Beneficial features zinc has been known to man for a long time. Today this element is widely used in the cosmetics industry. Many hair and skin care products contain zinc. In addition, it can be taken orally by purchasing zinc tablets at the pharmacy.
Properties of zinc
This element is very useful for external use. Zinc, which is part of medicinal and cosmetics, helps get rid of acne and dermatoses, prevents the appearance of wrinkles, promotes the healing of cracks and wounds. Zinc in the human body performs the most important functions: it is directly involved in the processes of puberty, growth, and various enzymatic reactions. Thanks to this element, the body becomes more resistant to the adverse effects of infections and viruses. With the participation of zinc, nucleic acid metabolism and protein synthesis occur. Zinc plays a very important role for men. Thanks to it, the condition of the genital organs is normalized, in particular prostate gland. Zinc regulates the production of hormones in the male body and promotes sperm activity. For female body zinc is equally important, especially during pregnancy. During this period, women are often prescribed zinc tablets. This element will help a woman maintain hormonal balance. Otherwise, the body will not be able to cope with increased loads, and this can lead to serious complications: miscarriage, difficult childbirth, gestosis.
Zinc deficiency
Lack of zinc in the body provokes a wide variety of disorders. WITH outside- this is a delay or cessation of growth, dryness and vulnerability of the skin, deterioration of the condition of hair and nails. Brain damage occurs and nervous and mental disorders develop: hearing, vision, and taste are impaired; symptoms of schizophrenia and epilepsy intensify; depression appears. The composition of the blood changes, its clotting is impaired, and anemia may develop. The body's defenses are reduced.
Causes of zinc deficiency in the body
Zinc deficiency can develop as a result of the following reasons:
- liver diseases, in which zinc is poorly absorbed in the body;
- malfunctions thyroid gland;
- tumor diseases, in the presence of which there is an overconsumption of zinc, since it is necessary for the formation of cells;
- chronic alcohol use;
- uncontrolled use of diuretics;
- lack of zinc in the food or water consumed.
To compensate for zinc deficiency in the body, you should consume sufficient quantities of foods containing this element (liver, oysters, fish, meat, cheese, eggs, pumpkin seeds, legumes, whole grain bread), or buy zinc tablets at the pharmacy. However, you should know that excess content of this element in the body can cause nausea, excess weight, gastrointestinal disorders, weakness, muscle pain and headaches. But such situations are quite rare. Mostly, people are diagnosed with zinc deficiency. If a deficiency of this element is identified, then consultation with an experienced specialist is required, who will prescribe a specific diet and prescribe zinc in tablets.
Zinc supplements are becoming increasingly popular, but there are some caveats to their use.
Zinc is the second most important minerals in the body after iron and is necessary to maintain many body functions, such as cell growth, blood clotting, vision, smell, touch, thyroid function, insulin production. Zinc is important for the immune and nervous systems, secretion of hormones for growth and development.
Zinc deficiency
Most people do not get enough zinc from their diet. Important dietary sources of this mineral include red meat, chicken, fish, legumes, nuts, dairy products, whole grain breads and cereals. Although zinc deficiency is rare in general cases, diets that include zinc supplements can be used to treat and prevent many common problems with health.
Typically, zinc deficiency can occur for several reasons: loss of appetite, problems with nutrient absorption, inflammatory diseases intestines, fasting or strict restrictive diets. Zinc deficiency is more common in people over 75 years of age. The first symptoms of zinc deficiency in the body include loss of smell and taste, loss of appetite, difficult and slow wound healing, and the appearance of white spots on the nails. Worsening of the condition can lead to depression, acne, psoriasis, dermatitis, night blindness, and slow growth in children.
Benefits of Zinc Supplements
Zinc supplements can be used for prevention and treatment various diseases and states. It is important to note, however, that this type of supplement should not be taken for long periods of time due to the risk of serious side effects. Zinc supplements are safest to take a short time and then take a break for several months.
For colds and flu
Helps strengthen the immune system, and the duration or severity of illness may be reduced.
For the treatment and prevention of acne
Some studies have shown that zinc may help prevent or speed up the treatment of the disease. The recommended dose is 30 mg zinc picolinate twice daily for a month, then reduce the dose to 30 mg once daily. Zinc picolinate is more easily absorbed than other zinc compounds.
During premenstrual syndrome
Some zinc supplements may help women relieve symptoms of premenstrual syndrome. Many women experience relief from abdominal cramps, mood swings and breast tension before their period. Zinc deficiency is a common condition during pregnancy and can adversely affect the fetus and lead to premature birth, congenital malformations, congenital complications or low birth weight of the newborn. If you are pregnant, talk to your doctor about taking zinc supplements to limit these risks.
For depression
Zinc deficiency is common in people with severe depression. Studies have shown that people with severe depression who took 25 mg of zinc per day significantly improved their condition. If you suffer from it, it is recommended to talk to your doctor about taking zinc supplements and including foods rich in this mineral in your diet.
To increase male fertility
Zinc helps improve sperm health and fertility and increases testosterone levels. The mineral protects sperm from bacteria and damage. Zinc deficiency is common in men suffering from impotence and other reproductive problems.
For eye health
Research has shown that zinc is important in the treatment and prevention of various vision problems, such as macular degeneration and cataracts. Zinc deficiency is one of the symptoms of these conditions, which are the main causes of vision deterioration with age. Recommended daily dose zinc for women is 8 mg, for men – 11 mg. Pregnant women should take at least 12 mg zinc per day.
Harm of zinc supplements
Taking zinc supplements to improve any of the above conditions should be done over a short period of time to prevent toxicity and copper deficiency. It is recommended that you consult with your doctor before starting to take zinc supplements. Zinc supplements can cause poisoning if taken incorrectly. Side effects of poisoning may include abdominal pain, nausea, vomiting, etc. Zinc can interfere with the body's ability to absorb copper and cause subsequent side effects due to copper deficiency. Zinc supplements should not be taken if you are currently using antibiotics; zinc may reduce their effectiveness.
