Zinc

Zinc at Viterna: capsules, tablets and drops from Optiolex, Espara, Robert Franz and other brands. In the guide below you will learn what zinc is needed for, which foods contain it and what to look out for when taking it. Read the guide ↓
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Zinc is a trace element: the body needs only a few milligrams a day, but cannot make it itself and can hardly store it.

That is why zinc has to come from food regularly. Good sources are meat, cheese, eggs, oats, pumpkin seeds and lentils. The body absorbs zinc from plant foods slightly less well, because phytic acid in grains and pulses binds it.

As a food supplement, zinc comes in various compounds, such as bisglycinate, gluconate, citrate or picolinate, in capsules, tablets and drops.

Zinc in brief
  • Recommended per day: 7 to 10 mg for women, 11 to 16 mg for men (D-A-CH, depending on the phytate content of the diet)
  • Good sources: meat, cheese, oats, pumpkin seeds, lentils
  • Forms: capsules, tablets, drops

What zinc is needed for

The EU has authorised a whole range of health claims for zinc. Here is a selection in their exact wording:

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 hair.
Zinc contributes to the maintenance of normal skin.
Zinc contributes to normal cognitive function.
Zinc contributes to normal acid-base metabolism.

Good to know when taking it

Add up the amounts: Zinc is often also found in multivitamins and mineral blends. Add all products together and stick to the recommended intake on the product.
Keep apart from iron and calcium: High amounts of iron or calcium can reduce zinc absorption. Ideally take them at different times.
With a meal: On an empty stomach zinc can cause nausea in some people. It is usually better tolerated with a light meal.
Read the label: Every product page shows how much zinc the daily serving contains and in which compound.
Viterna tipOptiolex Zinc: Zinc in capsule form from Optiolex in Styria. To the product

Frequently asked questions

How much zinc do I need per day?+
The D-A-CH reference values are 7 to 10 mg for women and 11 to 16 mg for men per day. People who eat a lot of wholegrains and pulses need slightly more, because phytic acid reduces absorption.
Can I combine zinc with other products?+
Yes. Zinc is often also found in multivitamins and mineral blends, so add up the amounts and stick to the recommended intake on each product.
Which zinc compound is the right one?+
Zinc is available, for example, as bisglycinate, gluconate, citrate or picolinate. The product page shows which compound a product contains. What matters is the amount of zinc per daily serving.
When is the best time to take zinc?+
Ideally with a light meal and at some distance from iron or calcium supplements. Stick to the recommended intake on the product.

More trace elements such as selenium, iron and copper can be found under Trace elements, all nutrient groups under Nutrients.

Note: Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of the reach of young children.