Many people are familiar with the trace element zinc because it is used in preparations to strengthen the immune system or is an integral part of the medicine chest as a zinc ointment. But what do we actually need zinc for? What is the daily requirement? How do we avoid a deficiency or an overdose?
Zinc is an essential trace element: This means it is vital for the body, but it cannot produce it itself. It is therefore necessary that we take in sufficient amounts of zinc with our food – and that we know our daily requirement.
Zinc is an element that occurs very frequently in nature: there are more of it in the earth’s crust than, for example, well-known elements such as copper or lead. Industrially it is used as an anti-corrosion agent – you are probably familiar with galvanized iron or zinc spray.
The “beauty element”: zinc and its functions
Zinc is involved in many processes in the body – for example in the synthesis of protein. That is why it is also known, among other things, as the “beauty element” in advertising for beauty pills. Without zinc, skin cells and hair cannot form.
For this reason, zinc is also important, for example, for optimal wound healing. Zinc ointment applied to skin injuries can aid healing.
Zinc also plays an important role in digestion and in the formation of hormones and blood, and the immune system is also happy about an adequate supply. The trace element also fulfills important tasks in various metabolic processes and in reproduction. Unfortunately, our body cannot store the trace element wellso that we have to get enough of it regularly with food to prevent a deficiency.
Daily requirement of zinc
According to the DGE, the zinc daily requirement varies according to gender between seven and 16 milligrams. The following recommendations apply:
- Men should consume between eleven and sixteen milligrams of zinc daily.
- For women Seven to ten milligrams are recommended.
- In the pregnancy and while breastfeeding the zinc requirement is increased and is between seven and 14 milligrams.
The fluctuations within the recommendations are related to the phytate intake: Phytate is mainly found in legumes, whole grain products and oilseeds. It can bind zinc and your body then no longer has enough of the trace element available. So the more phytate you take in, the more zinc you need.
Using preparation techniques such as soaking, sprouting or sourdough fermentation, you can also break down phytate and thus increase the availability of zinc. And the simultaneous intake of animal protein also increases the availability of the trace element. Anyone who eats a vegetarian or vegan diet should therefore ensure that they have an adequate zinc intake.
By the way: Zinc tablets do not seem to help against a cold. Öko-Test has tested preparations with vitamin C and zinc for their effectiveness against colds and found: “The majority of the products are rated “poor” or “unsatisfactory”. Reason: There is no evidence of any benefit of such preparations.”
Zinc: what happens if there is a deficiency?
Zinc deficiency can not only be caused by unbalanced eating habits, but also by interactions with medication, food, dietary supplements, drinks or herbal remedies.
For example, caffeine impairs the absorption of zinc in the body. Foods high in phytic acid, such as whole grain bread, also decrease zinc absorption. Zinc-rich foods should therefore not be consumed at the same time as legumes, grain products or nuts. The intake of iron, copper and calcium can also reduce the absorption of zinc in the body.
Since zinc is involved in many different processes in the human body, a deficiency also affects many areas of the body: A slight zinc deficiency often begins with hair loss, loss of appetite and a reduced sense of taste. A congenital zinc absorption disorder can lead to mucosal and skin injuries, diarrhea, increased susceptibility to infections, growth retardation and disorders of the nervous system.
Zinc deficiency is difficult to prove because the trace element cannot really be stored in the body. A blood test is therefore only a snapshot, which can be very dependent on the time of day and the diet before the blood was taken. According to the German Society for Nutrition (DGE), proof of a deficiency is the reduction in symptoms after zinc administration.
The causes of zinc deficiency are often chronic diseases of the digestive tract, which prevent adequate absorption of zinc. But stress or severe burns can also promote a deficiency. In general, however, a severe deficiency in the German population is very rare.
Zinc overdose side effects
Anyone who eats a healthy and balanced diet has a low risk of absorbing too much of the trace element – you then do not need any dietary supplements. Anyone who thinks they have to compensate for an unbalanced diet on their own with vitamin supplements and other means always runs the risk of overdosing on one or the other component.
The trace element zinc can also be overdosed through dietary supplements, toothpaste, mouthwash and adhesive creams and thus cause harmful side effects. In particular, if little copper is ingested in addition to a high zinc intake, this can affect iron metabolism and promote anemia. That is why the Federal Institute for Risk Assessment has one Maximum amount of 6.5 milligrams of zinc per day for dietary supplements fixed.
But don’t worry: If you don’t take any dietary supplements with zinc and pay attention to oral hygiene products containing zinc, you can’t usually get any harmful side effects from your diet due to excessive zinc intake.
Which foods contain zinc?
It contains a particularly large amount of zinc animal foods such as meat, fish, cheese and eggs. Plant-based foods contain comparatively little zinc. In addition, plant-based foods often contain substances that make it difficult to absorb zinc, such as phytate.
whole grain products still contain a relatively high amount of zinc and if they were baked with sourdough, a large part of the phytate has already been broken down. Other good vegetable zinc suppliers are Pumpkin seeds, flaxseed, cashew and pecan nuts, oat flakes as well as wheat and rye sprouts. Here are examples of how you can cover your daily zinc needs.
Zinc: A balanced diet protects against deficiency
Anyone who eats a balanced diet with a mixed diet need not fear a zinc deficiency. Only those who eat vegan should consciously pay attention to their zinc intake. Dietary supplements only make sense in individual cases that have been diagnosed by a doctor – they normally increase the risk of an overdose.
By the way: Utopia has not only looked at zinc, but many other minerals and trace elements for you. Here you can find out more:
- calcium
- fluoride
- potassium
- iodine
- phosphorus
- iron
- magnesium
- sodium
- selenium
- copper
- manganese
- molybdenum
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