Your body needs zinc and you want to achieve this through supplements? If the answer is yes, you just have to find out which ones are right for you.
With the flood of supplements, the question always remains what exactly needs to be paid attention to. Where are the hidden pitfalls, what does it mean to consider?
Everything there is to consider, you can read here..
Do you need zinc at all?
The first, obvious question is obvious: Do you need zinc at all?
In principle, our body always needs zinc, because it is essential. We can’t do without it and our body can’t make it ourselves.
According to some studies, a zinc deficiency in Germany is very unlikely. According to the National Consumption Study (NVS II) of the Federal Ministry of Food and Agriculture, which was published in 2021, 21 percent of women and even 32 percent of men are still affected.
If you have symptoms of a zinc deficiency such as a weaker immune system, problems with the skin and hair or diarrhea, it may be due to zinc. But it doesn’t have to!
Unfortunately, the symptoms often also occur with other defects and diseases. The only thing that helps here is to talk to your trusted doctor and find out what the reason is by means of an exclusion principle.
But if you eat vegetarian or even vegan, it is very likelythat you take too little zinc.
Unfortunately, the plant foods that contain zinc also contain a lot of phytate. However, this inhibits zinc absorption and helps you only to a limited extent.
So you need zinc. How is it going now with the zinc purchase?
Then it’s time to inform well – that’s what you’re already doing with this text anyway.
Before buying, you should check whether the zinc compound contained in the supplement is also allowed in this country.
In Germany and other EU countries, the following zinc compounds are permitted in food supplements inaccordance with EU Directive 2002/46/EC (09.03.2021):
- zinc acetate
- Zinc L-ascorbate
- Zinc L-aspartate
- Zinc bisglycinate
- zinc chloride
- Zinc citrate
- Zinc gluconate
- Zinc lactate
- Zinc L-lysinate
- Zinc malate
- Zinc mono-L-methionine sulfate
- zinc oxide
- zinc carbonate
- Zinc L-pidolate
- Zinc picolinate
- zinc sulfate
Equally important is the dosage of zinc supplements. Unfortunately, this is also dependent on your eating habits. If you take more phytate-containing foods – as through vegan diet -, you also need more zinc. Phytates inhibit, as mentioned above, zinc uptake.
The European Food Safety Authority recommends 25 mg of zinc per day as a safe upper limit. In the USA, according to the National Academy of Sciences, it is even 40 mg per day.
Your daily intake of zinc via diet and supplements should therefore not be above these limits.
Buy zinc as a capsule or ointment?
If you want zinc for the processes in your body, you need it in capsule form. Your body can then metabolize this zinc and use it at the cellular level.
Zinc albums are for external use and thus do not serve the body’s internal functions. They are classic healing albums.
If you read that an ointment with zinc is helpful for the various metabolic functions, skepticism is appropriate.
Zinc-containing ointments help with wound healing and are also prescribed for rashes. For wound care, however, pharmacists also resort to zinc capsules in the event of a deficiency.
Zinc is sometimes also sold as dragee. In this case, it is usually products that offer several nutrients at the same time. Interactions are possible here. In addition, many nutrients require different dosages, which you can hardly achieve exactly with combined products.
Of course, capsules or coated blocks with various nutrients are extremely convenient and can be helpful in exceptional conditions such as diarrhea, chronic diseases or stressful stress.
If you see zinc powder for sale, it should be the above approved zinc compounds.
Pure zinc powders are toxic and do not serve as a dietary supplement. As so often, it also makes the heavy metal the dose.
As a dietary supplement powder, it is often zinc citrate that can be bought in the reform trade.
Zinc-containing foods as an alternative
If you do not practice a vegetarian or vegan diet, have no intolerance or chronic diseases, the zinc intake is also via the balanced diet.
Oysters, liver, cheese or beef will help you absorb the necessary zinc.
Oatmeal and soy flour are even vegan options. However, they are hardly suitable as all-purpose foods for daily use and contain both phytat.. So this is where it gets difficult.
Zinc purchase or other supplements: this is always to be paid attention to
No matter which supplement you buy: You should first make sure whether you are missing the nutrient. If you have a zinc deficiency or an increased need,then it is certainly a good idea. Medicine can help you with examinations.
In addition to the above-mentioned harmless forms of zinc, some dietary supplements also contain other ingredients. If you want to take precautions with supplements due to a vegan or vegetarian diet, then make sure that capsules are vegan cases. There are sometimes nasty surprises here.
It is therefore recommended again: Open your eyes when buying a capsule!