How to choose and take zinc supplements. Effective zinc preparation for men: list, application features and reviews

Research into zinc has only recently begun. First of all, we need to understand: it is difficult to provide the body with zinc in any way other than a certain diet.

Usually, with stomach ulcers, a “delicate”, “light”, i.e., boiled diet, as well as treatment with pharmacological agents, is painful. However, both doctors and patients, taught by bitter experience, know that these measures most often do not help. In 1975, an Australian medical journal reported that if a patient with a stomach ulcer has a lack of zinc in the body, then the administration of this element speeds up the healing of the ulcer. This is as it should be, because zinc is the main factor in metabolism during protein synthesis, and normal exchange substances is a condition for successful treatment of peptic ulcer. However, when treating gastrointestinal ulcers, there are surprises: ulcers disappear on their own. It means that they arose against the background of neurotic disorders.

Much needed zinc

The fact is that a state of stress instantly removes zinc from the body (muscles and bones)! Proof of this is research that has found that zinc in the body of patients exposed to stress was 3–5 times less than normal.

Zinc also helps treat hard-to-heal ulcers in diabetics or people with poor circulation.

Zinc and hair

If you have hair loss, a rash on your skin, or diarrhea, do not take medications that can have a negative effect on other organs (eyes, liver, kidneys) and do not help much in treating the underlying disease. Only zinc treatment brings relief!

Yu. Aleksandrovich describes the following case: “A 22-year-old woman, whose skin was covered in wounds, could not wear shoes and could only move by leaning on a stick. The doctor prescribed her 220 mg of zinc sulfide daily (i.e. 50 mg of the pure element) "The patient's condition began to improve within a week, and she quickly recovered: her skin became clear, her hair grew back, the absence of which was a real tragedy for her."

Zinc and hand skin

As soon as rashes appear on the hands and skin of the hands, dermatologists make a diagnosis: eczema. Cortisone ointments, antibiotics, and other medications are usually prescribed to exfoliate the skin, which then looks like it has a burn.

But it’s much easier to remember about zinc in time! Eat foods rich in zinc and vitamin A - and you will be amazed at the changes in the skin of your hands! What does vitamin A have to do with it? Its serious deficiency makes the skin dry, flaky, and wrinkled. If there is enough of this vitamin, then it, accumulated by the liver, in combination with zinc, will make your skin beautiful and soft again.

A caveat must be made: chronic eczema, rashes, dandruff (psoriasis) can also be caused by a lack of B vitamins, especially folic acid(AT 9) .

Redness of the skin and itching are also a consequence of iron deficiency. But this deficiency is easy to eliminate, consuming “live”, natural food, rich in essential microelements and vitamins and ingredients “not yet identified” by science.

Zinc and anemia

Medical science does not yet have definitive proof that any anemia can be cured with zinc. However, there is no doubt that zinc often helps and gives long-term remissions.

Here is an example: a boy who had suffered from anemia for a long time began to receive 267 mg of zinc sulfide in 6 divided doses between meals; Now he is quite healthy and full of strength. Research on the effect of zinc on an anemic body is currently underway in Switzerland, the USA, Greece and other countries.

Zinc and children

Mortality rates are believed to be higher among boys than among girls. Scientists believe that the reason for this is the male body’s greater need for zinc.

It is especially important to ensure that the fetus needs zinc in the first 3 months of pregnancy, since the development of the placenta during this period requires significant mineral reserves. It is during this period that a woman complains of changes in taste and the vagaries of smell. But this is a consequence of a lack of zinc in the taste buds or in the receptors of the nasal cavity. When the genital organs of boys are formed, their body needs increased amount zinc Girls need zinc to a much lesser extent - only for general growth and development.

Zinc for men and women

Inflammation of the prostate gland can be treated with a diet rich in zinc or zinc tablets (of course, if the disease has not progressed too far). Zinc acts preventively, since inflammation of the prostate gland is associated with a lack of zinc in the body.

But it should be taken into account that under the name “prostatitis” there may be various diseases(cyst, cancer, cervical lump Bladder), so you can’t do without a specialist doctor.

Whatever the motivation for her behavior, a woman should know that birth control pills reduce the amount of zinc in the body. Conclusion? Make it yourself.

Zinc and old age

What can I say, old age is a depressing thing, and one of the most unpleasant diseases that accompanies it is senile insanity, when a person lives, realizing almost nothing. Many people think that this is the result of natural aging of the body.

But senile insanity is a disease, and it is curable. And zinc is needed for treatment. But not only him: the brain must receive enough nutrition and oxygen, it should not be poisoned by alcohol, drugs, or excessive doses of medications.

It is believed that zinc prevents damage to blood capillaries and protects the brain. People undergoing zinc treatment regain their memory, coordination ability, etc.

Why is there not enough zinc and where to get the right amount?

Zinc deficiency may be caused by impaired activity thyroid gland, liver diseases, poor absorption, lack of this mineral in water, food, and also too big amount phytin in food, since phytin “binds” zinc, making it difficult to absorb.

(I note by the way that You can’t take zinc with selenium, since these two elements are mutually exclusive.)

If there is too much protein in food, this may also be the cause of a lack of zinc in the body. In diseases - bronchial cancer, inflammation or prostate cancer, other cancers, leukemia, there is also an overconsumption of zinc, which is necessary for cell growth.

First of all, we need to understand: it is difficult to provide the body with zinc in any way other than a certain diet.

Of course, there are special medications containing this element (but zinc sulfide causes various gastric ailments in some patients; however, zinc gluconate is usually well absorbed), however In natural combinations, zinc is found only in food.

I’ll immediately answer a logical question: is it possible, by saturating the body with zinc, to cross a certain line, i.e. overdose? Hardly ever! And above all, because zinc is non-toxic. In addition, it does not accumulate in tissues. If any excess appears, it is immediately released.

But in general, according to scientists, excess zinc (in particular in food) in our time is an implausible thing.

Humanity now suffers rather from a lack of zinc - this, by the way, is also indicated by diseases that indicate a deficiency of zinc in the human body.

How much zinc do you need per day?

Research into zinc has only recently begun. In 1963, it was first stated that zinc is necessary for the body, and 10 years later its norm was determined - 10–20 mg per day, although today some experts claim that 2–3 times more is required. I wonder what scientists will say, for example, in 10 or 20 years?

In 1954, Dr. A. Maksimov’s book “Trace Elements and Their Importance in the Life of Organisms” was published. Here is some data from it.

• About 0.25 mg of zinc per 1 kg contains apples, oranges, lemons, figs, grapefruits, all fleshy fruits, green vegetables, and mineral water.
• Honey contains 0.31 mg of zinc per 1 kg.
• About 2–8 mg/kg - in raspberries, black currants, dates, most vegetables, most marine fish, lean beef, milk, refined rice, regular and sugar beets, asparagus, celery, tomatoes, potatoes, radishes, bread .
• About 8-20 mg/kg - in some grains, yeast, onions, garlic, brown rice, eggs.
• About 20–50 mg/kg - in oat and barley flour, cocoa, molasses, egg yolk, rabbit and chicken meat, nuts, peas, beans, lentils, green tea, dried yeast, squid.
• About 30–85 mg/kg - in beef liver and some types of fish.
• About 130–202 mg/kg - in wheat bran, sprouted wheat grains, pumpkin and sunflower seeds.

