Zinc in Food and Supplements: The Complete Guide!

In this comprehensive article, you will learn everything about zinc in food & supplements and what exactly it does in your body.

You'll also learn what you can do about a zinc deficiency and which foods can help you supplement it. Let's start at the beginning:

Zinc is an essential mineral for every cell in your body. It plays a significant role in the structure, function, and health of our cells.

For example, zinc is essential for enzymes that support protein synthesis, tissue growth and renewal, and metabolism. It also plays a crucial role in the functioning of the immune system.

Zinc is a mineral with numerous functions in the human body.

Zinc is good for:

1. The skeleton
2. Building (body) protein
3. Keeping the skin healthy
4. The sense of sight
5. The nails
6. The cell division process
7. Memory and concentration

Zinc also contributes to:

1. The normal functioning of the immune system
2. Normal DNA synthesis
3. Normal metabolism of vitamin A, carbohydrates, fat and proteins
4. The maintenance of normal testosterone levels in the blood
5. The production of sperm cells
6. The protection of cells against oxidative damage

There are two types of zinc: organic and inorganic. Organic zinc is better absorbed. through the body and is therefore the more bioavailable form of zinc. ^{[1] [2]}

To understand the difference between the two forms of zinc, it's important to know that zinc is always bound to another molecule. The type of molecule to which zinc is bound affects its absorption in the small intestine (where receptors compete with other minerals for entry into the bloodstream).

The best type of zinc is the one that is best absorbed in your small intestine. Organic zinc is better absorbed than the inorganic form and is therefore the better choice.

Organic zinc: Bound to organic molecules such as amino acids and organic acids . Because of the organic compound, our body can recognize this type better than the inorganic form. This is beneficial for intestinal absorption.

This type of zinc occurs naturally in our food , especially in products of animal origin such as meat, fish, eggs and dairy.

These are the organic zinc compounds used in supplements :

1. Zinc bisglycinate
2. Zinc citrate
3. Zinc methionine
4. Zinc picolinate

Inorganic zinc - Bound to inorganic molecules such as oxides, sulfates, and carbonates . Inorganic zinc does not occur naturally in food .

These forms of inorganic zinc are often found in supplements or zinc-enriched foods:

1. Zinc oxide
2. Zinc sulfate
3. Zinc carbonate

According to the leading scientific journal Nature, zinc deficiency is relatively common. On average, 17.3% of people have a zinc deficiency. ^[15]

When your body doesn't have enough zinc, it's less able to regulate certain cell functions. These are some of the symptoms you can recognize as a zinc deficiency.

1. Skin problems, mucosal inflammation and skeletal abnormalities
2. Altered sense of smell and taste due to poorly functioning receptors
3. Growth retardation and delayed sexual development
4. Weakened immune response and difficulty seeing in the dark (night blindness) ^[3]

There are several possible causes of zinc deficiency, including:

1. Malnutrition – A lack of zinc-rich food (think of one-sided diets as an example) can lead to a deficiency.
2. Poor absorption – Some conditions, such as gluten allergy or Crohn's disease, can reduce the absorption of nutrients, including zinc.
3. Vegetarian or vegan diet – Plant sources of zinc are less well absorbed than animal sources. ^[4]
4. Illness, stress and excessive alcohol use – Serious illness, injury, surgery or prolonged stress can affect zinc metabolism and increase zinc requirements.
5. Pregnancy and Breastfeeding – Pregnant women have an increased need for zinc because of its role in fetal growth and development. During breastfeeding, a woman may also need more zinc to meet her baby's needs. ^[5]
6. Interactions (interference) with other nutrients - Some nutrients can reduce zinc absorption, such as phytic acid, calcium and phosphates.

To prevent a deficiency, it is always important to first identify the underlying cause before correcting it with supplements.

• Phytates - These naturally occurring compounds are found in grains, legumes, nuts, and seeds. They can bind to zinc and reduce its absorption in the intestines.
• Calcium - When calcium is present in a meal high in phytates, calcium can enhance the binding of phytates to zinc, further reducing zinc absorption. ^[6]
• Iron - As long as you eat a balanced diet, iron and zinc shouldn't interfere with each other. However, if you take too much iron (supplements), the zinc-to-iron ratio will become unbalanced and this will negatively affect zinc absorption. ^[7]

Here's what you can do to increase your zinc intake:

1. Eat more zinc-rich foods (see Chapter 6)
2. Soak, ferment, or sprout phytate-rich foods to reduce phytate levels.
3. Eat calcium-rich foods (such as dairy products) separately from phytate-rich meals.
4. Take high-dose iron and zinc supplements 2 hours apart.

Normally, these interactions don't cause serious problems for people with a varied diet. However, in people with already low zinc levels or a diet that is naturally low in zinc, these factors can contribute to zinc deficiency.

How much zinc you need daily depends on your age and individual needs. These are the guidelines according to the Health Council:

Zinc-rich foods include shellfish, organ meats, nuts, dairy, and poultry.

Although zinc is also found in grains and plant foods, its absorption is hampered by phytate (a substance found in grains, among other things).

Some examples of foods rich in zinc:

Only when you take zinc supplements are there a chance that you will experience side effects from too much zinc.[1]

So you don't have to worry about burdening your body with too much zinc through what you eat. This is because:

1. Zinc occurs only in small amounts in food .
2. Your body can store zinc : About 85% of zinc is found in muscles and bones. In addition, about 11% of zinc is found in the skin and liver. The remaining 4% is distributed throughout other tissues. ^[9]
3. Zinc is also excreted through urine and feces .

Too much zinc can be dangerous for your health. Here are the consequences of a chronic zinc excess:

1. Copper deficiency - One of the consequences of too much zinc is that it can lead to a copper deficiency. Higher zinc concentrations interfere with the absorption of other essential trace elements, especially copper. Furthermore, high zinc levels can inhibit immune function. ^[10]
2. Nausea and abdominal pain - Additionally, you may experience nausea and abdominal pain when taking supplements with dosages above 150 milligrams per day . ^[11][2]

Although it is rare to get too much zinc from your diet, the European Food Safety Authority (EFSA) has set a limit for the maximum amount of zinc that can be safely consumed:

Zinc is essential for normal fertility. The reason for this is now known in men, but more research is needed in women.

Zinc contributes to the maintenance of normal testosterone levels in the blood and is good for sperm quality. This has been shown in research. ^[13]

It recently became clear that zinc is present in semen and that an optimal concentration is necessary for normal function. Zinc is said to be beneficial for sperm motility.

If you get enough zinc through your diet, taking extra zinc will not enhance your sperm health. Therefore, make sure you get enough according to the guidelines of the Nutrition Center.

Zinc contributes to normal fertility in both men and women. Recent research has shown that zinc helps regulate processes related to female fertility. However, more research is needed to substantiate its precise mechanism of action. ^[14]