Zinc supplements may interact with other medications, talk to your doctor before taking them.
Denial of responsibility: The information presented in this article about zinc supplementation is intended for the reader's information only. It is not intended to be a substitute for advice from a healthcare professional.
Zinc is one of the most important microelements for the human body, and it is of particular importance for men. This is due to its participation in the production of the main one - testosterone. In addition, zinc is necessary for bone formation, combating inflammatory processes, and preventing the spread of viral infections in the body.
Why is zinc needed in the male body?
It is especially important for boys to consume sufficient zinc during puberty. A lack of this microelement will lead to improper development of the reproductive organs. At the same time, continued consumption of zinc is very important for the normal functioning of the male body.
Benefits when planning pregnancy
If a man has a zinc deficiency, testicular function may deteriorate, sperm and testosterone synthesis may decrease, and problems with potency may arise. In addition, it is worth considering that a man’s body loses a lot of zinc with sperm. If the reserves of this substance are not constantly replenished, the gonads may suffer.
In addition, this microelement influences the synthesis of testosterone and maintains normal hormonal background and increases sperm activity. This is why zinc is so important during pregnancy planning.
Positive effect on immunity
Zinc is no less important for the normal functioning of the immune system. When there is a lack of it in the body, the entire immune system is disrupted. The fact is that a deficiency of this microelement negatively affects the functioning of the central link of the immune system - the thymus.
Also, with a lack of zinc, inhibition of the antimicrobial activity of macrophages and neutrophils is observed. In this state, the synthesis of protective antibodies decreases, which also negatively affects the state of immunity.
What are the benefits of zinc in sports?
Men who are used to regularly performing physical exercise and regularly visit the gym, they feel the lack of zinc much more acutely. After all, the distinctive feature of this microelement is that it is quite actively excreted in sweat.
Therefore, athletes should carefully monitor their intake of sufficient zinc. If necessary, the doctor may prescribe special medications to replenish the supply of this substance.
Daily intake of zinc
The zinc requirement of adult men is 15-20 mg per day. The specific amount directly depends on the person’s body weight. If you do not get zinc in this amount, your work may be disrupted. individual organs and systems. The following symptoms indicate a deficiency of this microelement:
- dry skin;
- brittle nails;
- skin rashes;
- decreased vision;
- liver dysfunction;
- digestive problems;
- frequent stressful situations.
If at least a few symptoms appear, it is better to consult a doctor to have comprehensive examination body. Often test results confirm a decrease in zinc levels. If measures are not taken in time, cardiovascular pathologies may develop. This process is also fraught with dysfunction of the prostate gland.
Zinc supplements for men's health
If there is a deficiency of this microelement, the doctor may prescribe special medications to replenish its reserves.
Vitamins Zincteral Teva
This vitamin preparation is used to replenish zinc reserves in the body and is indicated for people with diabetes, diseases of the digestive system, and hereditary pathologies. It is often prescribed for prolonged stress, intestinal pathologies, and traumatic injuries.
These vitamins are taken an hour before meals, 1-2 tablets per day. The overall duration of therapy is influenced by the characteristics of the body, as well as the person’s diagnosis. There are no special contraindications to the use of the product. The only exception is individual intolerance to the drug.
Evisent (brewer's yeast with Zn)
This drug contains zinc and selenium. In essence, Evisent is ordinary drinking yeast, but due to its unique composition it is very beneficial for the body.
The product helps normalize the functioning of the heart, blood vessels and nervous system. In addition, thanks to regular use of the drug, it is possible to reduce fatigue and normalize skin function.
Evisent is taken 2-3 tablets per day, and this should be done with meals. There are no contraindications to the use of this drug.
Dietary supplement Viardot forte
The most common drugs for replenishing zinc reserves in the body are Viardot and Viardot Forte. They have the same effect on the body and differ in dosage and some components. Thus, Viardo contains 18 tablets that help improve most functions of the human body and cope with many problems.
Viardo forte requires longer use, since the drug contains 60 tablets. The main element of both complexes is zinc.
Selzinc
This drug is a combined antioxidant. It is used to replenish antioxidant reserves in the body, which is especially important for pathologies of the digestive system, infectious diseases, high intellectual activity or physical activity. This drug is taken 1 tablet per day.
There is also a product called Selzinc-plus, which includes the five most important vitamins and microelements. These, in addition to zinc, include selenium, vitamins C and E, as well as beta-carotene. This remedy is also taken to eliminate antioxidant deficiency.
Products containing large amounts of zinc
To replenish zinc reserves in the body with food, you need to know what foods contain it:
- chicken eggs, yeast and brown rice contain about 20 mg/kg of zinc;
- chicken and rabbit meat, legumes, barley and oatmeal, nuts contain approximately 50 mg/kg of zinc;
- fish and veal liver contain about 80 mg/kg;
- wheat bran contains approximately 200 mg/kg and is best source of this microelement.
Not a large number of Zinc can also be obtained from green vegetables, citrus fruits, apples, and honey. This microelement is found in raspberries, tomatoes, celery, currants, bread and beef. Wherein maximum amount zinc is present in oysters. Literally 10 g of this delicious product will provide daily norm of this microelement.
Zinc has great value For men's health. It takes part in, maintains the normal functioning of the immune system and ensures full reproductive capabilities. This is why it is so important to monitor the level of zinc in the body and, if necessary, take vitamin preparations.
Whatever multivitamin preparation you have in your hands, it most likely contains zinc in one quantity or another. The thing is that without this microelement it is impossible for more than 300 processes to take place in the body, and this situation will render any minerals, vitamins and nutrients useless.
Below we will take a closer look at vitamins with zinc, talk about the features of taking them, analyze prices, as well as reviews of supplements and vitamins with zinc.
Additional intake of zinc may be due to a lack of the latter in the body, which will best be identified by the attending physician and, possibly, a series of tests. However, if necessary, you will have two opportunities to replenish the availability of zinc - with single preparations and multivitamins; we will consider the most popular dietary supplements in each group.