Essential fact: As a rule, foods rich in zinc are also rich in vitamins (especially B vitamins), as well as fiber, which helps keep you healthy. gastrointestinal tract.

Of course, it is useful to enrich your table with fruits and vegetables, but at the same time you need to remember that if you exclude fish, eggs, meat, and liver from your diet, you risk being left without necessary for the body amount of zinc.

True, this deficiency can be compensated for by eating bread made from flour. coarse, cooked with dough rather than with yeast. Why on dough? Yes, because the dough neutralizes phytin, in the presence of which zinc is not absorbed.

Phytic acid is found in all grains and soybeans, but has an extremely unpleasant feature: it absorbs zinc, as well as iron and calcium, turning into indigestible metallophytin compounds in the intestines.

So the dough, or rather the environment it creates, does not allow phytin to “steal” zinc from the body. Isn't it true, this begs the question: Should we eat grains in the usual quantities?

But how can you do without bread?! - someone will exclaim in bewilderment, meaning ordinary white bread made from finely ground flour. Answer this question yourself, but just think about your health first!

I believe you will find the correct answer, and it is this: Bran, sprouted wheat grains, wholemeal bread should appear on your table more often, which we have already talked about. They should replace porridge, noodles, noodles, and pastries.

It must be taken into account that in the body there is competition between zinc and copper. If zinc is in excess, it is possible that this will have a certain effect on the amount of copper (as well as iron). Therefore, while eating foods rich in zinc, still supplement it with foods that contain large amounts of copper and iron. published .

From the book "The Laws of Health", Maya Gogulan

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Zinc, which is useful and necessary for the body, is found in many foods, but this is not always enough to restore its normal level. If there is a deficiency in a man or woman, one should take zinc preparations, which are available in tablets with detailed instructions. Vitamin complexes and other products with important microelements are prescribed by a doctor to avoid problems with human health.

What is zinc

One of the essential microelements that is needed for the full functioning of every cell is zinc. It ranks second in importance after iron. The normal content of this element in the body is 2-3 grams. The main places of “accumulation” of zinc: liver, kidneys, skin, retina, prostate gland (in men). As a rule, the source useful element are food products. Daily allowance daily norm zinc - about 15 ml. Sometimes this element from food is not enough and you need to replenish reserves with the help of zinc-containing preparations.

It’s worth starting with which zinc is best absorbed. According to medical research, the optimal form of the microelement is considered to be chelated (combined with amino acids). When zinc combines with an amino acid, it becomes more available for absorption. Before you buy multivitamins with zinc or others medications, you need to make sure that the body really lacks this “building block”. Main symptoms of deficiency important element:

• severe irritability, weakness, apathy;
• hair loss (alopecia);
• lack of zinc leads to deterioration of visual function;
• metabolic failure;
• problems with coordination;
• distortion taste sensations, significant loss of appetite;
• weakened immunity is also a sign of zinc deficiency;
• if the required amount of microelement is not restored, this leads to serious illnesses (epilepsy, atherosclerosis, cirrhosis of the liver, oncology, problems with the genitourinary system, infertility).

What are the benefits of zinc?

The benefits of this microelement have long been proven by medical experts. Before purchasing zinc at the pharmacy, you should familiarize yourself with its main functions:

• active healing of cuts, scratches and other damage to the skin;
• strengthening the immune system;
• normal formation and full functioning of the genital organs;
• cell growth, strengthening metabolic processes;
• zinc-containing preparations have a beneficial effect on memory;
• guarantee of transparency of the eye lens, stability of the retina;
• important role for protein synthesis;
• processing of fats and carbohydrates.

For men

Sexual function representatives of the stronger sex directly depend on zinc, because it helps produce required amount testosterone (a hormone responsible for libido and potency). After 40 years, selection male hormone decreases, so many unpleasant diseases arise (prostate adenoma, prostatitis). To save sexual desire and avoid diseases genitourinary system It is worth consuming zinc in the form of foods, tablets, and vitamins. Products containing microelements also have a positive effect on the following processes in the male body:

• support of normal visual function;
• strengthening the immune system;
• insulin production (to avoid the development of diabetes);
• more active absorption of vitamin A;
• zinc + vitamin B has a beneficial effect on the functioning of the central nervous system.

For women

The female body the balance of zinc in the body is also necessary, this has great importance. If the amount of the useful element is not enough, serious health problems may arise. Zinc helps the fairer sex as follows:

• effective renewal of epidermal cells, elimination of damage, skin rashes, its rejuvenation;
• provides healthy appearance for hair and nails;
• A woman needs zinc during pregnancy to protect against bleeding, premature birth, miscarriage, and various complications;
• The microelement helps stabilize and restore a woman’s hormonal levels and improves her condition during menstruation.

Zinc tablets

Today there is a large selection of products with zinc. They can be bought at any pharmacy or ordered online using a virtual pharmacy. Issued generic drugs with zinc, separately for men, women and children. There are practically no side effects from taking them. Below are the most popular and effective remedies that help restore the required amount of zinc and improve the health of the body.

Zincteral

Convex round pills of pink-violet color - Zincteral. One tablet should contain 45 mg of zinc ions. Zincteral is available in a cardboard pack (blister of 25 tablets) or a polymer jar (150 pills). This product actively replenishes the body with essential microelements and stimulates metabolism well. Reception limit: high level sensitivity to the components of the drug. Indications for use of zinc-containing products:

• complex treatment with drugs that “wash” zinc from the body;
• acne;
• baldness (loss of hair from the head, beard, limbs, and other parts of the body);
• acrodermatitis of enteropathic form;
• additional therapy skin damage that takes a long time to heal.

You should study the annotation to find out how to take zinc in Zincteral tablets. Vitamins are taken one at a time two hours before meals or one hour after meals. The duration of the treatment course is determined by the doctor; it depends on the individual needs of the patient and the type of his disease. The average duration of therapy is from one to three months.

Zincite

Effervescent vitamins Zincite is produced in tubes of ten pieces (there are two tubes in a package). Active substance The drug is zinc sulfate, which is perfectly absorbed by the human body. Zincite tablets are an analogue of Zincteral, but are no less effective in restoring the normal content of the microelement in the blood. They also successfully combat the results of zinc deficiency: fragility of blood vessels, weakness, hair loss, slow healing of skin lesions.

To take vitamins correctly, you need to dissolve 1 pill in water. Daily dose: drink the solution before eating twice a day. A zinc-containing product is used for prevention or complex treatment in the presence of severe deficiency useful microelement. Contraindications:

• allergy to vitamin components;
• sensitivity to the drug;
• severe forms diseases of the kidneys, liver, gall bladder.

Hepatzinc

Active biological supplement (BAA), which is consumed with food for recovery the required level microelement – ​​Hepatzinc. The tablets contain biotin, vitamin E and zinc. In order for the drug to have a positive effect, you need to drink it once a day, one pill. The duration of treatment is determined by the doctor. Contraindications to the use of Hepatzinc: intolerance to the constituent elements of dietary supplements, pregnancy, lactation.

Vitamins with zinc

Today, products containing zinc are presented in a wide range. Below are several of the most popular multicomponent drugs for treatment and preventive measures:

1. Vitrum- a medicine that has a very wide range of action. It contains more than 30 vitamins and microelements (zinc, magnesium, copper, calcium, and so on). Vitrum is produced in tablets. Therapy lasts at least a month, its duration is determined by the attending physician. Dosage: one pill once a day. Indications for use:

• low level of resistance to infections;
• incorrect, unbalanced diet, abnormalities in the digestive system;
• the body's strong need for vitamins and microelements;
• convalescence (stage of recovery after an infectious disease).

