Zinc

Zinc – Benefits and Information

Zinc (chemical element symbol Zn) is an essential trace element and is usually found in nature in the form of zinc sulfide ores (ZnS) such as wurtzite or sphalerite, as well as smithsonite (zinc carbonate, ZnCO3) and willemite (Zn2[SiO4]). In foods, zinc is mostly bound to proteins or present as salts.

Functions of Zinc

With a total body content of 1.5 to 2.5 g, zinc, alongside iron, is the quantitatively dominant trace element in the human organism. About 99% of the total body content is located in the cells, with particularly high concentrations found in the islet cells of the pancreas, the cells of the prostate, testes, and ovaries. As a cofactor and component of more than 300 enzymes across all six enzyme classes, zinc is important for numerous vital processes:

  • Metabolism of major nutrients: Zinc is a component of enzymes involved in glucose, fat, and amino acid metabolism. It contributes to the normal metabolism of major nutrients and supports normal carbohydrate and fatty acid metabolism. In addition, zinc is important for normal protein synthesis.
  • Vitamin A metabolism: Zinc contributes to normal vitamin A metabolism and thus helps maintain normal vision.
  • Acid-base balance: As an activator of carbonic anhydrase, zinc supports a normal acid-base metabolism.
  • DNA replication and cell division: Zinc contributes to normal DNA synthesis and plays a role in cell division.
  • Reproduction: Zinc is an integral component of transcription factors and is indispensable for the binding of these protein complexes to DNA. It contributes to normal fertility and reproduction and helps maintain normal testosterone levels in the blood.
  • Function of hair, skin, and nails: Zinc helps maintain normal skin, hair, and nails. For this reason, it is also known as the "skin trace element."
  • Antioxidant protection: Zinc helps protect cells from oxidative stress.
  • Immune activator: Immune cells are especially sensitive to zinc, and zinc contributes to the normal function of the immune system.
  • Collagen synthesis: In combination with vitamin C, zinc supports normal collagen formation and thus helps maintain normal bones.
  • Nerve function: Zinc supports normal cognitive function.

Recommended Dosage

A zinc source should provide at least 15% of the recommended daily dose of 10 mg zinc to ensure its positive effects.

Scientific Support

The various functions and benefits of zinc are supported by numerous scientific studies. For more information, please visit the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).

Conclusion

Zinc is a versatile trace element that plays an essential role in many metabolic processes and in maintaining health and wellbeing. By consuming at least 10 mg of zinc daily, you can support various bodily functions and benefit from its health advantages.

Good to know: The absorption of zinc from animal-based foods is usually higher than from plant sources. Phytic acid in plant foods can impair the absorption of zinc by forming poorly soluble zinc-phytate complexes. Certain proteins and amino acids, on the other hand, enhance zinc absorption. In addition, free divalent iron can compete with zinc for the same transport protein in the intestinal wall, which is why high doses of iron supplements can inhibit zinc absorption.

Sources: COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012