Vitamins high in zinc: monosupplements
Monopreparations, as a rule, contain microelements in volumes equal to or exceeding the daily requirement. In other words, if a nutritionist or doctor recommended increasing your intake of zinc, then most likely we are talking about a monosupplement.
Taking large doses of zinc per day can cause a deficiency in the body of some or all of its “antagonists” - copper, manganese and iron. Dosages of minerals - and zinc is not the exception, but the rule - are determined depending on the nature of your disease or the reason for the need to take it.
| Name | Form of zinc | mg | Norm |
| Now Foods, Zinc | Zinc (as Zinc Gluconate) | 50 | 333% |
| Nature's Way, Zinc Lozenges | Zinc (as citrate, gluconate) | 23 | 153% |
| Solgar, Zinc Picolinate | Zinc (as zinc picolinate) | 22 | 147% |
| Jarrow Formulas, Zinc Balance | Zinc (as L-monomethionine) | 15 | 100% |
| Thorne Research, Zinc Picolinate | Zinc (as Zinc Picolinate) | 15 | 100% |
| Doctor's Best, PepZin Gl | Zinc (from PepZin Gl) | 8 | 53% |
Multivitamin with Zinc
If monopreparations are more suitable as supplements for chronic zinc deficiency (or excess iron - see below), then multivitamins are most likely needed as a dietary supplement daily diet. However, zinc in vitamin complexes is found not only in different quantities, but also in different forms.
| Name | Form of zinc | mg | Norm |
| Life Extension, Two-Per-Day | Zinc (as zinc citrate, monomethionine) | 30 |
200% |
| Irwin Naturals Living Green | Zinc (as Zinc Oxide) | 15 | 100% |
| Natural Vitality, Organic Life | Zinc (from zinc picolinate) | 15 | 100% |
| Nature's Way, Alive! | Zinc (as amino acid chelate) | 15 |
100% |
| Now Foods, Daily Vits | Zinc (as Amino Acid Chelate) | 15 |
100% |
| Pure Essence, Life Essence | Zinc (as Zn lactate) | 15 |
100% |
| Solgar, Formula V | Zinc (as glycinate, amino acid chelate) | 10 |
67% |
| Rainbow Light, Nutri Stars | Zinc (as Oxide) | 5 |
33% |
| Universal Nutrition, Daily Formula | Zinc (as zinc oxide) | 5 |
33% |
Pay attention to the types of zinc - in vitamins it can be represented by a large number of varieties, mainly salts:
- zinc sulfate;
- zinc gluconate;
- zinc oxide;
- zinc citrate;
- zinc acetate;
- zinc picolinate;
- zinc bisglycinate
Combination of zinc with vitamins and minerals
It is well known that any mineral can be useful for the absorption or formation of some microelements, but at the same time it can interfere with the absorption or formation of others. Below we will dwell on this in more detail, but for now, briefly, zinc is harmful for absorption:
- Copper;
- Gland;
- Manganese;
- Vitamin B6.
A large group of processes is based on the compatibility of a microelement with other beneficial substances in the body. For example, zinc is necessary for the transport of vitamin A, and is also indispensable for the metabolism of such an important antioxidant as vitamin E.
Chelated zinc
When choosing vitamins that contain zinc, pay attention to the form of the latter. As a rule, zinc is found in preparations in the form of oxide or sulfate, but there are also options with the form “Amino Acid Chelate” or in chelate form. The small intestine is the main place where the body acquires zinc; it can only absorb the mineral in combination with amino acids. Accordingly, if there is no free amino acid, zinc will not be able to be used by the body in all the variety of processes for which it is needed.
Having discovered this property of minerals, manufacturers actively switched to experiments with chelate forms, and today many of them produce vitamins with this type of minerals: zinc citrate, zinc picolinate, zinc with monomethionine. Chelated zinc is quickly absorbed due to its bioavailability; it is believed that in this form it can even penetrate the walls of the uterus to the fetus and nourish the embryo.
Vitamins with chelated zinc, as a rule, are a little more expensive, but their absorption by the body is much more efficient, which means that in smaller quantities such a drug will bring more benefits.
In addition to the chelation of zinc, its absorption is affected by the presence of amino acids, which are a necessary condition for transportation and absorption.
One of the most harmful components of the “diet” interferes with the absorption of zinc modern man- alcohol, because participates in the creation of an enzyme that catalyzes the oxidation of alcohols - alcohol dehydrogenase.
Phenolic compounds affect the absorption of zinc to a lesser extent. plant origin- tannins found in coffee, tea, red wine and other foods.
Daily human requirement for zinc
As mentioned earlier, zinc is used by the body in more than 300 critical processes affecting the synthesis and absorption of vitamins, enzymes and hormones. In this regard, the replenishment of zinc in the body should be constant - daily.
In general, a small amount of this mineral is available in reserve at any time, but this supply is extremely small - only 2-3 grams, so replenishing it on a daily basis is very, very recommended. In addition to products containing zinc, consider dietary supplements containing it.
Overdose of zinc in the body
It should be noted that excess zinc is harmful primarily to the absorption of other minerals, especially manganese, copper and iron. Accordingly, an excess of zinc will lead to a lack of these microelements in the body. In this regard, it is necessary to choose a dietary supplement or vitamins with zinc in the optimal proportion.
Another negative feature is that zinc interferes with the absorption of vitamin B9 due to the formation of insoluble complexes.
In fairness, it should be noted that all micronutrients, the absorption of which is interfered with by zinc, themselves, in turn, do not contribute to its utilization.
Lack of zinc in the body
More than 300 enzymes and hormones contain or require zinc in their composition; it is extremely difficult to imagine the normal functioning of the body with its deficiency. The processes in which zinc is involved can be listed for an extremely long time; disruption of any of them due to a lack of zinc in the body is unacceptable. Judge for yourself the importance, we will point out just a few:
- Supporting the body's immune system
- Protein synthesis
- Vision support
- Brain Support
- Affects a person's mood
- Maintains desired blood sugar levels
- Necessary for the synthesis of sperm and male hormones
The difficulties that a lack of zinc entails are extremely negative for the body. Among other things, it affects vitamin A, which, in turn, depends on the absorption of hemoglobin.
