ZincZinc is concentrated in the muscles, costumes, skin, kidneys, liver, pancreas, eyes, and prostate (in men). High-protein foods such as meat and fish are rich in zinc. This element is neither produced nor stored in the body, so its level depends on a constant input from external sources.

How does it work?

Zinc is necessary for hundreds of processes in the body, from cell growth and sexual maturation to immunity; it is important for senses of smells and tastes. Because of this, it could be said that anyone who takes multivitamin and multimineral dietary supplements should choose those containing zinc.

MAIN USEFUL EFFECTS: because it is important for the normal functioning of the immune system, zinc protects the body against cold, flu, conjunctivitis (eye inflammation) and other contagious diseases. According to one American study conducted on 100 people in the initial phase of the cold, those who had taken zinc pastilles every few hours (compared to the group who got placebo) had recovered from the disease three days earlier.

Zinc pastilles can also accelerate the healing of aphthae and sore throat recovery. When taken as a dietary supplement, this mineral can strengthen the natural defense mechanisms and mechanisms of the body’s recovery and help in the treatment of more serious diseases such as rheumatoid arthritis, lupus, chronic fatigue syndrome and multiple sclerosis. It can be useful in some other conditions, such as AIDS, when the immune system is weakened.

ADDITIONAL USEFUL EFFECTS: zinc works favorably on the production of many hormones, including sex hormones and those of the thyroid gland. It could be useful in enhancing the fertility of men and women, and it is also important for prostate health. Zinc could also help people in which the work of the thyroid gland is weaker. Because it increases insulin levels, its beneficial effect on diabetics is also apparent. As it takes part in so many systems in the body, it is possible to have additional functions as well.

Zinc stimulates the healing of wounds and irritable areas of the skin, so it is beneficial in the treatment of acne, burns, eczema, psoriasis and rosacea. This element is beneficial for hair and skin on the skull. It slow down vision loss in people with macular degeneration, the frequent causes of blindness of people over the age of 50. A recent Japanese study has shown that zinc helps with tinnitus (buzzing in the ears). It could also be useful in people who suffer from osteoporosis, hemorrhoids, inflammatory bowel diseases and stomach ulcers.


The currently recommended daily dose of zinc intake is 7 mg for women and 9.5 mg for men. In special cases larger amounts are taken.

IF YOU TAKE TOO LITTLE: the severe lack of zinc in the United Kingdom is rare, but with a mild deficiency the consequences are slower wound healing, frequent cold and flu, weakened sensation of smell and taste, and skin problems such as acne, eczema and psoriasis. Glucose tolerance may also be impaired (and thus increase the risk of developing diabetes) and reduce the number of sperm.

IF YOU TAKE TOO MUCH: longer taking of more than 100 g of zinc per day weakens immunity and lowers the value of ”good” (HDL) cholesterol. In one study, the relationship between excess zinc and Alzheimer’s disease is described, although it is not well proven. Even higher doses (more than 200 mg per day) cause nausea, vomiting and diarrhea.

How to take it?

DOSAGE: the usual therapeutic dose is 15 mg, once a day. Since taking zinc for more than a month may interfere with copper absorption, these supplements should contain 2 mg of copper on every 30 mg of zinc.

For cold and flu: take a single zinc pastille every two to four hours during a whole week; do not exceed a dose of 150 mg per day.

USE GUIDELINES: zinc is taken one hour before or two hours after a meal. If nausea occurs, take the preparations with food that has a small amount of fiber. If you are taking iron supplements for some condition, you should not take zinc at the same time. This element is taken at least two hours after the dose of antibiotics.

Other sources

When you are thinking about a food that contains zinc, do not forget the proteins. Zinc can be found in beef, pork, liver, poultry (especially red meat), eggs and seafood (especially in oysters). Good sources are also cheese, legumes, nuts and wheat germs, but zinc from such foods is not absorbed well.

IMPORTANT: do not take too much zinc. Long-term administration of more than 30 mg per day can obstruct copper absorption and cause anemia. Daily doses greater than 100 mg may weaken the immune system.