2. Vitamins high in zinc Complivit- This cheap analogue the drugs described above. It contains many different macro- and microelements. Complivit is produced in the form of tablets placed in jars of different sizes. For prevention, it is recommended to take 1 pill per day, when treating a deficiency of zinc and other useful substances - twice a day, for example, one tablet in the morning and evening. The treatment course lasts about a month. Doctors advise taking a multivitamin complex in the following cases:

• lack of minerals;
• diet;
• poor diet;
• avitaminosis;
• hypovitaminosis;
• recovery period after a severe cold or infectious disease.

3. Supradin– effective useful drug, which contains many vitamins and microelements. Available in tablets (standard and effervescent form). Use Supradin once a day for 30 days. Recommendations for use.

Zinc - very important trace element. The first associations that come to mind when we hear about this metal are that it is great for colds. This means that we think about it infrequently, only a couple of times a year during the cold season. However, the impact and important properties zinc for the human body should not be underestimated.

Why is zinc needed in the human body?

Zinc is needed by the body constantly in small quantities to stay healthy and maintain vital important functions every day. Zinc is very necessary for the body: it helps in the production, maintenance and restoration of hormone levels; improves the functioning of the immune and digestive systems. It acts as an anti-inflammatory agent, which is why it is often used to treat a wide variety of conditions, including cancer and heart disease.

Why else does the body need zinc? It is present in all tissues of the body and is essential for healthy cell division. In the body, it acts as an antioxidant, as it fights free radicals and slows down the aging process. It is good for the skin. Zinc affects the balance of hormones, for this reason even a slight deficiency increases the risk of developing infertility or diabetes.

According to researchers from the Department of Dermatology at the University of California,

Zinc is involved in many biochemical reactions in the human body: in the organ system, including the skin, gastrointestinal tract, central nervous system, immune system, skeleton, reproductive system... Lack of zinc in the body leads to dysfunction of both humoral and cell-mediated immunity and increases susceptibility to infection.

Without enough zinc in the diet, a person experiences symptoms such as frequent colds, feeling tired and exhausted, poor concentration, slow growth, and poorly healing wounds. For the skin, this is fraught with the appearance of a rash and even acne. Hair also needs zinc, because without it it grows slowly and falls out a lot.

How much zinc do you need per day?

Babies:

• 0–6 months: 2 mg/day
• 7–12 months: 3 mg/day

Children:

• 1–3 years: 3 mg/day
• 4–8 years: 5 mg/day
• 9–13 years: 8 mg/day

Teenagers:

• Men 14 and older: 11 mg/day
• Girls 14 - 18 years old: 9 mg/day
• Women 19 and older: 8 mg/day

Zinc is sold in the form of syrups, gels, capsules and lozenges. In pharmacies you can find the well-known zinc ointment. It is included in most multivitamin and mineral complexes. These supplements contain zinc in the form of gluconate, sulfate, or acetate. They all work on the same principle, so it is impossible to specifically say which one is the best.

Symptoms of Zinc Deficiency

Lack of zinc in the body is quite common. Zinc deficiency occurs when a person eats little food containing this essential trace mineral or has trouble absorbing zinc from food due to digestive disorders or a weak intestine (leaky gut syndrome). Most zinc is found in protein foods, especially animal proteins, some types of seafood and unpasteurized organic dairy products.

Zinc is also found in grains and legumes, plus it is usually added to prepared cereals during packaging. It is worth noting that this type of zinc is not absorbed by the body and is useless for it, since it contains phytates, which do not allow the body to absorb it.

For this reason, although zinc is found in other foods, protein foods are the best sources. Nutritionists agree that high consumption of carbohydrate foods may be another cause of zinc deficiency, since such foods replace protein food. Disturbances in the digestive system can also lead to a deficiency of this microelement, since it is difficult for the body to absorb zinc.

Who is most susceptible to zinc deficiency? All those who follow a plant-based diet that excludes meat or dairy products (vegetarians) have high risk development of zinc deficiency. People who suffer from serious problems with stomach acidity, have chronic digestive problems such as leaky gut syndrome or alcoholism, are also most likely lacking zinc.

Women taking oral contraceptives or undergoing hormone replacement therapy are also thought to be at risk because these drugs interfere with zinc's ability to perform its hormone-related function.

The most common signs and symptoms of zinc deficiency in the body are:

• Changes in appetite, including increased cravings for salty or sweet foods.
• Changes in the taste and smell of familiar foods
• Gaining or losing weight
• Hair loss
• Digestive problems including diarrhea
• Chronic fatigue
• Infertility
• Problems with hormones, including acute ones PMS symptoms or menopause
• Low immunity
• Distraction of attention and bad memory
• Wounds heal more slowly, skin infections and irritation go away
• Nervous system disorders

The benefits of zinc for the human body

So, what are the benefits of zinc and why should you take it? Let's look at this issue in more detail.

1. Strengthens the immune system and fights colds

Zinc is often used to combat colds and cold symptoms. Taking zinc supplements for at least five months reduces the risk of colds, plus if the illness has already set in, then recovery will come faster.

Research shows that zinc ions at the molecular level influence the formation of mucus and bacteria inside the nasal passages. They have an antiviral effect by attaching to receptors in epithelial cells nose and blocking them.

Studies have shown that if you take zinc within 24 hours of the onset of cold symptoms, the illness will go away faster than usual. On the fifth day after the first symptoms appeared, the patients felt practically healthy. The remaining patients who did not take zinc recovered on the 7th day after the disease, but some symptoms still persisted.

2. Acts as a powerful antioxidant that can fight cancer

Zinc is an effective anti-inflammatory and antioxidant that fights oxidative stress and reduces the likelihood of developing diseases, including cancer. He is responsible for the health oral cell division, prevents cancer cell mutation and tumor growth, especially in older people.

When researchers at the University of Michigan School of Medicine studied the health benefits of zinc supplements in patients over 50 years of age. In the study, they concluded that levels of oxidative stress markers were significantly lower in subjects taking zinc supplements than in those taking a placebo. Subjects in the placebo group had higher levels of inflammatory cytokines, plasma markers of oxidative stress, and endothelial cell adhesion molecules. The group taking zinc supplements had fewer side effects during treatment and fewer cases of reinfection. This example is only Once again proves that zinc strengthens the immune system.

3. Restores hormonal balance

Zinc has a beneficial effect on hormonal levels and reproductive function in women because it plays an important role in the production of hormones, including testosterone, which is important not only for men, but also for women. Zinc also affects female sex hormones and is even involved in the formation and release of an egg from the ovary.

Since zinc is needed for the production of estrogen and progesterone in women, it is often prescribed for complex therapy to maintain the health of a woman's reproductive system. Too much or too little estrogen can lead to menstrual problems, mood swings, premature menopause, infertility, and even some types of cancer.

4. Fights diabetes

Zinc is essential for the balance of hormones, including insulin, which is the main hormone in regulating blood sugar and natural remedy fight diabetes. Zinc is able to bind to insulin, making it properly stored in the pancreas and only released when glucose enters the bloodstream. It also promotes correct use digestive enzymes. And they, in turn, are necessary so that insulin can bind to cells so that glucose is used as fuel for the body of a woman and man, and is not stored as fat.