Zinc and vitamin A are extremely dependent, affecting, first of all, the transport of each other; in addition, zinc contributes to the conversion of “A” into the active form, and also participates in its metabolism.
The absence of zinc practically stops the metabolism of vitamin E, and its absence or even deficiency is extremely negative for the body.
One of the “enemies” of zinc is tetracycline, which enhances the process of removing it from the body, preventing it from being absorbed. Another drug that removes zinc is more widely known - aspirin.
Compatibility problems with zinc in vitamins
In combination multivitamins pharmaceutical companies they try not to include components that may interfere with the assimilation of each other. However, during the production of vitamin mineral complexes antagonisms of micronutrients are not always taken into account.
Let's try to figure out how one vitamin capsule can contain more than 20 active ingredients. Having data on the interaction of the latter with each other, manufacturers draw a conclusion about the simultaneous intake of such substances in a truly philosophical manner: the entire spectrum of interactions will be observed - both positive and negative.
But you shouldn’t worry about the harmfulness of such interaction or even the lack of usefulness - vitamin manufacturers solve all (or almost all) contradictions with the help of some technological “tricks”:
- Granulation - separation of vitamin components;
- Microencapsulation is one of the types of granulation;
- Multilayer tableting - dissolving the capsule in different places of absorption;
- Controlled release - delaying the dissolution of some and accelerating others;
- Separation of intake of mutually exclusive microelements
These techniques allow you to influence the time or place of dissolution and release active substance, which minimizes their contact in the gastrointestinal tract.
Price of vitamins with zinc
As a rule, the price is influenced to one degree or another by the following components and factors:
- Composition of the vitamin complex
- The shape of the constituent elements
- Brand awareness
- Availability in retail network
- Strange production
The price range for vitamins with zinc is quite wide - from several tens of rubles to several thousand. It is important to remember that price should not be the main element taken into account when selecting a dietary supplement; first of all, it is necessary to take into account a doctor’s consultation.
Where to buy vitamins with zinc
Today, vitamin preparations with zinc are not in short supply and are widely represented in pharmacy chains. However, it must be remembered that various unpleasant surprises are possible in this area - from expired expiration dates to banal counterfeits of popular vitamin complexes.
In this regard, our recommendation is simple - purchase dietary supplements and vitamins only from reputable sellers. For example, check the prices on iHerb and if they suit you, don’t hesitate: they are trusted by tens of thousands of customers around the world, and Boxberry’s fast free shipping won’t keep you waiting longer than a regular online store.
They offer modern pharmacies. The choice is very large. The question arises: What should you choose for yourself? What will be the benefit? These and many other questions will be discussed today.
Preparations with zinc - their importance for the body
Preparations with zinc are very diverse. It is known that zinc has very great importance. Its amount in the entire body is about 2 grams. It is taken with food, 15 - 20 mg per day. But many people suffer from zinc deficiency, which leads to very serious problems. It is important to know what this mineral is needed for.
Zinc is important for men because:
- Takes part in the production of the male hormone testosterone.
- Strengthens and forms bone tissue.
- Acts as an antiviral drug.
- It is an immunomodulator in the body.
Men need zinc at any age.
- During puberty, its deficiency can lead to underdevelopment of the genital organs.
- In adulthood, zinc takes an active part in the functioning of the gonads, the production of sperm and sex hormones.
Men lose a large amount of zinc through sperm. Zinc affects the vitality of sperm; its deficiency impairs testicular function and reduces sperm production. Zinc prevents the development of prostate adenoma.
It is involved in a process that suppresses the conversion of testosterone into the aggressive hormone dehydrotestosterone, which contributes to the degeneration of prostate tissue. Zinc is involved in the regulation of the central nervous system.
With its deficiency, various emotional disorders nervous system: irritability, aggressiveness, depression. When the mineral is restored in the body, these conditions disappear.
Zinc and interaction with vitamins
Zinc is the link of the immune system. Together with vitamin C, it takes part in the fight against viruses. Indispensable during epidemics. Helps well with a runny nose. A loading dose of zinc with vitamin C at the onset of the disease will shorten its course and improve well-being.
Vitamin A is practically not absorbed if there is a zinc deficiency. For the treatment of eye diseases, ophthalmologists prescribe zinc along with vitamin A. It heals wounds, burns, and postoperative sutures well.
Even in ancient times, zinc ointment was used to heal wounds. Now ointments based on these components are used to treat inflammation on the face, cracks, dryness and flaking of the skin. Vitamins and microelements should be taken from an early age to improve the health of the body and keep it in shape.
Zinc deficiency in the body
Zinc deficiency can be determined by:
- The appearance of white spots on the nail plate.
- Loss of taste and smell.
- Intense hair loss.
- Poor wound healing, dry skin.
- Deterioration of vision in the evening.
- Nervousness, anxiety, irritability.
You can determine the amount of minerals in your blood and even in a strand of hair. Restore the balance of minerals in the body with proper nutrition.
Products for men that contain zinc
List of products:
- All types of red meat, liver.
- All legumes, seeds, different types of nuts.
- Grapes, oranges, pears.
- Mushrooms, onions, sprouted wheat grains.
- There's a lot in oysters.
- Blueberries, raspberries.
Products are not always well absorbed, there are objective reasons for this:
- Frequent drinking of alcohol.
- Vegetarian way of life.
- Salty, bitter food.
- Use hormonal drugs.
- Thyroid diseases.
Nowadays, they will help solve the problem of mineral deficiency medical supplies And vitamin complexes, which contain the required amount of zinc for men.
Name
It is advisable to take preparations with zinc as prescribed by a doctor.
- Zincteral drug, which affects the nervous system, improves immunity, gives strength, and normalizes metabolism. Prescribed when male infertility.
