What Makes Zinc So Essential?

Did you know that zinc can speed up wound healing and even help with skin issues like acne? Our daily intake of zinc impacts more than just our immune system. Learn how to provide your body with this essential trace element and why zinc is crucial for a strong immune system and healthy skin.

Table of Contents

What is zinc, and why is it so important?

Our bodies need trace elements to maintain essential functions. Zinc is one of the most important essential trace elements, alongside iron, iodine, selenium, and copper, among others. It’s essential because our body cannot produce it, so we must consume it through food.

The benefits of zinc are significant. It promotes wound healing, supports cell growth, strengthens the immune system, and plays a vital role in various metabolic processes. Zinc is especially important for those who lead an active lifestyle, engage in intense exercise, or simply want to stay healthy long-term.

Zinc for immune system and skin health

Both our skin and immune system thrive when supplied with enough zinc. Let’s take a closer look at how.

Skin Health

Zinc protects our skin, helps reduce inflammation, and supports wound healing. It is also critical for skin health. Zinc oxide in topical treatments offers soothing and UV-protective effects. Additionally, zinc can help with skin infections like warts and is often used in the treatment of acne and eczema. It may even lower the risk of developing skin cancer due to its antioxidant properties.

Immune System

If you want to boost your immune system, zinc is a must. Just like vitamin C, this trace element supports our body’s defences, which is crucial when facing common colds or flu. Studies have shown that zinc also influences immune cells such as T-lymphocytes, playing an important role in regulating inflammation and fighting infections. When you have a zinc deficiency, your immune response may be weaker, so it’s crucial to avoid it.

Which Foods Contain Zinc?

Looking to increase your zinc intake through diet? Here are some foods that should be part of your meal plan:

  • Animal-based foods: These are the primary sources of zinc. Meat such as poultry, pork, and beef, as well as fish, eggs, milk, and cheese, are rich in zinc.
  • Plant-based foods: Nuts, grains, and legumes are good sources of zinc.

When Is Supplementation Necessary?

Supplementation can be beneficial if you’re not getting enough zinc through your meals or during periods of increased need, such as intense physical activity. If you follow a vegan or vegetarian diet, you should consider supplements, as plants are not the primary source of zinc and absorption from plant-based foods is less efficient.

Zinc Deficiency: Symptoms and Causes

Don’t underestimate a zinc deficiency—it can have serious health consequences:

  • Weak immune system and increased susceptibility to infections
  • Diarrhoea
  • Hair loss
  • Impaired sense of taste and smell
  • Dry skin and a higher likelihood of skin inflammation
  • Nail changes
  • Loss of appetite
  • Fatigue

Several factors can contribute to zinc deficiency, with the main cause being insufficient intake through food. This can happen with an unbalanced diet or during a restrictive diet. Plant-based diets are also more likely to lead to a deficiency. Supplements are a good option to balance your intake.

How Much Zinc Do You Need Daily?

To set up an optimal meal plan, you need to know how much zinc is necessary. Nutritional science provides guidelines: The daily intake for adult women should be 7 to 10 milligrams, while for men, it’s between 11 and 16 milligrams. Pregnant and breastfeeding women need a little more.

These are general recommendations, and individual needs may vary slightly. If you think your diet doesn’t provide enough zinc, you might want to consider adding supplements to ensure you meet your daily requirement.

At a Glance

  • 01.

    Zinc is an essential trace element vital for immune system support, skin health, and metabolism. It aids wound healing, cell growth, and reduces inflammation.

  • 02.

    Zinc deficiency can lead to a weakened immune system, skin problems, and hair loss. The main causes are unbalanced diets, especially plant-based ones, as zinc is harder to absorb from plants.

  • 03.

    Animal-based foods like meat and fish are the best sources of zinc, but nuts and legumes also provide some. Supplementation may be necessary for those with higher needs or following vegan diets.

Article Sources

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Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.

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