5. Supports Heart Health by Strengthening Blood Vessels

Zinc is essential for maintaining healthy cells inside of cardio-vascular system, as well as to reduce inflammation and oxidative stress. The endothelium, the thin layer of cells that lines the walls of blood vessels, is affected to some extent by the body's zinc levels. Zinc helps maintain healthy circulation as it naturally reduces arterial pressure and cholesterol levels.

6. Prevents diarrhea

It is not for nothing that zinc deficiency is associated with chronic problems of the digestive system, for this reason zinc supplements have proven themselves as effective remedy in the prevention and treatment of diarrhea.

7. Increases fertility

Research shows that zinc plays an important role in fertility by regulating serum testosterone levels in men. Zinc deficiency for men is fraught with a decrease in testosterone levels, which negatively affects fertility and libido levels. One study conducted by the Department of Internal Medicine at Wayne State University asked patients to limit their zinc intake for 20 weeks. After this period, the subjects resumed taking zinc supplements, and after a week, testosterone levels returned to normal levels in most patients.

Zinc is important for the reproductive system and women, as it is needed in all stages of egg development. Without it, the process of egg growth, ovulation and menstrual cycle often get lost.

8. Helps in nutrient absorption and digestion process

Zinc affects protein synthesis and is necessary for the body to obtain amino acids from food. It is also involved in the process of breaking down carbohydrates, which are the main source of energy for the body of men and women. For this reason, zinc deficiency can reduce energy levels in the human body and lead to chronic fatigue, whereas normal intake of this micronutrient maintains energy levels and proper metabolism.

9. Supports Liver Health

Zinc supplements reduce inflammation and associated liver damage. Zinc detoxifies the liver, reduces free radical damage, and helps with nutrient absorption and waste elimination.

10. Helps with muscle recovery and growth

Zinc plays a critical role in cell division and growth, so it is beneficial in muscle repair and growth, allowing the body to heal and maintain the strength of the muscular and skeletal systems. Zinc also helps with the production of testosterone, growth hormone and insulin-like growth factor (IFG-1), all of which contribute to muscle growth. muscle mass and proper metabolism.

Zinc helps build muscle because it increases the amount of testosterone produced by the body during training, especially during strength training and interval training because it increases the conversion rate of androstenedione to testosterone.

Zinc-rich foods

High protein foods contain the highest amounts of natural zinc. Below are the top 12 food sources of zinc. Remember that it is better absorbed from food of animal origin (percentages are calculated based on daily norm adult woman- 8 mg/day):

• Lamb - 85 grams: 2.9 mg (35% DV)
• Beef - 85 grams: 2.6 mg (32% DV)
• Chickpeas - 1 cup cooked: 2.5 mg (31% DV)
• Cashews - ¼ cup: 1.9 mg (23% DV)
• Pumpkin Seeds - ¼ cup: 1.6 mg (20% DV)
• Yogurt (or kefir) - 1 jar/170 g: 1 mg (12.5% ​​of DV)
• Chicken - 85 grams: 1 mg (12.5% ​​DV)
• Turkey - 85 grams: 1 mg (12.5% ​​of DV)
• Eggs - 1 large: 0.6 mg (7% of DV)
• Mushrooms - 1 cup: 0.6 mg (7% of DV)
• Salmon - 85 grams: 0.5 mg (6% DV)
• Cocoa powder - 1 tbsp. l.: 0.3 mg (3% of DV)

Recipes for foods high in zinc

You can add more zinc to your diet using these recipes that I have handpicked. Here are three recipes to get you started:

Baked lamb with garlic

Cooking time: 6-10 minutes

Number of servings: 2-4

INGREDIENTS:

• 1 leg of lamb that will fit in the slow cooker
• Water to cover the meat completely
• 2 tbsp. Worcestershire sauce
• 2 tbsp. coconut vinegar
• 6 cloves garlic
• 1 tsp sea ​​salt
• 1 tsp black pepper
• 1 tsp rosemary
• Chopped carrots, onions and butternut squash

PREPARATION:

Place all ingredients in the slow cooker. Simmer at low temperature for 6-10 hours depending on the settings of your device and the size of the leg of lamb.

Beef stewed in a slow cooker

Cooking time: 4-8 hours (depending on multicooker settings)

INGREDIENTS:

• 900 g stewed beef
• 2 tbsp. olive oil
• 1 cup celery, diced
• 3 cloves garlic, crushed
• 1 medium sized onion, diced
• 1 sprig fresh thyme
• 1 sprig fresh rosemary
• 1 tbsp. Worcestershire sauce
• 1 cup chopped carrots
• 1 can canned roasted tomatoes, diced
• 1 tbsp. coconut sugar
• 1 tbsp. sea ​​salt
• 1/2 tbsp. black pepper
• 3 sweet potatoes, diced
• 1/2 cup beef broth

PREPARATION:

Place all ingredients in a slow cooker and simmer for 4-6 hours.

Turkey breast with herbs

Cooking time: 2 hours 15 minutes

INGREDIENTS:

• 2 large turkey breasts
• 1/4 cup coconut oil
• 2 tbsp. chopped green onions
• 1 tbsp. sage
• 1/8 cup lemon juice
• 2 tbsp. Italian seasoning
• 2 tbsp. coconut oil
• black pepper to taste

PREPARATION:

1. In a small saucepan, combine the first 7 ingredients and bring everything to a boil. Remove from heat.
2. Place the breast on a baking sheet and pour the resulting sauce over it.
3. Bake, uncovered, at 325 g.

Are there any side effects from taking zinc?

If zinc is taken in high doses over a long period of time, it may cause problems with the absorption of other minerals, including copper. This can lead to suppression of the immune system and inhibition of blood cell formation.

Most often, short-term and minor symptoms from taking moderately high doses of zinc occur. Some people who use nasal sprays and gels experience changes in their perception of taste and smell, which can negatively affect their appetite. Excess zinc can also cause nausea and indigestion, sometimes diarrhea, abdominal cramps and vomiting. Symptoms most often occur 3-10 hours after taking the supplement and resolve fairly quickly after stopping use.

Zinc is a trace element that is needed for good immunity, healthy skin, hair and nails, wound healing, normal course pregnancy, growth and development of children. It is found in animal and plant products that are considered health foods. However, “junk” food is low in zinc. Deficiency of this metal in the body is a common problem. It is caused by poor nutrition and chronic diseases. To saturate your body with zinc, it is useful to take supplements - tablets or capsules. Below we describe in detail how they can benefit adults and children, women and men.

Popular zinc tablets are Zincteral and Zincit. Their active ingredient is zinc sulfate. This is an inorganic compound that is poorly absorbed. It often causes nausea.

The zinc supplements discussed below contain organic active ingredients. They are well absorbed and quickly produce results.

Also, the daily dose of zinc will cost 3-6 times less if you order supplements from the USA rather than buy them at a pharmacy.

Below we detail the benefits of zinc for women, men and children. A detailed list of foods that are rich in this microelement is provided. Find out what the recommended daily intakes are for different age groups. Zinc sulfate tablets that are sold in pharmacies (Zincteral, Zinkit), their advantages and disadvantages are described. Many people are interested in whether zinc helps with acne, hair loss and colds. Study objective information on these issues. First of all, watch the video:

Why is zinc beneficial?