One tablet contains 124 mg of zinc sulfate. The dosage and regimen are prescribed by the doctor. Uncontrolled reception may cause harm.
- Selzinc used for heavy physical work and stressful situations, untimely admission food. In addition to zinc, the tablet contains vitamin E, selenium, ascorbic acid, beta carotene.
Suitable for use by athletes who heavy loads, along with sweat, they lose a lot of zinc.
They produce 30 tablets per package for a monthly course.
- Zinc Chelate contains 22 mg of zinc in an easily digestible form. Improves the condition of the body in case of prostate disease, increases immunity, reduces inflammation. Drinks a monthly course of one tablet per day.
- Zinkteral-Teva recommended for diseases of diabetes mellitus, gastrointestinal tract, and stress conditions. Take 1 capsule one hour before meals. The duration of treatment depends on the disease.
Multivitamin complexes with zinc
Preparations with zinc include vitamin complexes designed specifically for them.
- Duovit designed specifically for men. It contains all the vitamins necessary for the male body: groups B, A, D, minerals: zinc, manganese, calcium.
It is used in the complex treatment of prostatitis, to restore strength after heavy exercise. The course of treatment is one tablet per day for one month.
- Alphabet a balanced complex with zinc for taking at different times of the day. In the morning and afternoon it contains stimulants, the evening tablet has a relaxing effect. Increases stamina, improves the functioning of the reproductive system.
- Parity helps increase the amount of testosterone, treats potency. Available in liquid form and capsules.
Indications for use
Preparations with zinc are prescribed for prevention, in complex treatment diseases.
- Hard physical labor, sports training.
- Diseases of the urinary system, liver.
- Prevention and treatment of prostate, infertility, potency.
- Prevention of diseases after 35 years.
- Strengthening the immune system after illness.
Zinc (Zn) and selenium (Se) are the main male minerals
It has been scientifically proven that a lack of zinc, selenium, vitamin C, Omega 3 and 6 affects sperm quality. These minerals are necessary for men of any age for medicinal purposes. To improve potency, enhance libido, inflammation of the prostate, improve sperm quality.
Zinc and selenium are considered male minerals because they play a very important role in male reproductive function. There are many preparations that contain these two minerals in sufficient quantities:
- Selzinc plus used in the treatment of chronic inflammation of the prostate gland (prostatitis), male menopause. Restores strength.
- Spermactiv from the series Doppelhertz stimulates sexual function, increases libido.
- Speroton used for infertility, impotence.
- Spermstrong strengthens the immune system, treats infertility.
All these drugs have virtually no contraindications, but before you start taking them, consult your doctor. Zinc supplements are needed at any age. A lack of zinc disrupts the functioning of the entire body.
Preventative treatment is the best solution. If the article has expanded your knowledge about the importance of zinc for men, we invite you to our website to get acquainted with new information. Be healthy!
Today the important role of zinc in the body is known. Many people purchase preparations containing zinc in pharmacies. And that's why.
Zinc and its benefits
The highest concentration of this element is found in retina, bones and skin, which means zinc deficiency can significantly affect the health of these organs.
In addition, zinc is involved in the production of insulin and thyroid hormone, helps with skin problems (acne, eczema, dandruff), and strengthens nails. In complex treatment, zinc is indicated for osteoporosis, diabetes, weakened potency in men and male infertility, for the prevention of prostate diseases. Zinc is effective for anemia, gum disease, and chronic lung diseases. It helps to heal various wounds on the skin, trophic ulcers, burns and postoperative sutures.
In general, zinc does a lot of “work” in the body, and although daily need it contains little, but the consequences of zinc deficiency can significantly affect health.
Vitamin-mineral complexes with zinc
So, you've decided to take care of your health and take zinc. In pharmacies, you will most likely be offered vitamin-mineral complexes or dietary supplements containing zinc. Let's look at them briefly.
"Complivit" is a complex with vitamins and minerals to maintain health and strengthen the immune system.
“Complivit trimester 1, 2, 3” - intended for use at different stages of pregnancy, where zinc promotes the full development of the fetus and prevents premature birth.
In general, such a combination as vitamin + zinc can be found in quite a few drugs in the pharmacy. For example: “Selitsink Plus”, “Centrum”, “Oligovit”, “Alphabet”, “Duovit”, “Multitabs” and many others.
Dietary supplements with zinc
“Zinc + vitamin C” from “Evalar” is a dietary supplement that contains zinc lactate 60 mg (i.e. 12 mg of pure zinc). Designed to eliminate deficiency of vitamin C and zinc in the body, as well as to prevent colds. Such zinc in pharmacies will cost about 150 rubles. The drug is contraindicated for pregnant and lactating women, as it contains a certain amount of toxic elements (lead, cadmium, arsenic and mercury).
"Zincit" - dietary supplement in the form effervescent tablets. Zinc in it is presented in the form of sulfate, in the amount of 44 mg in 1 tablet (pure zinc 10 mg). Designed to eliminate zinc deficiency in the body. Contraindicated in renal failure. This price in a pharmacy, which ranges from 300 to 500 rubles, is very popular among consumers.
“Zincteral” is a dietary supplement in the form of tablets, each of which contains zinc gluconate - 15 mg, vitamin C - 34 mg, seafood extract - 105 mg and excipients. Recommended for age-related changes in the skin (loss of elasticity, wrinkles). Due to the low proportion of pure zinc, the drug cannot fully cover the need for this element. Contraindications for taking this drug include intolerance to seafood and other components of the dietary supplement.
"Now L-OptiZinc" - tablets with zinc and copper. In this preparation, zinc is presented in combination with the amino acid methionine.
Both of these elements have a very positive effect on the body. The drug is recommended for use to enhance immunity, in complex therapy- for diseases of the gastrointestinal tract, heart, blood vessels, liver, eye and skin diseases. The price for this zinc tablets in the pharmacy is quite high - about 500 rubles.
