decembris 19, 2025 Merike Pulk

Zinc - a Step Towards a Healthier Self

Zinc deserves to be put on a pedestal because it is one of the essential minerals for the body. Namely, zinc participates in the work of hundreds of enzymes and thereby affects immunity, wound healing, cell division and the synthesis of proteins and DNA. Zinc is also crucial for human growth and development throughout life. Zinc deficiency can affect the skin, bones, digestive, reproductive, central nervous and immune systems, and unfortunately not in a good way. It is time to focus on zinc and see how this mineral works in our bodies and what it can do for our health.

The Role of Zinc in The Body

Zinc is a mineral, approximately 60% of which is located in skeletal muscles, 30% in bones, and the rest in other tissues. The human body does not synthesize zinc or store zinc in large quantities, and therefore we must obtain this important mineral daily, either from food or supplements. It is important that we get it from somewhere.

Zinc plays many important roles in the body:

Participates in the functioning of hundreds of enzymes and is therefore important, for example, for the synthesis of proteins and DNA and for cell division.
Hormone synthesis. Zinc is involved in the functioning of enzymes necessary for the production of hormones, such as testosterone and estrogen.
Immune system support. Zinc is necessary for the functioning of immune cells and for signal transmission between cells. Zinc deficiency can lead to a weakened immune response.
Wound healing. Zinc is important for collagen synthesis, immune function and the fight against inflammation and is therefore needed for proper wound healing.
Important for the functioning of the senses of smell and taste, as they depend on enzymes and receptors that require zinc to function.

Health Benefits of Zinc

Previously, we looked at the role of zinc in the body. Let's take a closer look at how zinc has a beneficial effect on our health.

Skin, Hair and Nails

Zinc is an essential mineral that supports the health of the skin, hair and nails on many levels. Zinc's participation in cell renewal and the synthesis of DNA and proteins is necessary for rapidly growing tissues such as hair and nails. Sufficient levels of zinc help keep hair follicles strong and promote normal hair growth, while nails remain more durable and have a more uniform structure.

For the skin, zinc is particularly valuable due to its anti-inflammatory and antibacterial properties. For example, it helps reduce redness associated with acne, supports the skin's protective barrier and inhibits the growth of acne bacteria, helping to keep pores cleaner and reduce the formation of new lesions. In addition, zinc accelerates the skin's natural healing process and helps restore an even and healthy complexion.

Picture of a woman with clear skin

Zinc and Hormonal Balance

Zinc is one of the most important minerals that keeps our hormonal system in balance. Zinc is involved in cell metabolism and the work of hundreds of enzymes, which directly affects the production, functioning and effect of hormones on the body. Let's look at which important hormones zinc affects the most.

Zinc supports the production of growth hormone and the work of its receptors, helping the hormone to communicate more effectively with cells and regulate the body's growth, recovery and metabolism.
Zinc helps regulate the action of insulin and glucose metabolism, which is why its deficiency can affect blood sugar balance.
Zinc plays an important role in maintaining the balance of sex hormones. For example, in men, zinc is concentrated in the prostate and is important for testosterone production and sperm health, and its deficiency can significantly lower testosterone levels.
Zinc plays an important role in the work of insulin. Since zinc is particularly abundant in the pancreas, this mineral helps regulate insulin action and glucose metabolism. Therefore, a decrease in zinc levels can affect blood sugar balance.
Zinc is also essential for thyroid hormones.

Immune System Support and Disease Prevention

Zinc's role in colds is twofold. Although zinc generally supports the immune system and helps the body cope better with viruses, studies do not show that it can prevent colds - zinc does not significantly reduce the likelihood of getting sick.

However, zinc can be helpful when the illness has already started. Especially when taken in lozenges and started within the first 24 hours of the illness, zinc can shorten the duration of the cold and somewhat relieve symptoms.

To support immunity, you can take zinc with vitamin C. Both nutrients support the immune system through different mechanisms, so the effect is stronger together. According to scientific data, taking vitamin C and zinc together is even more effective than taking them separately, especially for shortening and relieving cold symptoms. This effect can be achieved by combining 1000 mg of vitamin C and 10 mg of zinc.