Zinc is present in every cell of the body. It is used for the production of proteins, DNA synthesis, controls cell division, supports immunity, and heals wounds. This microelement is necessary for a person to sense tastes and smells normally. Its concentration is increased in the retina of the eyes, bones, and skin tissues. It is necessary for the production of insulin and other hormones. It is difficult to find a metabolic process in which this metal would not participate. Therefore, zinc tablets help from dozens various diseases.

Other diseases for which it is useful to take zinc:

• anemia;
• burns;
• gum disease;
• sleep disturbances, memory disturbances, foggy thinking;
• various infectious diseases;
• chronic obstructive pulmonary disease;
• recovery after surgery.

How to order zinc supplements from the USA on iHerb - download detailed instructions in Word or PDF format. Instructions in Russian.

For men

Zinc is essential for male potency and fertility. Men's Health magazine calls it a key micronutrient for men's sexual health. At the same time, it is not a miracle cure for impotence. It is far from being as effective as Viagra, Levitra and Cialis. This microelement increases the number and motility of sperm. Thanks to this, the potency is enhanced, but the effect is not too pronounced and does not occur quickly.

Zinc deficiency in the body is the cause of low testosterone levels in the blood. Foods rich in this metal and dietary supplements help restore normal level testosterone. However, in most cases, men suffering from erectile dysfunction have normal testosterone levels. Problems with potency are more often caused by atherosclerosis and cardiovascular diseases, complications of diabetes mellitus, psychological reasons. In these cases, zinc is unlikely to help.

Zinc is an important mineral for the prevention and possibly treatment of prostate diseases. It is known that prostate cells that form cancerous tumor, contain much less of this trace element than healthy tissues. As a man ages, his diet may change for the worse, causing zinc deficiency. Men who eat an unhealthy diet low in vitamins and minerals are more likely to develop benign prostatic hyperplasia and prostatitis (inflammation). And from there it’s not far to deadly cancer.

Drinking alcohol depletes the body's zinc reserves. This trace element is used to weaken negative impact alcoholic drinks on the liver. It stimulates the production of enzymes that break down alcohol. This trace element is also an antioxidant and protects the liver. Men who seriously engage in sports often suffer injuries, muscle strains, damage skin. Zinc tablets stimulate wound healing and possibly speed up recovery from injuries. However, it is unlikely to directly improve athletic performance.

Eat foods rich in zinc. Below is a list of them. Avoid junk food completely. If you have developed the diseases listed above in the “Why is zinc beneficial” section, then it is advisable to take supplements - tablets or capsules.

For women

Taking zinc supplements may improve premenstrual syndrome in women because this trace mineral affects the production of the hormone progesterone. If you're worried about PMS, try also taking magnesium with vitamin B6 and L-glutamine. If on certain days an uncontrollable craving for eating carbohydrates awakens, chromium tablets will help.

Taking zinc supplements improves mood in women and helps with depression. In 2010, the results of a clinical study were published that confirmed this. Half of the participants took 7 mg of zinc per day, and the other half took a placebo. After 10 weeks, women who took the real supplement were found to experience fewer episodes of anger and depressed mood.

As you age, the concentration of zinc in your blood and tissues decreases, even if you consume enough of it through food. The reason is that the absorption of this mineral in the gastrointestinal tract deteriorates. And after menopause, women need more zinc than older men because they have a higher risk of osteoporosis. Older women often take calcium supplements to prevent osteoporosis. However, calcium partially blocks the absorption of microelements. Read also the article “How to drink calcium correctly.”

So, zinc is an important trace element for women. Below we consider what role it plays during pregnancy, for the health of skin, nails and hair. Micronutrient supplements are inexpensive and can significantly improve your health. Moreover, you will feel the effect after 1-3 weeks of taking them. Talk to your doctor about taking zinc tablets if you notice symptoms of a deficiency of this mineral in your body.

How to order vitamins for women from the USA on iHerb - download detailed instructions in Word or PDF format. Instructions in Russian.

During pregnancy

During pregnancy, a woman needs to provide her body with a sufficient amount of zinc so that the fetus develops normally, reduce the risk of premature birth, and also so that it does not worsen. own health. Fetal cells are dividing rapidly. Zinc is an important trace element that is involved in this process. The need for microelements increases during pregnancy. But taking excessive amounts of minerals is not advisable because side effects are possible.

Don't try to consume the exact amount of zinc listed in the table every day. Eat foods containing this trace element. At the same time, you don’t need to scrupulously count how many grams you ate. If you take a prenatal vitamin, it probably contains zinc, although not much. It is desirable that it is not sulfate, but some other salt - organic, which is well absorbed and does not cause nausea.

Women who consume animal products are unlikely to need to take zinc tablets during pregnancy. It’s more difficult for vegetarians, because microelements from plant foods are absorbed less well. If you feel symptoms of zinc deficiency in the body, then take tablets that eliminate this deficiency. Consult your doctor! Maximum permissible dose zinc for adults - no more than 40 mg per day. For women under 18 years of age - no more than 34 mg per day. Take supplements in such a way as not to exceed it.

For hair loss

You can find a lot on Russian-language sites sensational statements, they say, zinc helps against hair loss. However, scientific research on this issue has yielded negative results. Supplements containing microelements are practically ineffective for people whose hair falls out or becomes thin and brittle. Theoretically, zinc could help with hair problems because it regulates protein synthesis and hormonal balance. But in practice there is no effect from taking this microelement.

Hair loss may be associated with low levels of thyroid hormone. Taking zinc and selenium stimulates the production of this hormone. Thus, dietary supplements in rare cases can indirectly help restore thick hair. One such patient was described in an international journal of trichology (the science of hair). If you are concerned about poor hair condition, then study the symptoms of thyroid hormone deficiency and get blood tests.

Zinc tablets are unlikely to help with hair loss. However, this mineral remarkably improves the condition of the skin and nails and treats acne. Read more below.

For acne

If you're worried about acne, you might want to try taking zinc tablets. Studies have been conducted on the effectiveness of taking this trace element for the treatment of acne. In English-language scientific journals in different years At least 12 articles have been published on this topic. Zinc was effective in 80% of studies.

This mineral helped 33-60% of people who took it. In study participants, acne decreased by an average of 2 times. Antibiotics help better than zinc, but have side effects. It is better to tolerate acne than to take antibiotics unless absolutely necessary. Supplements that can be purchased over the counter are likely to help and are unlikely to cause side effects.

The dosage of zinc for acne treatment should be high, close to the maximum permissible daily dose. It is impossible to obtain a medicinal amount of this microelement from food. Therefore, you need to take pills that are sold at the pharmacy or nutritional supplements.

Zinc can be taken in the form of different salts. The most common form is zinc sulfate. However, it is poorly absorbed. Many people complain that Zincteral and Zincite tablets make them feel nauseous. It is better to take any other form, but not sulfate. It is assumed that picolinate and gluconate are absorbed better than zinc citrate, but this is not reliable.

It is not known exactly how zinc treats acne. Some sources claim that it improves the delivery of vitamin A to skin cells. Others - zinc regulates apoptosis, natural cell renewal. The exact mechanism of action has not yet been established. But in any case, this trace element helps many people against acne.