Biozinc
Zinc can also be purchased in pharmacies in the form of the drug “Biozinc” from DR. SKALNY (60 tablets, each containing 0.3 g of zinc). This manufacturer claims that in this composition, zinc is most well absorbed by the body at the cellular level. Ingredients: zinc lactate, glucose - as a source of energy and antioxidant, chicken egg powder - a storehouse of proteins, talc - filler, magnesium stearate - one of the main elements found in cells.
Properties: protection against toxins, prevention of cancer development, promotes the production of thyroid hormone, as well as testosterone and progesterone, accelerates wound healing, prolongs youth, improves brain function.
This is not the entire list of drugs with zinc presented on the Russian market. But more and more consumers prefer foreign versions of such dietary supplements. This is explained by the relatively cheap price of these products and the improved absorption of zinc in the body.
Zinc (powder)
You may be offered zinc (powder) in a pharmacy - it is an oxide. True, it is rarely used in this form, and even then only for external application. Typically, zinc powder is mixed with other ingredients and various ointments, creams, liniments and other dosage forms containing zinc are produced. And all because oxide is absorbed in the gastrointestinal tract even worse than
Here are a few examples of preparations: paste, zinc-naphthalan ointment, salicylic-zinc, zinc-ichthyol ointment, “galmanin” (powder for sweating feet), “Neo-anuzole” suppositories (for hemorrhoids).
Such drugs are most often prescribed for diaper rash and diaper dermatitis in children, prickly heat, wounds and burns, bedsores, eczema, herpes, streptoderma and trophic ulcers.
The effect of preparations with zinc for external use: anti-inflammatory, drying, adsorbent, antiseptic, astringent, protective, soothing.
Side effects of zinc
When buying zinc (tablets) at a pharmacy, ask about the side effects and contraindications of the drug you have chosen.
Typically, manufacturers indicate on the labels of their products not the proportion of pure zinc, but its amount in the form of salt: zinc sulfate, oxide, bisglycinate, gluconate, acetate, picolinate, zinc citrate. There is also zinc lactate - the lactic acid form of zinc. The proportion of pure zinc will be significantly less than in the form of salt. However, zinc salts are easier to obtain and are relatively inexpensive. Zinc oxide and sulfate are believed to be more likely to cause side effects than other forms. When they are taken orally, people often experience symptoms of digestive tract disorders: nausea, vomiting, diarrhea. Sometimes such symptoms can be avoided if you take zinc sulfate after a heavy meal and not on an empty stomach.
If you are not sure how you will react to a zinc supplement, you should not take it before leaving home. In some cases, you can simply diversify your diet with foods that contain zinc.
An amazing property of zinc is that the more it enters the body, the worse it is absorbed. The reason is the oversaturation of zinc transport systems in the body. Therefore, the amount of the element must be strictly dosed. The best time to consume this trace element is from five to seven in the evening or from nine to eleven in the evening.
When zinc enters the body through food, it is absorbed in the small intestine and then enters the liver. And from there the blood delivers it to various fibers.
In an alkaline pH environment, such as the small intestine, where most food nutrients are digested, zinc forms an insoluble form with phytates found in vegetables and grains. Research shows that if calcium is also present, zinc simply passes through the body without absorption. Animal proteins from beef, eggs and cheese may reduce the inhibitory properties of phytates. This is believed to be due to dietary amino acids, which keep zinc in a dissolved state, weakening the alkaline effect of phytates. Vegetarian diet Based on a high content of fruits and vegetables, but excluding meat, the absorption of zinc from foods such as eggs and milk is only 25%.
Promote the absorption of zinc: picolinic acid (a metabolite of the amino acid L-tryptophan), vitamin, citrates found in various fruits, some amino acids (such as glycine, histidine, lysine, cysteine and methionine). Some dietary supplements purporting to contain light soluble forms zinc, enriched with the amino acid L-methionine. Although its presence does promote the absorption of zinc when taken in a complex manner, it is separated from it during the digestion process. As for the phytates found in vegetables and grains that interfere with the absorption of zinc, the most well-known zinc inhibitor is oxalic acid, which is abundant in spinach, rhubarb, and sorrel and some other vegetables.
Tannin found in coffee, tea and other foods, minerals such as selenium, iron and calcium can also interfere with the absorption of zinc. A calcium-rich diet or calcium supplements reduce the absorption of zinc by 50%. True, there is active debate about minerals, as research gives conflicting results. What is certain is that some minerals can interfere with the absorption of zinc if taken in high, concentrated doses, that is, when taking mineral dietary supplements. Upon receipt of a complex of minerals and zinc naturally Scientists did not note any abnormalities with food.
Taking steroid drugs reduces the level of zinc in seminal plasma after 14 days
Casein - a milk protein that can interfere with the absorption of zinc. Phosphorylated serine and trionine, two amino acids found in abundance in it, can block zinc. Casein phosphopeptides (protein fractions formed during the digestion process) can reduce the amount of zinc absorbed.
Sweet and salty foods cause the body to lose zinc.
Caffeine and alcohol actively remove zinc from the body. Alcohol, even in small quantities, reduces the level of zinc in muscles and blood plasma, but much more strongly in the liver.
The best way, of course, is to maintain adequate levels of zinc in the body through a proper and balanced diet, including zinc-rich foods in your daily diet.
Food sources of zinc: mg/kg
Bran and sprouted wheat grains, sunflower and pumpkin seeds, mushrooms and oysters 130-200
Beef, pork, chicken, offal 75-140
Beef liver, river fish 30-85
Cereal bread, legumes, rabbit and chicken meat, egg yolks, nuts 20-50
Onions, garlic, canned fish and meat, brewer's yeast 8-20
Potatoes 11.3
Regular bread, vegetables, berries, lean beef, sea fish, milk 2-8
Goat and cow milk 2.3-3.9
But cocoa, which is healthy in all respects, is called the record holder for the content of this microelement. Composed of many types mineral water also includes zinc. In the situation with zinc, we must not forget about natural honey.
The resolution of the conference of the American Society for the Advancement of Science states: “Since the lack of zinc in the human body has bad influence on his health, disrupts the growth and development of the human body and causes many other painful conditions, zinc should be recognized as a vital element for humans.”
