A zinc deficiency can have serious consequences. With proper nutrition and supplementation which can be counteracted.

The trace element zinc is important in the human body, in particular for metabolic processes, the immune system and for cell division: it is a component of over 150 enzymes, many more need zinc to be active. Are sufficiently severe the consequences of zinc deficiency can be. Men need about ten milligrams of zinc per day, seven women. Athletes and diabetics excrete reinforced zinc, their consumption is therefore a bit higher. During pregnancy and lactation, the body needs more zinc than usual. The body can not produce the trace element itself nor store any surplus, he’s so dependent on a continuous supply from outside.

Symptoms of zinc deficiency

Zinc deficiency manifested by general malaise and is visible especially in the area of ​​the skin and skin appendages. Symptoms include:

* dry, scaly skin
* poor wound healing
* inflammatory skin diseases
* Hair Loss
* brittle nails with white spots
* Loss of appetite
* Failure
* Anemia
* increased susceptibility to infection
* Power loss and fatigue
* depressed mood
* in men: impotence
* in pregnancy: growth failure and at worst the child’s deformity


Since many of these symptoms are nonspecific, the zinc deficiency in any case should be determined by a doctor.

Supplements are useful?

The regular consumption of seven to ten milligrams of zinc per day can be covered in general about a balanced diet. Particularly rich in zinc are meat, offal and milk products such as cheese. Also, whole grains contain zinc, but in a form which can not well utilize the body.

A healthy person who eats varied and has not increased zinc requirements, needs no supplements in general. Also taking a precautionary excess of requirements has no health benefits. But who do sports or for other reasons need more zinc than usual, through supplements can close a possible supply shortfall. Even with a vegan diet, or diet may be useful to a zinc-containing dietary supplements.

What should be considered when taking supplements?

When taking supplements is initially the dosage observed. In general, if no acute zinc deficiency is present, ten milligrams per day is sufficient. A supply of more than 100 milligrams of zinc per day can lead to zinc poisoning is that dietary supplements should not be overdosed so.

Zinc can therefore be utilized optimally in the body, the carrier substance of the preparation is important. Advantageous are bio-available substances such as aspartic acid or its salt aspartate. In addition to zinc aspartate, zinc citrate is recommended. The intake should not be combined with coffee or tea, as both inhibit the absorption of zinc and ensure that the trace element is excreted again unused. Pharmacy-zinc preparations are under the Medicines Act and therefore stricter controls in contrast to the-counter dietary supplements.