All about Zinc

01 november 2023

Zinc is a trace element and an essential building block for our health. This small but powerful mineral plays a significant role in many different bodily processes. Curious to know why zinc is so important and what it can do for you? Read on and discover everything about this valuable nutrient.

What is Zinc?

Zinc is an essential mineral that the human body needs to function properly. It is a trace element that cannot be produced by our body. Zinc is a part of more than 300 enzymes and is involved in various processes, ranging from metabolism to defence against pathogens.

Enzymes are proteins necessary for digesting fats, proteins, and carbohydrates, breaking down nutrients into substances our body requires.

Where is Zinc Found?

Zinc is present in a wide range of foods. It can be found in meat, dairy products, shellfish, and nuts and seeds.

Some sources rich in zinc:

Oysters (59.2 milligrams per 100 grams)
Pumpkin seeds (8 milligrams per 100 grams)
Cocoa (7 milligrams per 100 grams)
Beef (6 milligrams per 100 grams)
Cashew nuts (5.8 milligrams per 100 grams)

To meet the recommended daily intake of zinc, you could, for example, eat 100 grams of beef and a handful of cashew nuts (25 grams).

What is Zinc Good For?

Zinc is a true multitasker in the body. It not only supports the immune system, but also plays a role in metabolism, DNA synthesis, and maintaining strong bones.

Zinc is beneficial for a wide range of bodily functions:

Bones: Zinc contributes to the maintenance of normal bones.
Cell Division: Zinc plays a role in the cell division process.
Cognitive Function: Zinc contributes to normal concentration.
DNA Synthesis: Zinc plays a role in the normal build-up and breakdown of carbohydrates, fats, proteins, and DNA.
Protein Synthesis: Zinc plays a role in building body protein.
Vision: Zinc is good for vision.
Hair: Zinc contributes to normal hair growth.
Hormones: Zinc contributes to normal hormonal balance.
Skin: Zinc helps maintain healthy skin.
Immune System: Zinc contributes to the normal functioning of the immune system.
Macronutrients: Zinc supports normal (fat) metabolism.
Metabolism: Zinc contributes to the normal metabolism of carbohydrates, fatty acids, and vitamin A.
Nails: Zinc is good for nails.
Oxidative Damage: Zinc helps protect healthy body cells.
Spermatogenesis: Zinc contributes to sperm cell production.

Zinc is an important building block for your skin, hair, and nails.

What is the Recommended Daily Amount of Zinc?

The recommended daily amount (RDA) of zinc varies by age and category. For women over 18 years, the RDA is 7 milligrams of zinc, and for men over 18 years, it is 9 milligrams of zinc. Below is an overview of the daily recommendations of zinc per group.

Group	Daily Zinc Recommendation in Milligrams
6-11 months	5
1-2 years	5
2-5 years	6
6-9 years	7
Boys 9-13 years	11
Boys 14-17 years	12
Men 18 years and older	9
Girls 9-13 years	8
Girls 14-17 years	9
Women 18 years and older	7
Pregnant women	9.1
Breastfeeding women	11

What are the Symptoms of a Zinc Deficiency?

A zinc deficiency is rare in the Netherlands.

A zinc deficiency can lead to the following symptoms:

Growth retardation
Reduced sense of smell and taste
Night blindness
Skin abnormalities
Reduced resistance

What are the Consequences of Too Much Zinc?

It is almost impossible to consume too much zinc through food. An excess of zinc can lead to nausea, vomiting, diarrhoea, and interference with the absorption of other minerals such as copper and iron.

Acceptable Upper Limit for Zinc

Although it is difficult to consume too much zinc through food, the European Food Safety Authority (EFSA) has established an acceptable upper limit for zinc. The following upper limits apply for safe intake:

Age	Acceptable Upper Limit of Zinc in Milligrams per Day
1-3 years	7
4-6 years	10
7-10 years	13
11-14 years	18
15-17 years	22
18 years and older	25

Can I Take Zinc Supplements During Pregnancy?

Pregnant women have a slightly higher need for zinc, namely 9.1 milligrams per day. However, we always recommend consulting your doctor before using supplements during pregnancy.

In Conclusion

Zinc is an essential mineral that contributes to various crucial bodily functions, from maintaining your bones to supporting your immune system. Ensure you get enough zinc through your diet.

Do you have more questions about zinc, supplements, or would you like personal advice? Feel free to contact our health coaches via the online chat, or visit a Vitaminstore near you.