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
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.