Zinc supplement: what do you use zinc for and what should you look out for?
Zinc is an essential mineral that your body needs only in small amounts. Yet it is involved in a surprising number of processes. That’s why many health claims for zinc have been officially approved. You’ll find them later in this article.
Since zinc is involved in so many processes in the body, many people look for a zinc supplement. But when is that worthwhile? What is the best zinc supplement? Is a zinc supplement from a drugstore just as good as a specialized formula? And when should you choose a zinc and copper supplement?
In this article, we explain what zinc does, which foods contain zinc, and what to consider if you want to supplement your intake.
What is zinc?
Zinc is a trace element. This means your body needs it, but only in small amounts. What’s special about zinc is that it’s involved in hundreds of enzymatic processes. Enzymes are proteins that enable chemical reactions in the body.
Zinc is found in every cell in the body. Zinc plays a role in the process of cell division**. Zinc contributes to normal DNA synthesis**. Since your body doesn’t store a large supply of zinc, regular intake through food is important.
As you can see in the list below, zinc does more than many people think.
What is a zinc supplement for?
The question “What is a zinc supplement for?” comes up often. That makes sense, as zinc is found in many different supplements.
Several approved health claims exist for zinc:
- Zinc contributes to the normal function of the immune system**
- Zinc contributes to the protection of cells from oxidative stress**
- Zinc contributes to the maintenance of normal skin**
- Zinc contributes to the maintenance of normal hair**
- Zinc contributes to the maintenance of normal nails**
- Zinc contributes to the maintenance of normal bones**
- Zinc contributes to normal fertility and reproduction**
- Zinc contributes to the maintenance of normal testosterone levels in the blood**
- Zinc contributes to normal cognitive function**
- Zinc contributes to normal acid-base metabolism**
- Zinc contributes to normal carbohydrate metabolism**
- Zinc contributes to normal protein synthesis**
- Zinc contributes to normal DNA synthesis**
- Zinc contributes to normal vitamin A metabolism**
- Zinc contributes to the maintenance of normal vision**
That doesn’t mean that taking extra zinc automatically produces extra results if you already get enough. A zinc supplement is mainly relevant when your intake is low, your needs are increased, or a qualified professional recommends supplementation.
Zinc and the immune system
Zinc contributes to the normal function of the immune system**. Research is looking at zinc and various immune cells, such as T cells and B cells.
Still, keep your expectations realistic. Zinc is no substitute for sleep, nutrition, exercise, hygiene or medical care.
If you want to explore a wider range of products, check out our collection, which includes spirulina, chlorella and reishi. Minerals such as magnesium can be found in our vitamins and minerals.
What foods contain zinc?
Zinc is found mainly in protein-rich foods. Animal sources often contain forms of zinc that are well absorbed. Plant sources can also contain zinc, but absorption may be lower because of phytates. Phytates are substances in grains, legumes, nuts and seeds that can bind minerals.
Good sources of zinc include:
- Oysters and shellfish
- Beef
- Chicken
- Fish
- Eggs
- Dairy
- Pumpkin seeds
- Sesame seeds
- Cashews
- Legumes
- Whole grains
- Oatmeal
Vegetarians and vegans can get enough zinc, but need to plan more carefully. Soaking, sprouting, fermenting and preparing legumes and grains properly can increase the availability of minerals from these foods.
When might a zinc supplement be useful?
A zinc supplement is not necessary for everyone. Many people get enough zinc from their diet. Still, there are situations where it may be wise to pay extra attention.
A zinc supplement may be relevant for:
- Low intake of meat, fish or shellfish
- A fully plant-based diet without careful planning
- A limited diet
- Increased need
- Older age with low food intake
- Gastrointestinal challenges with absorption
- Prolonged loose stools
- Intense exercise combined with low energy intake
- A confirmed deficiency
Signs that may be associated with low zinc status include reduced appetite, changes in taste or smell, and hair loss. These signs can also have other causes. Have persistent symptoms assessed by a professional.
What is the best zinc supplement?
The best zinc supplement is not automatically the one with the highest dose. A good supplement suits your needs, contains a well-absorbed form and stays within safe dosage limits.