It is advisable to take zinc along with vitamin A for 6-8 weeks, and then evaluate the effect obtained. However, vitamin A is not harmless. Carefully study the list of side effects that can be caused by taking it in high doses - 33-100 thousand IU per day. This vitamin should not be taken in dosages higher than 4-7 thousand IU per day if you are planning a pregnancy in the next six months or are already pregnant. Zinc and vitamin A are the main nutrients needed for healthy skin.

For children

Zinc is an essential micronutrient for children. For them it is even more important than for adults. Microelements are involved in the growth and development of children, in particular their reproductive system and brain. It also depends on how strong the child’s immunity is.

Zinc deficiency can be a problem for children from disadvantaged families who eat cheap, low-quality food. Children and adults who have a balanced diet that includes animal products and plant foods, it is rarely necessary to take nutritional supplements.

Americans write that in their home country, zinc deficiency is observed in 6% of girls and 10% of boys. And in developing countries, micronutrient deficiencies in children are a much more common problem. Scientists from Western countries have conducted research in third world countries on how food additives affect the growth and development of children.

In Guatemala, a large group of children were given zinc tablets until the age of 3 years. There was also a control group of their peers who did not take the supplements. Participants in the first group overtook the control group in height by 2.5 cm during the study period. More than 30 similar studies have been published. As a result, experts now recommend trying zinc supplements if a child is experiencing poor growth and weight gain.

Strengthening the immune system

The immune system eliminates unwanted elements that enter the body in several successive stages. First you need to detect enemies and then destroy them. These stages involve different types cells - macrophages, T-killers, T-helpers and others. They interact with each other in complex ways. Even a moderate lack of zinc in the body disrupts their coordinated work.

Zinc deficiency leads to increased risk pneumonia and other infections, especially in children and the elderly. If a child or adult has a weakened immune system, the doctor may prescribe this microelement as part of a vitamin complex. If a person, except for frequent infectious diseases If there are other symptoms of zinc deficiency, it will be useful to take a course of this mineral in increased doses.

Age-related vision impairment

In people who have normal levels of zinc in their blood, their vision does not decline too much with age. This trace element protects eye cells from damage by free radicals. In retinal tissues its concentration is increased. Zinc and vitamin A are the raw materials for creating the pigment melanin, which protects the eyes from ultraviolet radiation.

Experts are cautious in their assessments of whether taking zinc supplements is beneficial for vision. In 2001, the results of a large study, the Age-Related Eye Disease Study (AREDS), were published. It turned out that taking 80 mg of zinc in combination with vitamins C and E and beta-carotene reduced the risk of macular degeneration of the retina by 25%. However, no other serious studies have been conducted on the benefits of micronutrients for vision.

In 2013, the results of the AREDS-2 study were published, in which beta-carotene was replaced with lutein and zeaxanthin, and Omega 3 fatty acids were added. Beta-carotene was abandoned because, according to previous studies, it increased cancer risk. It turned out that zinc and eye antioxidants remain effective without beta-carotene. Daily doses of zinc were reduced from 80 mg to 25 mg, and this did not affect the results. Adding Omega 3 fatty acids was not helpful.

Apart from AREDS and AREDS-2, no other rigorous clinical trials effects of zinc supplements on vision. This worries experts. Micronutrients are likely beneficial for the eyes when taken in combination with antioxidants. If your vision is deteriorating due to complications of diabetes, then you need to control your blood sugar, otherwise no pills will help. Zinc can block the absorption of copper from food, and this metal is also important for the eyes. Along with zinc supplements, it is advisable to take 1-2 mg of copper per day.

Zinc tablets for colds

In Western countries, zinc for colds is taken mainly in the form of lozenges and syrup. Tablets and capsules containing this mineral are prescribed less frequently for the prevention and treatment of colds. We also tried using nasal gels and aerosols. However, this was abandoned because many patients complained of long-term loss of smell as a result of such zinc intake.

Whether zinc helps you recover faster from a cold or return to work or school is a controversial issue. There have been at least 14 rigorous clinical studies on this topic. Half of them noted a positive effect. But the second half showed that no micronutrients speed up recovery from a cold.

Zinc may improve the symptoms and shorten the duration of colds and flu. Or perhaps not. To date, there are not enough arguments to recommend this microelement for colds to all patients. In any case, larger studies are needed to determine effective dosages and which zinc salt helps best.

Zinc strengthens the immune system in adults and children - no one argues with this. Therefore, it is useful for preventing colds, flu and other infectious diseases. However, it is unlikely that nutritional supplements will help you recover faster if a person already has a cold. Study Komarovsky’s book “The Health of the Child and the Common Sense of His Relatives.” It makes sense for children and adults to be treated for colds as described in this book.

Read also:

• Echinacea purpurea: tincture and tablets

Symptoms of zinc deficiency in the body

Zinc deficiency in humans is determined when the concentration of this trace element in the blood is below normal or when symptoms already occur. Zinc deficiency occurs due to insufficient dietary intake of this mineral, impaired absorption, increased excretion from the body, as well as in special situations when the need for it increases - acute diseases, pregnancy.

Zinc deficiency negatively affects the skin, gastrointestinal tract, central nervous system, reproductive system, and weakens the immune system. This problem can be acute or chronic. At least 25% of the world's population is at risk of lack of vitamins and microelements in the body, especially in developing countries.

Zinc reserves are depleted by alcohol consumption, diarrhea, and exhausting exercise. The human body cannot store much of this trace element. Therefore, you need to consume foods rich in zinc or take vitamins regularly, at least 1-2 times a week.

Severe deficiency can be due to genetic disorders in the absorption of this mineral, as well as diseases of the small intestine.

During pregnancy and during breastfeeding It is advisable to consume zinc 1-2 mg per day more than usual. The exact recommended dosages are given above - in the section that talks about the importance of this trace element for women.

If you regularly take zinc in amounts exceeding the maximum permissible daily dose for many days in a row, side effects may occur. The body's copper and iron reserves will be depleted, which can lead to anemia. Other side effects are fever, cough, fatigue, stomach pain. Zinc poisoning is harmful to the kidneys and stomach. Acute symptoms are a metallic taste in the mouth, nausea, vomiting, diarrhea.

Products containing zinc

Which foods contain a lot of zinc:

• red meat and poultry;
• oysters, crabs, lobsters and other shellfish;
• nuts and legumes;
• whole grain products;
• breakfast cereals specially fortified with zinc;
• hard cheese.

Cereals, bread and legumes contain phytates - substances that block the absorption of minerals and trace elements. Therefore, the availability of zinc from plant products low for humans.

Oysters outrank any other food by a wide margin. However, in real nutrition, the main people's need for zinc is provided by beef, pork and chicken.

Frequently asked questions and their answers

The cosmetologist advised me to take zinc sulfate tablets, but they cause nausea. What to replace them with?

Take supplements that contain zinc picolinate, gluconate, or zinc citrate. All of these forms are absorbed better than sulfate and do not cause nausea. Some articles claim that picolinate is the most effective, others claim that gluconate. This is not reliable. However, any of the listed zinc salts are better than sulfate. Within a few weeks of starting supplementation, you will find that your skin and nails have improved.

Does zinc speed up recovery from a cold?

No nutritional supplements appear to speed recovery if a person already has a cold. However, it is useful to take them for prevention, along with other substances - antioxidant vitamins, herbs, probiotics, fish oil, etc. Try taking a powerful vitamin complex that contains a solid dose of zinc and evaluate how it affects your well-being.

Can taking zinc supplements be harmful?