Zinc deficiency - Risk Groups, Symptoms and Consequences

Zinc is involved in many processes throughout the body, and its deficiency can therefore affect a wide variety of organs and tissues - skin, bones, digestive system, nervous system, immune system and reproductive system.

Risk Groups for Zinc Deficiency

Due to lifestyle or health conditions, some people are at increased risk for zinc deficiency. The risk group includes:

Picture of zinc deficiency risk groups

People with gastrointestinal diseases and patients undergoing bariatric surgery. Crohn's disease, ulcerative colitis and gastrointestinal surgery reduce zinc absorption. Celiac disease patients also often have zinc deficiency, which can persist even on a gluten-free diet.
Vegetarians and vegans. Phytates in plant foods reduce zinc absorption.
Pregnant and lactating women. Pregnancy increases zinc requirements by +3 mg and lactation by +4 mg per day.
The risk for exclusively breastfed infants after 6 months of age. The zinc content in breast milk decreases by about 75% in the first 9 months. Therefore, infants aged 7–12 months need complementary foods or zinc-rich formula.
Children diagnosed with sickle cell anemia (SCD). They often have zinc deficiency (including due to treatment).
People with alcohol dependence. Alcohol reduces zinc absorption and increases excretion. 30–50% of alcohol addicts have low zinc levels.

Symptoms and Effects of Zinc Deficiency

Let's look at the symptoms and effects of zinc deficiency in different risk groups:

Infants and children: diarrhea, growth retardation, loss of appetite, hair loss, frequent infections. Zinc deficiency can also affect future fertility.
In pregnant women and infants with low zinc intake: increased risk of premature births and low birth weight babies.
In adults: impaired sense of taste and smell.
In the elderly: slow healing of wounds, cognitive and psychological changes.

Zinc supports skin and hair health. Zinc deficiency can lead to hair loss and eczema-like skin rashes.

If you suspect zinc deficiency, start by consulting your family doctor. The level of zinc in the body is mainly assessed based on the level of zinc in the blood serum or plasma. It should be noted that the accuracy of measurement has limitations, and therefore, in addition to laboratory indicators, the assessment of zinc status also considers a person's risk factors, such as low calorie intake, and symptoms indicating deficiency.

Your body's zinc needs are supported by the zinc supplement from ICONFIT.

Meet ICONFIT Zinc supplement here

How Much Zinc Does the Body Need?

The European Food Safety Authority (EFSA) has developed a PRI for zinc (population reference intake), which represents a nutrient intake level likely to cover the needs of almost all healthy individuals in the population.

Population reference intake (PRI) for zinc:

Women: 7.5–12.7 mg per day
Men: 9.4–16.3 mg per day
Infants from 7 months to adolescence: 2.9–14.2 mg per day
Pregnant women: additional requirement of 1.6 mg per day
Breastfeeding mothers: additional requirement of 2.9 mg per day

The PRI value depends mainly on the phytate content of foods, which affects zinc absorption. Therefore, the PRI is given as a range rather than a single fixed value.

When Should You Pay Special Attention to Zinc Intake?

Zinc plays an important role in cell division and protein production, making it a crucial mineral to support periods of rapid growth and development. For this reason, it is worth paying special attention to zinc intake during pregnancy, infancy, and childhood. Low zinc levels in the body during this time can slow down a child's normal growth. It is also worth paying more attention to zinc intake in adolescents to support the rapid growth that occurs at this age.

Vegetarians and vegans should also pay more attention to zinc intake than usual.

Natural Sources of Zinc- Foods that Contain Zinc

Let's take a closer look at which foods contain zinc:

Oysters, crab, mussels, lobster.
Meat: beef, pork, lamb.
Poultry: turkey and chicken.
Fish: flounder, sardines, salmon.
Legumes: chickpeas, lentils, black beans.
Nuts and seeds: pumpkin seeds, cashews, hemp seeds.
Dairy products: milk, yogurt, cheese.
Eggs
Whole grains: oats, quinoa, brown rice.
Certain vegetables: mushrooms, kale, peas, asparagus.

Zinc content n food infographic

Zinc Absorption from Food - What Promotes or Hinders it?