The history of the use of zinc as a biologically active mineral goes back to ancient times. Zinc ointment was used for skin diseases and to speed up wound healing back in Ancient Egypt 5000 years ago. However, serious study of the role of this mineral in biological processes began only in the mid-twentieth century after it was accidentally discovered that burnt rats' wounds began to heal much faster when a little zinc was added to their diet.
The value of zinc for humans
Zinc is one of the vital trace elements. It is necessary for normal functioning any cell of the body. Normally, the human body should contain about 2-3 g of zinc. Most of it is found in the skin, liver, kidneys, retina, and in men, also in the prostate gland.
Zinc is part of enzymes and complexes that provide essential physiological functions body:
Education, growth and metabolism (metabolism) of cells, protein synthesis, wound healing;
Activation of immune reactions directed against bacteria, viruses, tumor cells;
Absorption of carbohydrates and fats;
Maintaining and improving memory;
Maintaining taste and olfactory sensitivity;
Ensuring the stability of the retina and the transparency of the lens of the eye;
Normal development and functioning of the genital organs.
Humans receive zinc mainly from food. The body needs 10-15 mg of this mineral per day.
Zinc is less absorbed from grains and legumes than from meat and fish.
Fruits and vegetables tend to be low in zinc. So vegetarians and people who eat insufficient amounts of foods containing this micronutrient may develop a deficiency.
Long-term consumption of foods that are too salty or too sweet can also reduce zinc levels in the body.
Lack of zinc is the cause of diseases.
Zinc deficiency can be associated not only with poor diet.
Low levels of zinc in the blood are characteristic of a number of diseases. These include atherosclerosis, liver cirrhosis, cancer, heart disease, rheumatism, arthritis, diabetes, gastric and duodenal ulcers, body ulcers, and decreased thyroid function. Taking certain medications, such as certain birth control pills and hormonal drugs, calcium supplements (especially in older women), can also reduce the zinc content in the body.
A lack of zinc in the body is manifested by the following symptoms:
Slow growth in children
Late puberty
Impotence in men and sterility in women,
Poor wound healing
Irritability and memory loss,
The appearance of acne
Patchy hair loss
Loss of appetite, taste and smell,
brittle nails,
Frequent infections
Impaired absorption of vitamins A, C and E,
Increased cholesterol levels.
With zinc deficiency, white spots appear on the nails. This phenomenon is called leukonychia. This symptom often accompanies increased fatigue, decreased resistance to infectious, allergic and some other diseases.
Zinc in old age
It has been established that with age, the level of zinc in the body decreases. Dizziness, constant noise in the ears, progressive hearing loss, and fragility of skin capillaries, which are often found in older people, are all possible consequences of zinc deficiency. Zinc deficiency is also associated with age-related progression of atherosclerosis, weakened immunity and protracted infectious diseases. Therefore, older people need to carefully monitor whether they are getting enough zinc.
Zinc affects memory
Taking zinc in old age improves brain functions: memory, concentration, intelligence, etc.
Zinc for prostate adenoma
Zinc is indicated for enlarged prostate glands (prostate adenoma). It helps reduce it and alleviates the symptoms of the disease. For adenoma, it is recommended to take zinc gluconate, aspartate or picolinate 50 mg 2-3 times a day. And naturopathic doctors advise older men for prevention and treatment initial stages against this disease, eat one handful of pumpkin seeds in the morning and evening.
Zinc and vitamin A
It is known that with a lack of vitamin A, the skin becomes dry and flaky. However, often loading doses of vitamin A do not solve the problem. This happens when the body lacks zinc, which activates the absorption of this vitamin. Therefore, if taking vitamin A does not help restore healthy skin, add foods containing zinc to your diet.
Zinc against acne
Zinc helps get rid of acne. By taking zinc sulfate or aspartate, you can even get rid of old acne that stubbornly resists treatment.
Zinc for rheumatism
It has been established that the level of zinc in the blood of patients with rheumatism and arthritis is lower than in the blood of healthy people. Scientists conducted an interesting experiment. A group of 24 elderly patients with chronic rheumatism with joint deformities were divided into two subgroups. Half of the patients, in addition to conventional medications, received 50 mg of zinc sulfate for 12 weeks, while others did not receive it. After just 3-5 weeks, those who received zinc felt significantly better: their pain subsided and their joints began to swell less. After 12 weeks, joint mobility in the morning improved, and patients were able to take long walks. In the control group that did not receive zinc, no noticeable improvements were noted.
Zinc during pregnancy
Teeth and zinc
Zinc deficiency weakens the gums' resistance to bacterial penetration, which can result in the development of gingivitis or periodontitis - chronic infectious gum diseases. To prevent these diseases, it is useful to regularly rinse your mouth with diluted aqueous solution complex zinc salt, and also eat foods rich in this mineral.
Zinc and vision
In animal experiments and clinical studies It has been established that zinc deficiency interferes with the absorption of glucose by the cells of the lens of the eye and contributes to the formation of cataracts. For this disease, doctors advise doing a blood test for zinc content. If the analysis shows that there is little of this microelement in the body, then the diet should be changed to include foods with high content zinc
Another eye disease associated with zinc deficiency is retinal macular degeneration. As already mentioned, the concentration of zinc in the retina is higher than in many other organs. It is involved in important biochemical reactions of the retina, and also promotes the absorption of vitamin A, necessary for maintaining vision.
Zinc and male infertility
In male infertility, few sperm are usually produced and/or they are not motile enough. As a result, the likelihood of fertilization of the egg and, therefore, conception is reduced. One of the reasons for infertility, as well as a decrease in the secretion of the male sex hormone - testosterone, can be a deficiency of zinc in the body.
Osteoporosis and zinc deficiency
Zinc enhances the effect of vitamin D and promotes better absorption of calcium, so its deficiency leads to osteoporosis - weakening of bones and increased fragility, especially in older people.