Yes, if you take more than the maximum daily dose for several weeks in a row. If you take a supplement that contains 50 mg of zinc 2-3 times a week, it's okay. Along with zinc, it is advisable to simultaneously take 1-2 mg of copper per day to avoid a deficiency of this metal in the body. Copper is included in good complexes vitamins, such as Alive from Nature's Way.

Will zinc tablets help strengthen male potency?

Perhaps they will help, but the effect is not very pronounced, you should not expect a miracle. Zinc preparations are far from being as effective as Viagra, Levitra and Cialis. However, they can increase sperm count and motility, thereby increasing your chances. Look for a supplement that contains zinc and pumpkin seed oil. It is designed specifically for men. This good remedy for the prevention and treatment of prostate problems.

Is it true that when a man ejaculates, he loses a lot of zinc and selenium?

Yes its true. According to articles published in medical journals, about 5 mg of zinc is consumed. After the age of 35-40, learn to have sex without ejaculating every time. It's not difficult, in fact, and quite useful. See for example Mantak Chia's book Male Enhancement sexual energy" If you put aside the esotericism, you will learn a set of exercises that give results within a few days.

I know that zinc increases appetite. Will taking supplements cause a set of excess weight?

Zinc does not increase appetite, but normalizes it. An insatiable desire to overeat with carbohydrates or some other foods may be a sign of a deficiency of this microelement in the body. Don't worry that zinc will make you gain weight. This will not happen. However, you may gain weight while taking supplements for other reasons. Go on a low-carb diet. Get blood tests for thyroid hormones. If hypothyroidism is detected, treat it.

conclusions

Zinc supplements are inexpensive and can provide you with great benefits. They help with acne, stabilize mood, alleviate depression, and strengthen the immune system in adults and children. Women are pleased that this microelement improves the condition of the skin, nails and, possibly, hair. Men need it to prevent prostate diseases.

If you are concerned about the symptoms of zinc deficiency in the body, then among food products Only oysters will help. Other foods contain enough of this mineral for prevention, but not for treatment. Tablets sold in pharmacies contain zinc sulfate. This is a form that is difficult to digest and can cause nausea. The US zinc supplements featured above on this page are better absorbed and less expensive. Their effectiveness is confirmed by hundreds of consumer reviews.

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How to take zinc and what is it for?

Zinc is an essential element for the body, which takes part in many processes, especially in the regeneration of tissues in the human body. This substance is important for strengthening the immune system and regulating hormonal levels, affecting the pancreas and gonads. In addition, since the times of Ancient Egypt, it has been known about the miraculous property of zinc to literally restore youth and strength. Its regular use has a positive effect on the body, increasing life expectancy.

First of all, you need to know that zinc is available in tablets or ointment form. It can be taken either pure form, and as part of vitamin complexes. You should take zinc tablets either after or during meals. This way you will ensure its complete absorption. But if you prefer to avoid drugs, we advise you to supplement your diet with foods that contain large amounts of it.

Natural Sources of Zinc

You can find zinc in the most regular products nutrition. Largest quantity This substance is found in products of animal origin. Add liver, kidneys, lungs, heart, as well as eggs, fish and hard cheese to your diet. If you prefer plant foods, regularly consume mushrooms, legumes and be sure to bran.

How much zinc does a person need per day?

Adults need 15 zinc daily. In case of illness, the treatment complex of which involves taking this substance, the dose is increased to 20 mg. Children are recommended to take no more than 10 mg per day.

But there are exceptions. For example, athletes are recommended to take an increased dose of the substance, which is calculated based on the number of expected loads and the training period. When moderate loads the dose should not exceed 30 mg. During periods of more intense exercise – 35 mg. It is most effective to take it in combination with other substances. For this, it is best to choose magnesium and vitamin B6.

Effect on the body

Zinc is absorbed into small intestine and from there it goes to the liver. The substance is then distributed throughout the cells of the body. It affects:

• Reproduction
• Development
• Hematopoiesis
• Metabolism

Zinc is especially important for strengthening the human immune system, accelerating the healing process of wounds and burns, as well as for the health and beauty of hair and nails. Regular intake of zinc guarantees normal height hair and prevents baldness in men. The use of zinc-based ointments in the treatment of acne and other skin diseases is considered no less effective.

Zinc for men

Regular consumption of zinc can seriously increase testosterone levels in the blood. Doctors often prescribe zinc to newborn boys, since their normal development depends on it. In addition, zinc is also prescribed for pregnant women, mainly in the first trimester of pregnancy. All because the child requires a lot of it mineral substance and takes it from the mother's body. If you do not consume it in increased doses, a pregnant woman will experience changes in work taste buds and olfactory functions.

In the first months of life, male children need zinc for normal development genitals. In the future, adult men who regularly consume zinc are more protected from prostate diseases. This includes a significant reduction in the risk of cancer.

Treatment of rheumatism

According to the observations of scientists, in the body of a person suffering from rheumatism, the level of zinc in the blood is significantly lower than in a healthy person. During the treatment process, zinc tablets or ointments based on it are necessarily prescribed, which can reduce pain and relieve swelling. But to prevent the disease, it is better to control zinc intake throughout life for preventive purposes.

Ulcer treatment

Zinc is indispensable in the treatment of ulcers of the mucous membranes resulting from nervous disorders. The main thing is that this process is completely controlled by a doctor.

Preservation of youth

It is known that regular use of zinc has a positive effect on general state body. First of all, it prevents the development of the so-called senile insanity, which is considered a natural aging process human body. Of course, zinc is one of the entire complex of essential substances, but it provides serious support.

With the help of zinc, blood capillaries are strengthened, it supplies the body with oxygen and has a great effect on brain function, improving memory and eliminating a variety of disorders.

Zinc and beauty

As we have already said, zinc has a complex effect on the human body, improving the functioning of all its organs. This cannot but affect appearance. Using zinc tablets and ointments based on it, you can cure acne, complex wounds and burns. It can also be used to restore taste and smell.

What are the dangers of zinc deficiency?

Many people have a zinc deficiency. This occurs due to an incorrect diet or difficulties in the process of assimilation. To do this, you should pay attention to vitamin complexes that include this substance or zinc tablets. It is especially worth considering increasing the dose of the substance consumed if you notice:

• Unexplained loss of appetite
• Anemia
• Allergies
• Frequent colds
• Dermatitis
• Sudden weight loss
• Decreased vision
• Hair loss
• Poor wound healing

Also, against the background of a lack of zinc in the body, serious diseases can develop: mental disorders, heart disease, diseases of the digestive tract, various skin diseases and etc.

It is worth considering that zinc affects men and women differently. If a man experiences a decrease in sperm activity, he is prescribed zinc to increase testosterone levels. It is often prescribed to women if there are difficulties with bearing a child or its development.

As you can see, zinc is necessary for the normal functioning of the human body. This is especially important in the modern world, where each of us consumes more and more carbohydrates, which reduce the process of absorption of this substance. In addition, zinc is very quickly removed from the body under the influence of stress, an unhealthy lifestyle, especially excessive alcohol consumption. Therefore - less stress, more healthy food and pleasant events and the body will be saturated with all the necessary microelements to ensure normal life.

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How to take zinc?

