Zinc is an essential mineral, of which we only need a few milligrams per day, but it is an essential component of our cells and ensures many biological functions. We need zinc for growth and development as well as for the proper functioning of our immune system. Deficiencies can cause sexual and reproductive disorders and, in men, reduce levels of the main sex hormone testosterone. (1) One particular symptom of zinc deficiency is a loss of taste and appetite, which can be easily remedied by zinc supplementation. (2,3) Deficiencies are more common in people with a plant-based diet and digestive diseases and can affect up to 50% of the world's population. 

As a supplement, it is used effectively to treat skin problems, especially acne, but can also be beneficial against various viral and bacterial infections. (5) When supplementing, it is important to ensure that higher doses are only used in the short term, because in the longer term, amounts above 50 mg per day can lead to problems such as reduced levels of another important mineral, copper. (6) A daily supplement of 15 mg is sufficient to supplement alongside dietary intake, and a few mg of copper combined with a supplement is guaranteed to prevent deficiency.   

How much zinc do we need? 

The recommended daily intake of zinc is set at 8 mg for women and 11 mg for men. Children need less zinc proportionate to their body weight, while pregnant and breastfeeding women need 13 mg. There are differences in recommendations between countries: many recommend 15 mg of zinc per day for everyone. As too high an intake of zinc can lead to a variety of problems, it is recommended that average intakes should not exceed 40 mg per day, taking into account zinc from our diet as well as from supplements. (4) 

How to ensure this level of intake? 

Oysters are by far the best source of zinc, with 10kg containing nearly 100mg of zinc, which may seem like a lot, but don't worry, it's fine to eat them - they are rarely on the table. Other seafood and beef are also good sources of zinc, containing 5 mg per 10 dkg, while other animal foods contain around 1-5 mg. (4) 

It is important to note that plant sources also contain substances that inhibit the absorption of zinc, so you need to consume more of these to obtain the same amount of zinc. Legumes, seeds, and nuts also contain 1-5 mg. 

The health effects of zinc 

Zinc is necessary for the proper functioning of the immune system: in its absence, immune cells are unable to perform their functions, and immunity is compromised. (7) Children and elderly people who consume low levels of zinc are more likely to contract infectious diseases such as pneumonia and diarrhea. (8,9) Zinc supplementation can shorten the duration of colds and other infections by up to several days, as can taking vitamin C. (10) 

An important antioxidant also requires zinc to function, and this is superoxide dismutase, which forms an important part of our body's natural antioxidant system by neutralizing free radicals. (11) Free radicals are particles that are constantly being produced in our bodies as part of our normal metabolic function, or even by environmental toxins. If left unchecked, they can damage our cells and tissues. There is growing evidence that oxidative stress generated by free radicals is responsible for many chronic diseases. (12) It is because of its antioxidant properties that zinc supplementation may help slow vision loss in old age. (13)  

Like magnesium, zinc has a positive effect on the nervous system and may help prevent depression due to its calming effect. A lack of zinc on the contrary can lead to a decline in cognitive function and memory. (14,15,16) 

Zinc makes the digestive tract more resistant to various types of injury and helps to reduce the passage of unwanted substances into the bloodstream by maintaining the integrity of the intestinal wall, thereby reducing inflammation. (17) 

Supplement zinc with care 

Although supplementing with zinc can have many benefits, it is a micronutrient whose excessive intake should be carefully avoided. This does not occur with natural food consumption, but with supplements, it is relatively easy to overdose, as doses of 50 mg or more are quite common. Above 150 mg a day can cause acute toxicity symptoms, but in the long run, even doses above 40-50 mg can have the opposite of the desired effect: lowering immunity and causing anemia, copper deficiency, and other problems. (18) If supplementation is chosen, take only 15-20 mg a day, ideally combined with one-tenth the amount of copper. 

[The cover photo of the note shows the mineral form of zinc.]