Zinc (Zn) is an essential mineral found in very small amounts in the body but is crucial for the functioning of the immune system and the normal operation of the body.
Zinc (Zn) is an essential mineral found in very small amounts in the body, but it is necessary for the functioning of the immune system and the normal functioning of the body. Zinc is found in almost every body cell and participates in almost all important life processes such as: fertility and reproduction, cognitive function, bone and joint maintenance, fatty acid metabolism, muscle function, heart and blood vessel function, prostate and thyroid function, vision maintenance, vitamin A metabolism, reproductive development, acid-base metabolism. Zinc participates in the breakdown of alcohol and carbohydrate metabolism, in the synthesis of DNA and proteins, and is responsible for the action of more than 300 enzymes. It does all this as part of various proteins, and we know that more than 10% of proteins in the human body contain zinc. Zinc is present in all organs, and it is most abundant in erythrocytes, leukocytes, liver, prostate, bones, muscles. It is an integral part of insulin, growth hormone and sex hormones.
Zinc alleviates symptoms of the common cold or mild viral infections (it should be taken immediately at the onset of symptoms), shortens the duration of illness by strengthening the immune system (affecting the formation and activation of T-cells), contributes to maintaining normal testosterone levels in the blood and proper spermatogenesis, helps control PMS symptoms, positively impacts female fertility, and acts as an antioxidant to protect cells from oxidative damage. It can relieve acne symptoms, improve skin health (by modulating macrophage and neutrophil activity as well as numerous inflammatory cytokines), and contributes to maintaining normal vision by slowing down macular degeneration. Zinc also supports the maintenance of healthy bones and joints, healthy skin, hair, and nails, improves brain function, can assist in better management of Type II diabetes and insulin resistance (by promoting insulin production and secretion from the pancreas), and is effective in controlling allergies (when combined with vitamin B6, it reduces histamine production). 
Since our body cannot store zinc, it is crucial to continuously obtain it through food or supplements. Zinc deficiency can occur due to:
Zinc deficiency is common in individuals with irregular and improper diets. Vegetarians have up to 50% higher zinc needs because phytic acid, found in plant-based foods rich in zinc, can reduce zinc absorption. Vegans are at a higher risk of zinc deficiency as animal products, which are the best sources of zinc, are completely excluded from their diets.
Coffee, cigarettes, and smoking further deplete zinc from the body.
Lack of zinc has negative consequences on our health, it threatens our immunity and the body is more susceptible to diseases. Lack of zinc can weaken the immune system, increase the body’s susceptibility to infections and reduce the body’s ability to resist diseases. Studies have found that taking zinc shortens the duration of colds in adults. Zinc deficiency affects many tissues and organs such as bones, skin, digestive system, reproductive system, central nervous system, etc. Some symptoms of zinc deficiency in the body are:
Zinc deficiency can be determined by an expert through a nutritional questionnaire, according to symptoms or biochemical analyzes (e.g. determination of zinc concentration in serum). If you suspect zinc deficiency, you should consult a doctor or pharmacist, and additionally, if you wish, a nutritionist. 
Zinc can be introduced into the body through food or supplements. The good news is that a varied diet is an excellent source of zinc since many foods are rich in it. The recommended daily intake of zinc for adults is 10 mg. For preventing deficiency, doses similar to the recommended intake are used. Women need 8 mg, pregnant women need 11 mg, breastfeeding women need 12 mg, and men need 11 mg of zinc per day. Zinc can be used for both prevention and treatment of deficiency. Maintaining an optimal zinc status is crucial for the normal functioning of the body. In dermatology, much higher doses may be recommended, and for slowing macular degeneration, the recommendation is 5-25 mg daily. In supplements, daily doses of up to 40 mg of zinc or more (short-term and under medical supervision) can be taken. Caution is needed when taking zinc, as long-term high doses can lead to reduced absorption of iron and copper, and doses exceeding 50 mg per day may reduce copper absorption and cause anemia.
The highest amounts of zinc are found in: meat products, fish (sardines, tuna) and seafood, dairy products and eggs, vegetables (leafy greens, peas, mushrooms, potatoes, tomatoes, cucumbers, avocado), fruits (strawberries, kiwi, raspberries). Legumes, whole grains, and seeds are rich in zinc but contain phytic acid, which reduces its absorption, making its bioavailability lower. Nuts (pumpkin seeds, cashews, almonds, pistachios) also contain smaller amounts of zinc.
Zinc supplementation gives faster results. Zinc can be available in food supplements on its own, in combination with other ingredients or in the composition of many vitamin-mineral products. When choosing a supplement, it is necessary to make sure that zinc is from natural sources, because it is better absorbed and stays longer in the body. There are various forms of zinc in supplements: 1. inorganic forms of zinc: oxide and sulfate 2. organic forms of zinc: zinc picolinate, acetate, zinc citrate, zinc gluconate, glycerolate, ascorbate, orotate, zinc (bis)glycinate, monomethionine Organic forms are some better bioavailable than oxides and sulfates, but both forms are equally effective. There are also other complexes, most often with protein hydrolysates and other amino acids in addition to the listed forms, methionine and glycine. If you are less able to tolerate inorganic ones due to digestion problems, you can use organic forms. 
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