You will need:

• Glass of water
• Abstract to the drug
• The doctor's consultation

A lack of the microelement zinc can cause disruptions in the functioning of the entire body. The difficulty of replenishing the body with zinc is that during heat treatment it is almost completely destroyed in the products in which it is present. Today there are many zinc preparations. It is produced in tablets, capsules and as part of mineral complexes. Zinc is also found in suppositories and ointments intended for the treatment of cracks and hemorrhoids.

It is recommended to take zinc for immune system disorders, colds, chronic prostatitis and impotence. Zinc activates metabolism, renews cells, heals wounds, cuts, improves memory and thought processes. It is especially important to take the drug in adulthood to improve the functioning of the genital organs.

It is also important for pregnant women to take a zinc supplement. It is important to know how to take zinc. It is especially important during pregnancy to take zinc in the first trimester of pregnancy. It is during this period that the fetus and all its organs are intensively formed. To normalize the functioning of the body, an adult needs to take 20 mg of zinc daily.

How to take zinc? After all, such an amount of microelement is difficult to obtain from foods. Therefore, the zinc preparation must be taken with other trace elements, such as calcium and phosphorus, as well as vitamin A. This composition will complement the action of each trace element. In order to correct doses use zinc, how to drink it, first read the summary. Doses of zinc can be completely different.

The daily intake is no more than 20 mg. If you are taking zinc for prevention, then in this case the dose should not exceed 10 mg per day. Zinc is best absorbed by the body during or after meals. If there is a lack of vitamins and minerals in the body, or if you have had illnesses after taking antibiotics, it is important to take one tablet or one capsule twice a day after meals.

In order to know how to take zinc for children and pregnant women, you need to get advice and a doctor’s recommendation. Different doses may be prescribed, and these groups of people should not take the drugs without a prescription from a specialist. If you are taking zinc, you should avoid drinking alcohol. hormonal drugs And birth control pills. It is also important to limit the intake of sweet, salty foods, as well as tea and coffee as much as possible.

uznay-kak.ru

Zinc is a trace element necessary for the normal functioning of the immune system. In addition, the body requires it to maintain healthy skin, nails and hair.

"Zinc" tablets are prescribed for immunodeficiency states, inflammatory diseases digestive organs, allergies (incl. atopic dermatitis), with impaired intestinal absorption syndrome, with delayed growth, puberty, and mental development in children.

Other indications for the use of this drug are: maintenance reproductive function, eating disorders in children, skin diseases(including ulcerative lesions), disturbances of smell and taste that accompany the disease oral cavity, digestive disorders. The drug is effective during periods of influenza and ARVI epidemics as a means of prevention.

How to take Zinc

"Zinc": side effects, contraindications

Zinc tablets can change the therapeutic effect of Tetracycline, Captopril, Niacin, vitamin A, drugs containing pancreatic enzymes, thiazide diuretics. “Zinc” is contraindicated in case of individual intolerance, during pregnancy and lactation. Before using the product, you should consult a doctor.

The drug "Zinc" in tablets: indications and effectiveness

As well as the ability to concentrate. According to recent studies, taking zinc tablets can even relieve flu symptoms and speed up recovery.

Zinc deficiency leads to hair loss (including eyebrows and eyelashes), dry hair and early gray hair, decreased ability to taste and smell food, delayed wound healing, attention deficit disorder, blurred vision and cataracts, acne and dry skin, and a weakened immune system.

Perhaps the importance of zinc for eye health is the most surprising fact. Conventional wisdom says that vitamins A and C are sufficient for eye health, but it turns out that zinc plays an important role in the transfer of vitamin A from the liver to the retina of the eyes and the formation of melanin (not to be confused with melatonin, responsible for healthy sleep), the protective pigment of the eyes . Research shows that the so-called “age-related vision loss” is partly due to long-term zinc deficiency in the body.

Different chemical zinc compounds are absorbed differently

A common mistake is to think that our body completely absorbs the vitamins and minerals that we consume in the form of dietary supplements. Zinc is one of the most poorly absorbed microelements, and different zinc compounds are absorbed differently. Therefore, be sure to look at the label when choosing dietary supplements with zinc and comparing prices - as a rule, poorly absorbed compounds are cheaper, but based on the actual dose of zinc that you will receive, you will not benefit at all from buying a cheap drug.

Zinc citrate (61.3%), zinc picolinate, zinc acetate and zinc gluconate (60.9%) are best absorbed.

Zinc oxide absorption is lower (49.9%) and even zero in some people (source: Wegmüller et al., The Journal of Nutrition, February 2014, 144(2):132-6).

What is the optimal daily dose of zinc?

The upper safe limit for adults is 40 mg of elemental zinc per day, but the recommended daily intake for adults is much lower: 8 mg for women and 11 mg for men. If you are actively involved in sports, then the required daily dose can increase to 35 mg per day, depending on the level of stress.

• High doses of zinc weaken the immune system; may cause headache, loss of muscle coordination, dizziness, drowsiness, hallucinations and anemia.
• Different zinc compounds contain different amounts of elemental zinc. For example, 10 mg of zinc gluconate contains only 1.43 mg of elemental zinc. Pay attention to the label or the “Composition” section of the instructions for the drug.

What drinks and foods should you not take zinc with?

As with any vitamin and mineral supplements, it is recommended to take zinc with water or juice, but in no case with tea, coffee, alcohol, etc. For example, taking zinc sulfate with coffee instead of water reduces the absorption of zinc by half.

It is also known that phytates (substances found in cereals) significantly impair the absorption of zinc, i.e. try not to take zinc with bakery products and porridge.

If possible, add zinc to the food you take with it. olive oil- it improves the absorption of certain minerals, including zinc.

How do other microelements in dietary supplements affect the absorption of zinc?

You may notice a small amount of copper in some vitamin-mineral complexes with zinc. The fact is that taking zinc reduces the absorption of copper in the body, so it is recommended to take 2 mg of copper per day to neutralize this negative effect(or take a multivitamin that contains copper).

Taking zinc may also reduce the absorption of calcium supplements, but this problem can be solved by rescheduling the calcium intake. evening time, and take zinc in the morning. Or take dietary supplements that contain both zinc and a higher dose of calcium.

Zinc also interferes with the absorption of iron supplements, but, according to research, this problem can be solved by taking supplements containing these trace elements with food.

According to other studies, vitamin B12 (cobalamin) improves the absorption of zinc, i.e. Taking zinc in a multivitamin, along with B vitamins, or along with foods rich in B12 (liver, fish, red meat, cheese, etc.) is a good idea.

Should you take zinc supplements?

Quite a lot of zinc is found in red meat (on average, 30% of the daily value per 100g of lean meat) and poultry (10% of the daily value per 100g), crab, breakfast cereals fortified with vitamins and minerals, pumpkin seeds (to get your daily dose of zinc, you need to eat almost a full cup).

A little (on average, only a few percent of the daily dose per 100 g of product) zinc is found in legumes, nuts, whole grains, and dairy products. Those. This means that to get your daily dose of zinc, you need to eat very large amounts of these foods, which in turn can be harmful to the body or too expensive. Moreover, legumes and grains also contain components that impair the absorption of zinc (for example, phytates).

If these foods are not included in your diet at all or you do not eat enough of them, then you are not getting enough zinc. If you cannot change your diet for some reason serious reasons(for example, vegetarianism, financial difficulties, etc.), then taking zinc supplements is a great idea.

The article was prepared based on PubMed (an online database of articles from international scientific journals) and reference materials, available on the website of the US National Institutes of Health (NIH).