The effect of zinc on cancer tumors
Even a slight lack of zinc in the body can reduce the immune system's ability to fight tumor cells. Patients with lung cancer, prostate cancer and colorectal cancer often have low zinc levels. A zinc-rich diet and taking zinc supplements, such as zinc aspartate or zinc picolinate, 50 mg 3 times a day - good prevention these serious diseases.
Medicines with zinc
Suppositories with zinc are used for cracks in the anus and hemorrhoids.
At focal baldness(alopecia areata) prescribe 0.02-0.05 g of zinc oxide orally 2-3 times a day after meals in tablets and lubricate the affected areas with zinc ointment.
To treat fungal skin diseases, an ointment containing the zinc salt of undecylenic acid is used.
Pharmacies sell zinc medications: zinc sulfate and zinc oxide. Zinc sulfate is used as an antiseptic and astringent for conjunctivitis (0.1-0.5% eye drops) and chronic catarrhal laryngitis (lubrication or spraying with a 0.25-0.5% solution). Zinc oxide is used externally in the form of powders, ointments, pastes for skin diseases(dermatitis, ulcers, diaper rash, etc.) as an astringent, drying and disinfectant. Ointments (zinc and zinc-naphthalan), pastes (zinc and zinc-ichthyol), and powders (for children and for sweaty feet) are produced based on zinc oxide.
Scientists continue to work on creating new medicines And food additives based on zinc. Recently, the Central Dermatovenerological Institute in Moscow conducted clinical trials of a new zinc-containing drug “Skin-cap”, produced in the form of an aerosol, cream and shampoo.
This drug is intended for the treatment of psoriasis of the scalp and smooth skin, as well as seborrheic dermatitis and eczema. According to experts, the creation of “Skin-cap” is a breakthrough in the treatment of such serious illness like psoriasis.
In Japan, based on zinc, it was created fundamentally new drug for treatment peptic ulcer stomach and duodenum - "PolaPreZinc". It relieves ulcers that cannot be treated with other methods.
Now scientists are successfully working on the creation of new zinc-based drugs for the prevention and treatment of prostate adenoma, coronary disease heart disease and other diseases to which older people are more susceptible.
Physiological need for Zinc, mg per day:
IN methodological recommendations MR 2.3.1.2432-08 on the norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation dated December 18, 2008, provides the following data:
The upper permissible level of Zinc intake is set at 25 mg per day
Products rich in zinc, Zn
| Product name | Zinc, Zn, mg | %RSP |
|---|---|---|
| Pumpkin and pumpkin seed kernels, dried | 7,81 | 65,1% |
| Cocoa powder | 7,1 | 59,2% |
| Chicken liver | 6,6 | 55% |
| Pine nut | 4,28 | 53,8% |
| Lamb liver | 6 | 50% |
| Sunflower seed | 5 | 41,7% |
| Beef liver | 5 | 41,7% |
| Beef tongue | 4,84 | 40,3% |
| Pecan | 4,53 | 37,8% |
| Cocoa beans | 4,5 | 37,5% |
| Cocoa mass | 4,5 | 37,5% |
| Flax seeds | 4,34 | 36,2% |
| Pine nut | 4,28 | 35,7% |
| Brazil nut, unblanched, dried | 4,06 | 33,8% |
| Swiss cheese | 4 | 33,3% |
| Soviet cheese | 4 | 33,3% |
| Cheddar cheese | 4 | 33,3% |
| Dutch cheese, round | 4 | 33,3% |
| Russian cheese | 4 | 33,3% |
| Pork liver | 4 | 33,3% |
| Oats, food grain | 3,61 | 30,1% |
| Roquefort cheese | 3,5 | 29,2% |
| Soft cheese | 3,5 | 29,2% |
| Dorogobuzh cheese | 3,5 | 29,2% |
| Camembert cheese | 3,5 | 29,2% |
| Adyghe cheese | 3,5 | 29,2% |
| Quail | 3,41 | 28,4% |
| Peanut | 3,27 | 27,3% |
| Beef, brisket (pulp) | 3,24 | 27% |
| Beef, tenderloin | 3,24 | 27% |
| Beef, trim | 3,24 | 27% |
| Beef, cutlet meat | 3,24 | 27% |
| Beef 1 cat. | 3,24 | 27% |
| Beef, loin (thin edge) | 3,24 | 27% |
Zinc is a 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 effects and important properties of zinc for the human body should not be underestimated.
Why is zinc needed in the human body?
The body needs small amounts of zinc on a regular basis to stay healthy and maintain vital 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 skin covering, 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 weak intestines(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
- Hormone problems, including increased symptoms of PMS 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 the epithelial cells of the nose and blocking them.
Studies have shown that if you take zinc within 24 hours of the onset of cold symptoms, then the disease it will go 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 more high level causing inflammation cytokines, markers of oxidative stress in plasma and endothelial cell adhesion molecules. The group taking zinc supplements had fewer side effects during treatment and fewer cases of reinfection. This example 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 as part of complex therapy to maintain the health of a woman’s reproductive system. Too tall or low level 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 within the cardiovascular system, as well as reducing inflammation and oxidative stress. Endothelium, a thin layer of cells that lines the walls blood vessels, depends to some extent on the level of zinc in the body. Zinc helps maintain healthy circulation as it naturally lowers blood 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; after a week, testosterone levels returned to normal level 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 the menstrual cycle often go wrong.
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 in the human body and lead to chronic fatigue, while normal intake of this micronutrient supports energy levels and proper metabolism.
9. Supports Liver Health
Zinc supplements reduce inflammatory processes and associated liver damage. Zinc cleanses the liver, reduces free radical damage, aids in absorption nutrients and waste disposal.
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 help build muscle mass and correct exchange substances.
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 on the 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:
- In a small saucepan, combine the first 7 ingredients and bring everything to a boil. Remove from heat.
- Place the breast on a baking sheet and pour the resulting sauce over it.
- Bake, uncovered, at 325 g.
Are there any side effects from taking zinc?
If you take zinc in high doses over a long period of time, you may have 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.
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