We tell you everything about zinc: one in three French people are deficient (source: Lasante.net), its benefits, dosage and side effects of zinc to help you make the right choices!
Key takeaways:
- Zinc supports immunity, skin, and vision.
- Your body does not store it: daily intake is necessary.
- Overdose possible via supplements: monitor the dosage.
- Various animal and plant sources but different absorption.
- Side effects of zinc, especially at high or inappropriate doses.
What is zinc?
Zinc is an essential nutrient for your body and must be obtained daily through diet. Your body cannot store it, which means you need to consume it regularly.
Studies have shown that zinc is very important for the functioning of the immune system, for maintaining healthy skin and promoting optimal eye health .
Most people who take zinc supplements do so to support the normal function of their immune system . Zinc does, in fact, stimulate immune cells .
Contributes to the maintenance of normal skin and healthy nails
Contributes to the normal functioning of the immune system
Nutritional intake covering 100% of the recommended daily requirements
Zinc in bisglycinate form, highly absorbable
Our highly absorbable Zinc and Selenium formula contributes to the normal function of the immune system, helps maintain healthy skin and nails, while covering 100% of the recommended daily intake .
What are the side effects of zinc?
Zinc is essential for daily life, but be aware of the potential side effects of zinc overdose via supplements: nausea, vomiting, or copper deficiency. Always follow the recommended dosage to reap all the benefits safely!
Zinc supplements are considered a safe and effective way to maintain your zinc levels.
Although some foods contain significant amounts of zinc, it is almost impossible to get an overdose through diet alone.
However, an excess of zinc is possible from dietary supplements if you do not follow the manufacturer's recommendations.
A zinc overdose can cause:
- nausea
- vomiting
- a metallic taste in the mouth
- a copper deficiency
- a weak immune response
These adverse effects occur in the majority of cases at high doses, particularly between 40 mg and 150 mg of zinc.
Zinc is an essential nutrient for many functions in the body; you should consume it daily.
Recommended dosage
Avoid consuming high doses of zinc. Regular intake allows you to obtain all the benefits without side effects.
The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women .
Pregnant women should consume approximately 11 mg. Zinc plays an important role in development.
The benefits of zinc
Zinc supports the immune system, contributes to healthy skin, and helps maintain normal vision. A balanced intake is essential to reap its benefits without risking side effects.
1. Immune system
The body needs zinc for the digestive and immune systems to function properly.
In fact, zinc is essential for the development and function of many immune cells in our innate immune responses.
Zinc supplements stimulate immune cells and reduce oxidative stress .
2. Healthy skin
Zinc plays a role in maintaining healthy skin .
By contributing to the structural integrity of the skin, it helps to maintain normal skin function.
It is important to obtain adequate zinc through a balanced diet that includes a variety of nutrient sources to effectively support skin health. For specific concerns or particular nutritional needs, it is recommended to consult a healthcare professional.
3. Normal vision
As a micronutrient, zinc is present in the retina, the light-sensitive part of the eye, where it participates in various biochemical processes. Although the exact details of its impact on vision are complex, zinc generally contributes to eye health by acting as a cofactor in several enzymes involved in regulating light responses.
Adequate zinc intake from balanced dietary sources can play a role in maintaining normal vision. It is always recommended to maintain a balanced diet to meet nutritional needs, including those related to zinc, while consulting a healthcare professional for personalized advice.
Foods richest in zinc
Zinc is found in a wide variety of foods. There are both animal and plant sources. However, zinc from animal sources, such as beef, is generally better absorbed than plant-based zinc, as some molecules can reduce its absorption.
Zinc of animal origin:
- Oysters
- Clams
- Crab
- Beef
- Pork
- Chicken
- Salmon
- Sardine
- Milk
- Cheese
- Eggs
Zinc of plant origin:
- Beans
- Chickpeas
- Pumpkin seeds
- Cashew nuts
- Quinoa
- Mushrooms
- Rice
- Hazelnuts
Vegetarians and vegans need to pay particular attention to their zinc intake due to a lower absorption rate . According to a 2017 study, a vegan may need to consume 50% more zinc than someone following a conventional diet.
Which zinc should I choose?
There are many forms of zinc on the market and it can be difficult to know which one to choose.
Zinc can be combined with ions, amino acids, or organic acids to form:
- Zinc gluconate
- Zinc acetate
- Zinc picolinate
- Zinc orotate
- Zinc citrate
- Zinc sulfate
- Zinc bisglycinate
Studies show that zinc picolinate, zinc gluconate and zinc citrate offer good bioavailability for the body.
Zinc bisglycinate also offers excellent bioavailability and therefore good efficacy.
Key points to remember
Zinc is an essential nutrient for many functions in your body. It boosts your immune system , helps keep your skin healthy, and contributes to maintaining normal vision.
Your body cannot produce or store zinc, which is why you need to consume it daily, either through your diet or through carefully selected dietary supplements such as zinc bisglycinate.
If you take zinc supplements, be sure not to exceed the manufacturer's recommended dosage . The recommended daily intake is 11 mg for men and 8 mg for women.
Frequently asked questions about the side effects of zinc
Is it good to take zinc every day?
Yes, in the right amount! Your body doesn't store zinc, so you need to consume it daily through food or supplements. Always adhere to the recommended daily intake to avoid any risk of zinc side effects.
Who should not take zinc?
People with certain medical conditions or those already taking medication should consult their doctor before taking any zinc supplements. Particular caution is advised for those with kidney problems or those at risk of interaction with other minerals.
Is it possible to get a zinc overdose through food?
No! It's virtually impossible to reach an overdose through diet alone. Excesses are almost always linked to uncontrolled supplementation or failure to follow the manufacturer's recommendations.
What is the recommended dosage for zinc?
The recommended daily intake is approximately 11 mg for adult men and 8 mg for adult women . Pregnant women may require approximately 11 mg. Always adjust the dose according to your individual needs and medical advice.
Can zinc be taken with other supplements?
Yes, but you must be careful about interactions : for example, zinc can interact with copper or iron. Follow the dosage instructions and, if in doubt, consult your doctor or pharmacist.
From what age can one take zinc as a supplement?
Zinc supplementation should be tailored to age. For children, it is only recommended with medical advice to avoid overdose. Adult formulas are not always suitable for younger children.
Can zinc and selenium be combined?
Yes! Zinc and selenium are two complementary trace elements that work together to support immunity and reduce oxidative stress. Their combination is common in dietary supplements. Just be sure to follow the recommended dosages to avoid any excess.
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