Commonly used forms include:
- Zinc bisglycinate
- Zinc picolinate
- Zinc citrate
- Zinc gluconate
- Zinc oxide
Zinc bisglycinate, zinc picolinate and zinc citrate are often chosen for their good tolerability and absorption. Zinc oxide contains a lot of elemental zinc, but is often considered less bioavailable than organically bound forms.
When choosing a zinc supplement, pay attention to:
- The amount of elemental zinc per dose
- The form of zinc
- Whether copper has been added
- The daily dose in relation to your needs
- Whether you already get zinc from multivitamins
- Whether the product is free from unnecessary additives
- Whether it suits your diet
A high dose is not automatically better. Balance is especially important with zinc.
Zinc supplement from Kruidvat or a specialist supplement?
Many people look for a zinc supplement at a drugstore because they want to know whether a standard product is sufficient. In principle, a basic zinc supplement can be perfectly suitable, as long as the dose, form, and quality meet your personal needs.
Differences between products often include:
- The form of zinc used
- The dose per capsule
- Whether copper is included for balance
- The type of excipients
- Certification or independent quality control
- Price per dose
- Combination with other active ingredients
So a supplement from a drugstore is not necessarily inferior, and a more expensive supplement is not automatically better. Pay particular attention to the label for the amount of elemental zinc and the form used.
Zinc and copper supplements: why combine them?
Zinc and copper have an important relationship in the body. Taking a high dose of zinc over a long period can affect copper absorption. As a result, copper levels may eventually come under pressure. This is relevant because copper also has approved claims. Copper contributes to the normal functioning of the nervous system**. Copper contributes to the normal functioning of the immune system**.
That’s why some products combine zinc and copper in one supplement. This can be useful when taking higher doses of zinc or using it for a long time, to help maintain your copper intake. With lower doses or short-term use, added copper is not always necessary.
If you already take a multivitamin, it may also contain copper. Always add together the amounts from different supplements.
Can you get too much zinc?
Yes, excessive zinc intake can cause discomfort. High doses from supplements in particular can pose challenges. Possible symptoms of excessive zinc intake include:
- Nausea
- Stomach complaints
- Loose stools
- Metallic taste in the mouth
- Headache
- Reduced copper absorption
- Interference with red blood cell production with prolonged excessive use
- Possible disruption of immune balance at very high doses
The European Food Safety Authority sets safe upper limits for total zinc intake. Therefore, it is advisable not to take high doses over a long period without professional advice.
With zinc, the rule is: enough is essential, but more is not always better.
Conclusion
Zinc is an essential trace element involved in many processes in the body. Zinc contributes to the normal function of the immune system**. Zinc contributes to the protection of cells from oxidative stress**. You can find the full list of approved claims above.
A zinc supplement may be useful if you don't get enough zinc from your diet or have an increased need. The best zinc supplement is a product with an appropriate dosage and a well-absorbed form of zinc.
If using it over a long period, also pay attention to copper balance. A zinc and copper supplement may be a good choice in specific situations. Choose carefully, read the label, and consult a professional if in doubt.
FAQ
What do you use a zinc supplement for?
A zinc supplement is used to supplement your daily diet. Many health claims have been approved for zinc, for example: Zinc contributes to the normal function of the immune system**. Zinc contributes to the maintenance of normal skin**.
What is the best zinc supplement?
The best zinc supplement has a dosage that meets your needs and contains a well-absorbed form, such as zinc bisglycinate or zinc citrate.
Is a zinc and copper supplement necessary?
Not always. If you take higher doses of zinc over a long period, added copper is a sensible choice, as zinc can affect copper absorption.
Is a zinc supplement from the pharmacy enough?
This depends on the composition. Check the label to see how much elemental zinc the product contains and whether the form used is well absorbed by your body.
References
Disclaimer: This article is for informational purposes only. Dietary advice and supplements are not a substitute for medical advice. If you have medical concerns or are unsure, always consult a doctor or qualified professional.
**Approved health claim (Regulation (EU) No. 432/2012)
