Zinc is an essential trace element for the body that plays a fundamental role in many biological functions: immunity, skin health, growth, fertility, and hair and nail health... Since the human body cannot synthesize or store it, it is necessary to obtain enough from the diet or through supplementation.
What is zinc?
Zinc is an essential mineral that belongs to the family of trace elements, meaning minerals that the body needs in small quantities. It is present in all the body’s cells and in more than 300 enzymes, which explains its essential role in many biological processes.
The recommended dietary intake of zinc is 11 mg per day for adult men and 8 mg per day for adult women. The needs of pregnant and breastfeeding women are slightly higher.
What are the benefits of zinc?
Zinc and immunity
Zinc is recognized for its role in supporting the immune system. It contributes to the growth and differentiation of immune cells, particularly T lymphocytes. It also plays a role in the inflammatory response and in protection against pathogens. Zinc deficiency is therefore often associated with greater vulnerability to infections.
Zinc and skin health
Zinc plays an essential role in skin health. It contributes to wound healing, the regulation of sebum production, and protection against acne-causing bacteria. Studies have therefore shown that zinc supplementation may improve skin condition in cases of acne, psoriasis, and eczema.
Zinc and growth
Zinc is essential for the growth and development of the body. It plays a role in the synthesis of proteins and nucleic acids, and is therefore essential for cell division. Zinc deficiency during childhood can therefore lead to stunted growth.
Zinc and fertility
Zinc is also recognized for its role in male and female fertility. In men, it is essential for sperm production and prostate health. In women, it is involved in the regulation of the menstrual cycle and in fetal development.
Zinc and hair and nails
Zinc contributes to hair health and nail health. It plays a role in the synthesis of keratin, the protein that makes up hair and nails. Zinc deficiency can therefore manifest as hair loss and brittle nails.
How can you meet your zinc needs?
Zinc-rich foods
Zinc is found in many foods, particularly foods of animal origin such as oysters, red meat, poultry, fish, and dairy products. Plant-based foods also contain zinc, but in smaller amounts and in a form that is less easily absorbed by the body. Legumes, whole grains, nuts, and seeds are therefore good sources of zinc for vegetarians and vegans.
Zinc supplementation
In cases of confirmed deficiency or increased needs, zinc supplementation may be necessary. There are different forms of zinc in dietary supplements: zinc gluconate, zinc sulfate, zinc citrate, and zinc bisglycinate. Zinc bisglycinate is generally considered the form that is best absorbed and best tolerated.
What should you remember?
Zinc is an essential trace element that plays a fundamental role in many biological functions. It contributes to immunity, skin health, growth, fertility, and hair and nail health. To meet your zinc needs, it is recommended to eat zinc-rich foods and, if necessary, use zinc supplementation.
