

While there are methods to reduce the levels of these antinutrients , such as sprouting and fermenting foods, few people take the time to prepare their food in this way. Tannins or certain fibers such as hemicellulose and lignin can also interfere with zinc absorption. For this reason, experts recommend additional zinc supplementation in the form of dietary supplements for those on a meat-free or low-meat diet.

How much zinc does the body need?

The German Nutrition Society (DGE) recommends that a healthy person should consume 3.8 mg of zinc daily to maintain their zinc levels.

That doesn't sound like much at first, but how much the body can absorb varies depending on the food. This is particularly relevant for vegans, as their diet is usually very high in phytin .

For example, if a man's diet contains 1000 mg of phytic acid , he will need about 18 mg of zinc from food to even reach the 3.8 mg of zinc required to maintain zinc levels. At 2000 mg , around 25 mg is needed, and at over 3000 mg , a full 35 mg is needed [21].

How to recognize a defect

According to the national consumption study , 32% of men and 21% of women in Germany do not reach the daily recommended reference amount of zinc. In the 65-80 age group , 44% of men and 27% of women are not adequately supplied with the trace element [24].

Since even a slight deficiency can affect various body functions , a balanced zinc status should be ensured. Diet, age and health status influence both zinc supply and absorption . In most cases, it is difficult to say without a medical assessment whether a deficiency really exists.

Hair mineral analysis is considered a reliable way to determine minor to moderate deficiencies. In the case of an acute deficiency , the consequences can often be identified quickly. Signs can include brittle nails with white spots and grooves . Brittle hair and skin affected by dryness, dandruff, acne and poor wound healing are also considered clear signs[25].

Another typical symptom is a change in the sense of smell and taste [26], which can often occur as a result of increased zinc consumption due to a cold. Headaches and difficulty concentrating can also be symptoms of a nutrient deficiency. Therefore, experts recommend regular nutritional checks by a doctor!

Can you overdose on zinc?

Absorption is just as important as correcting the deficiency. The problem is that, depending on the form, zinc can compete with other trace elements such as iron and copper , since all substances use the same absorption mechanism in the intestine [27]. Therefore, a very high dose of zinc over a long period of time can cause a deficiency in iron and copper.

It is very important to emphasize that every person has an individual zinc requirement . Factors such as age, gender, state of health and physical activity influence the supply[28].

In addition, every body can react differently : many people suffer from nausea after taking conventional zinc preparations, especially on an empty stomach. A high dose, which is certainly useful for some people with certain illnesses, can disrupt the copper and iron balance in others. It is therefore important to be aware of your own body and to have medical supervision.

Our recommendation: liposomal zinc and vitamin C

ActiNovo has combined the two active ingredients zinc and vitamin C in one product to create a powerful liposomal combination product for your immune system: high doses with 25 mg zinc and 1000 mg vitamin C per 10 ml.

Our study shows that liposomal encapsulation of the mineral ensures higher absorption in the body and at the same time guarantees a significantly longer nutrient supply compared to conventional, non-liposomal products!

[1] https://faszinationchemie.de/wissen-und-fakten/news/zink-ein-universelles-metall/