The bioavailability of zinc from food varies widely, from 5% to 50%. Phytates, which are found in plant foods (e.g. cereals, rice), greatly affect the absorption of zinc. Phytates, a storage form of phosphorus in plants, bind some minerals such as zinc in the intestine and form an insoluble complex that inhibits zinc absorption.

Several cooking techniques reduce the binding of zinc to phytates and increase its bioavailability, such as soaking beans, grains and seeds in water for several hours before cooking. Sprouting and fermentation also help improve zinc absorption.

Zinc absorption is inhibited by certain minerals such as iron and calcium (if taken in the same supplement, iron in food does not have this effect).

Fortunately for us, there are also factors that promote zinc absorption. Absorption is improved by proteins, certain amino acids (e.g. histine) and organic acids (e.g. citrate).

Zinc Interactions with Other Minerals

Zinc interacts with several other minerals. Let's take a closer look at what affects what and how.

Zinc affects the absorption of other minerals:

High zinc intake (142 mg/day) can reduce magnesium absorption.
50 mg of zinc per day can reduce iron and copper levels.
Zinc can potentially impair iron absorption, but it does not cause iron deficiency when zinc supplements are taken with food.
Supplementing zinc without copper can cause copper deficiency because zinc and copper compete for absorption in the stomach, with zinc usually winning and copper not being absorbed. To overcome this problem, you should take zinc with copper.

Zinc absorption is affected by:

Calcium can impair zinc absorption, but only in the presence of phytate.
Iron can reduce zinc absorption.

Zinc and Selenium - a Powerful Duo

Zinc and selenium together form a synergistic duo that supports several functions of the body:

Support immune function.
Protect cells from oxidative stress.
Help maintain healthy skin and hair.
Participate in thyroid function.
Support reproductive health for men, including zinc being important for healthy sperm formation.

Meet ICONFIT Zinc & Selenium supplement here

Which Form of Zinc Should I Choose?

Zinc comes in several forms that differ in bioavailability, gastrointestinal effects, and other health effects.

Highly bioavailable / absorbable forms of zinc include:

Zinc glycinate/bisglycinate - consistently the most bioavailable form of zinc in studies.
Zinc citrate - bioavailability approx. 61.3%
Zinc gluconate - bioavailability approx. 60.9%

The good news is that both zinc bisglycinate and zinc citrate are gentle on the digestive tract and well tolerated. Zinc gluconate is generally well tolerated, but can cause irritation if taken on an empty stomach.

How and When to Take Zinc?

Let's look at when to consider taking zinc to get the most benefit.

For best absorption, it is best to take zinc 30 minutes before meals or 1-2 hours after meals. If you take zinc on an empty stomach, choose a form that is gentle on the digestive tract, such as zinc glycinate.

Zinc can be a good helper during the cold season, so to speak, to reduce the duration of the illness. A 2013 review of 16 treatment studies and 2 prevention studies concluded that when zinc was administered within 24 hours of the onset of symptoms, the duration of the illness was reduced by an average of 1 day.

If you are taking zinc for long-term immune support, consistent daily intake is more important than a specific time of day — the body processes zinc effectively both in the morning and in the evening.

Zinc Safety and Overdose

Zinc is a generally safe and low-toxic mineral. Zinc toxicity is rare because dietary zinc is poorly absorbed. Overdoses of zinc are most often caused by high, long-term doses of dietary supplements.

Symptoms of excess zinc infographic

Copper deficiency is the most important consequence of chronic zinc overdose, because zinc and copper compete for the same absorption pathway.

The European Food Safety Authority (EFSA) has set the following safe upper limits (UL) for daily zinc intake:

1-3 years – 7 mg
4-8 years – 10 mg
9-17 years – 13-22 mg
Adults 25 mg
Pregnant and lactating women 25 mg

A closer look at the role of zinc in the body reveals how influential this mineral is. Zinc plays an important role in the functioning of the immune system, hormonal balance, the health of the skin, hair and nails, as well as in the daily recovery of the body. Although the body itself does not synthesize zinc, we need it every day.

High-quality ICONFIT supplements produced in Estonia will help you replenish your zinc reserves on a daily basis. Meet zinc products HERE

Zinc is a simple but effective way to give your body extra suppt - for a healthier and happier you.

Links to Sources:

Nākamais raksts Healthy Aging – How to Age Healthily, Energetically and Beautifully