Zinc food supplement

Zinc is an essential trace element for the proper functioning of the body, yet it is often overlooked. It is involved in various functions, such as the immune system, metabolism, and fertility.

In certain situations, dietary intake may be insufficient. This is particularly true for people with specific needs, such as athletes or vegetarians. In this context, zinc-based food supplements can offer support by increasing zinc intake, in addition to a balanced diet and a healthy lifestyle.

What is zinc?

Zinc is an essential trace element, meaning it is a mineral present in very small quantities in the body but plays a fundamental role in a multitude of biological functions.

Where is zinc found in the human body?

Although the human body only contains about 2 to 4 grams of zinc in total, this mineral is essential for the human body due to its many benefits. It is mainly found:

• In skeletal muscles (approximately 60% of the body's total zinc)
• In bones (approximately 20%)
• The rest is distributed in: the skin, liver, kidneys, reproductive organs.

The body does not store zinc

Unlike other minerals, this trace element is not stored long-term by the body, which means it must be supplied daily through diet or, if necessary, via food supplements.

Benefits of zinc for the body

Zinc is involved in a large number of essential biological functions. Its versatility makes it an indispensable mineral for the proper functioning of the body, whether at the level of metabolism, the immune system, skin, or fertility.

• A key player in metabolism

Zinc plays a role in several metabolic processes.

- It contributes to normal acid-base, normal carbohydrate metabolism, as well as the normal metabolism of macronutrients, fatty acids, and vitamin A.

• Essential functions

This mineral is involved in many essential functions, including:

- Contributes to normal cognitive function,
- Participates in the normal synthesis of DNA.

In addition, zinc contributes to normal protein synthesis, which is a particularly important factor for athletes. Proteins are macronutrients that participate in muscle maintenance and growth.

• Vision and bone structure

Zinc contributes to the maintenance of normal bone structure and participates in the maintenance of normal vision.

• Skin, hair, and nails

It is also a natural beauty ally. Indeed, zinc contributes to the maintenance of normal skin.

It also contributes to the maintenance of normal hair and nails.

• Fertility and testosterone

Zinc contributes to normal fertility and reproduction, in both men and women.

It also contributes to the maintenance of normal testosterone levels in the blood.

• Immunity and cellular protection

Zinc is one of the pillars of immunity: it contributes to the normal functioning of the immune system. Zinc also helps protect cells against oxidative stress.

Finally, this trace element plays a role in the process of cell division.

Natural dietary sources of zinc

A balanced and diversified diet is important for the body. Zinc is present in many foods, including animal and plant-based foods.

Animal-based foods

Animal-based foods provide the highest amounts of zinc in a highly bioavailable form, meaning it is easily absorbed by the body.

• Oysters: they are one of the most concentrated food sources, with about 22 mg of zinc per 100 g.
• Red meats: beef, veal, or lamb provide between 4 and 6 mg of zinc per 100 g.
• Offal: calf's liver or poultry liver, rich in minerals, are also good sources.
• Fish and seafood: especially crab, lobster, sardines, and mackerel.
• Eggs: their content is moderate, but they contribute to the overall intake.
• Dairy products: although they contain smaller quantities, they can supplement daily intake.

Plant-based sources of zinc: to be monitored for their bioavailability

Zinc is also present in certain plants, which is particularly interesting in the context of a vegetarian or vegan diet. However, the plant form of this trace element is less well absorbed due to the presence of phytates.

• Legumes: chickpeas, lentils, black or red beans.
• Seeds: pumpkin, sunflower, sesame, flax seeds.
• Nuts: cashew nuts, almonds, hazelnuts.
• Whole grains: oat flakes, wholemeal bread, brown rice.

Recommended nutritional intake of zinc

Zinc requirements differ according to age, sex, and certain specific physiological states. According to official ANSES recommendations (1), the recommended daily intakes are as follows:

• Adult men: between 9.4 and 14 mg per day, taking into account individual variations and specific conditions such as physical activity or increased losses.
• Adult women: between 7.5 and 11 mg per day.

It is important to note that these values correspond to average intakes necessary to maintain optimal nutritional status, but they may vary depending on dietary habits and the bioavailability of zinc in the foods consumed.

Zinc food supplement: why take it?

Even with a balanced diet, some people may have significant zinc needs. This is particularly the case for:

• Athletes, due to greater losses related to perspiration,
• People following a strict vegan diet, for whom zinc bioavailability is often reduced.

In these situations, a zinc food supplement can be useful to increase the intake of this trace element. However, it is essential to choose a quality product and consult a healthcare professional to adapt the dose to specific needs and avoid excess.

Forms of zinc in food supplements

Zinc-based food supplements come in various chemical forms, the most common being zinc bisglycinate and zinc citrate. Each form has specific characteristics that influence its absorption by the body.

• Zinc bisglycinate: This is a chelated salt, meaning that zinc is bound to two glycine molecules, an amino acid. This bond significantly improves the assimilation of this trace element. This form is most often found in food supplement formulations due to its assimilation.
• Zinc citrate: Zinc is here associated with citric acid. This is a form frequently used in food supplements.

The choice between these forms will depend on individual needs, digestive tolerance, and the desired dosage.

Choosing a zinc food supplement: criteria to consider

The choice of a zinc-containing food supplement must be made carefully, taking into account several essential criteria to ensure efficacy, safety, and respect for individual needs:

• Form of zinc: Prioritize well-absorbed and well-tolerated forms, such as zinc bisglycinate or zinc citrate.
• Dosage and concentration: It is important to choose a product whose zinc concentration corresponds to personal needs, taking into account usual dietary intake. Strict adherence to the doses indicated by the manufacturer is essential to avoid any risk of overdose, which can lead to adverse effects.
• Quality and traceability: Opt for supplements from recognized brands that are transparent about their manufacturing processes. Certifications and purity analyses guarantee the safety and reliability of the product.

Zinc food supplement: in summary

Zinc is an essential trace element with many benefits for the body. It is involved in numerous processes: metabolism, immunity, normal skin, cognitive functions, fertility, and many others.

While it is naturally present in various foods, certain situations may warrant zinc supplementation, particularly for athletes or those following a vegan diet.

Among the most effective forms are zinc bisglycinate, as well as zinc citrate. Before taking a zinc supplement, it is essential to choose a quality product, respect recommended dosages, and seek advice from a healthcare professional to ensure appropriate and safe use.

Source:

1. ANSES. (2025). Nutritional references for vitamins and minerals.