In addition to supplements, functioning and various supplements, our body needs to 100% and the so-called trace substances. The designation "trace" means that our body needs it only in small amounts. We need 10mg of zinc per day, which is 37 times smaller compared to magnesium (375mg). It would seem that we are talking about a complete uselessness. However, the opposite is true. Zinc affects over 200 biochemical reactions in our body!
A zinc deficiency in the body is a disaster waiting to happen. Fatigue, mood swings, memory problems, hair loss, dry, papery skin, brittle nails, skin damage... These are just a few reliable indicators that you are lacking this trace element. In addition, zinc is important for the production of insulin. And although it seems that we can supply the body with it very quickly, since a triple dose is only 30 mg, it is definitely better to take the recommended short-term dose than a large amount. The European Food Safety Authority has set the single daily intake of zinc at 25 mg.
Huge sources of zinc are oysters, red meat, egg yolk, chocolate liver, pumpkin seeds... The good news is that even good quality chocolate with a high cocoa content has plenty of zinc, but you'd have to eat 100-200g of that dark chocolate a day. That's also why dietary supplements have been developed that can maintain your daily zinc intake, especially if you are a vegetarian or even a vegan.
And what all does zinc provide in the body? It helps with normal carbohydrate metabolism. Improve cognitive function and memory. Contributes to fertility and reproductive abilities. In women, it helps relieve menstrual problems. Metabolism of macronutrients, fatty fatty acids, vitamin A and protein synthesis. Maintain the normal condition of skin, hair, nails, bones... It is useful in skin healing. maintain a maintained testosterone level in the blood. It is important for healthy eyesight and immunity. And it protects cells from oxidative stress, so it is especially useful if you are on any diet (helps prevent sweet cravings). It optimizes the production of T3 and T4 hormones, which are necessary for proper fat burning;
It is therefore beneficial if you do not eat breakfast in the morning or if you have difficulty sleeping. Similarly, if you suffer from frequent colds, zinc is one of the first supplements that could help you. Although experts' opinions vary on its effectiveness, studies have been conducted to confirm its necessity for the body. Zinc is less easily absorbed in a plant-based diet due to the phytate (phytic acid) content of plants. Vegetarians in particular should therefore be aware of this.
The important thing is in what form you get your zinc. The less absorbable forms include zinc oxide and zinc sulfate. Conversely, well absorbed forms include citrate, gluconate, chelate and liposomal form. It is important not to overdo it with the dosage (10-25mg per day). If you lose appetite and have digestive problems, reduce doses or do not take it daily. It is important that you choose a product from a store you trust, ideally from a health food and supplement specialist.
