Zinc is a vital trace element that plays a key role in many biochemical processes in the human body. We get it from different products: meat, seafood, nuts, legumes, cereals, fruits and vegetables. But often even a varied diet does not guarantee the intake of the recommended daily dose of zinc. It is possible to effectively make up for its deficit with the help of additives. In this article, we will tell you more about how to take zinc correctly.
Zinc performs several functions in the human body:
- Immune system. Zinc helps the body fight infections and inflammations.
- Growth and development. Zinc affects the growth of the child and the development of the fetus, so it is especially important to monitor the level of this trace element during pregnancy.
- Skin, hair and nail health. Zinc prevents hair loss and brittle nails. It also promotes the formation of collagen, which is needed to maintain skin elasticity.
- Digestion. Zinc is involved in the process of digestion and absorption of nutrients from food.
- Reproductive health. Zinc is involved in the functioning of the sex glands in both men and women.
- Regulation of hormones. Zinc is involved in the synthesis and regulation of sex hormones and insulin, a hormone that controls blood sugar levels.
Instructions for using zinc
Knowledge of how to take zinc correctly will help you get the most out of this trace element. Before starting the course, it is necessary to read the instructions for the use of zinc.
Here are the basic rules and recommendations you need to learn before drinking zinc:
- Do not exceed the dosage. The daily consumption of zinc should meet the recommended standards. For women, the daily dose is 10-12 mg (for pregnant women – up to 15 mg), for men – 15 mg. It is important not to exceed the established norm, as an excess of this trace element can cause side effects: nausea, vomiting, abdominal pain, stool disorder, headache.
- Observe the rules of admission. It is better to take zinc in the morning. Chelate forms should be taken during a meal, and picolinate and citrate should be taken an hour before meals.
- Follow the course reception. Take zinc courses for 20-40 days every six months (especially during the off-season). It is advisable to repeat the course of administration twice a year – in autumn and spring, when the immune system is weakened and needs additional support.
- Check compatibility with other drugs. Before you start taking zinc, make sure it is compatible with other drugs you are taking. If necessary, consult a doctor or pharmacist. The specialist will tell you what vitamins you can take zinc with without losing the effectiveness of the drugs and without harm to your health.
Compatibility
Whether zinc is compatible with other vitamins is a question that needs to be carefully studied before taking this trace element. We will tell you in more detail what vitamins you can and even need to drink zinc with.
Zinc is absorbed with vitamin D, C and group B (B1, B2, B3, B6). In fact, these vitamins can interact and enhance mutual positive effects:
- Vitamin D. Vitamin D and zinc together help to strengthen immunity and maintain bone health. You can take zinc and vitamin D together for the prevention and treatment of diseases of the musculoskeletal system. Zinc and vitamin D can also be taken together to improve calcium absorption.
- Vitamin C. Zinc active with vitamin C has a strong antioxidant effect. You can take vitamin C and zinc together to maintain the health of the skin, immune system and all internal organs.
- B vitamins. Zinc can interact with vitamins B1, B2, B3 and B6 to maintain the normal functioning of the nervous system, metabolism and provide the body with sufficient energy.
If you want to improve your health, you need to know not only which vitamins zinc is compatible with, but also which vitamins cannot be with zinc. Here are examples of some vitamins and minerals that should be careful with when taking zinc:
- Iron. Zinc can reduce the absorption of iron from food or iron preparations. Therefore, if you take zinc, iron, vitamins for medical reasons (for example, with anemia), it is better to take supplements at different times.
- Copper. Prolonged use of zinc in large doses can lead to copper deficiency in the body.
- Calcium. Zinc and calcium can compete for absorption in the intestine. Therefore, if you take vitamins, calcium, magnesium, zinc, it is better to divide the intake of supplements into different times of the day.
- Magnesium. In some cases, the joint use of zinc with magnesium can be useful, but in large doses, magnesium can prevent the absorption of zinc.
Signs of zinc deficiency
Zinc deficiency can be suspected by the following symptoms:
- problem skin: dryness, rashes, eczema, acne;
- brittle nails and hair;
- decreased immunity: increased frequency of colds, long-term wound healing;
- disorders of taste and smell;
- problems with the health of the reproductive system: in men – a violation of spermatogenesis, in women – a failure of the menstrual cycle;
- bad mood, depression, irritability;
- problems with memory and concentration.