All about the important mineral: zinc

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Zinc is an essential trace element that is of great importance for many vital processes in the body. In this article, we will look at zinc in detail, without using health claims, to ensure that we comply with Swiss regulations.

1. The importance of zinc:
Zinc is a mineral found in many foods. It plays a key role in various enzymatic reactions in the body and is important for the proper functioning of the immune system, skin health and cognitive function.

2. Zinc in the diet:
Zinc can be obtained through the diet. It is found in foods such as meat, fish, nuts and seeds. A balanced diet helps to meet zinc requirements.

3. Zinc deficiency:
A zinc deficiency can lead to various physical problems. It is important to ensure adequate zinc intaketo avoid such problems.

4. Daily zinc requirement:
The daily requirement for zinc varies according to age, gender and lifestyle. It is important to determine individual needs to ensure that sufficient zinc is consumed.

5. Zinc supplementation:
In some cases, zinc supplementation may be necessary to meet requirements. Here it is crucial to consider individual needs and consider tailored supplements. The maximum daily dose approved by the FOPH is 5.3 mg of zinc per day.

6. Side effects and precautions:
It is important to note that excessive zinc intake can cause side effects. Therefore, the intake of zinc supplements should be carefully monitored.
Zinc taken on an empty stomach can cause nausea. We therefore recommend taking it with or after a meal.

7. Combination of zinc with other food supplements:
When consuming zinc as a food supplement, it is important to note that there may be interactions with other minerals and trace elements. Calcium, iron and copper are particularly relevant:

  • Calcium: Taking calcium and zinc at the same time can impair the absorption of zinc. It is recommended to plan a time interval between taking zinc and calcium.
  • Iron: Iron and zinc can compete with each other if taken at the same time. If you need both iron and zinc supplements, it may be advisable to take them at different times of the day.
  • Copper: An excess of zinc can interfere with the absorption of copper. It is important to keep an eye on the balance between these two minerals. If necessary, supplements with a balanced zinc-copper ratio can be considered.

8. interactions with medications:
It is possible that zinc can interact with certain medications. If you are taking medication, it is advisable to consult your doctor or pharmacist to ensure that there are no negative interactions between the medication and zinc.

9. Combining zinc with food:
The absorption of zinc from food is normally unproblematic and is well regulated by the body. However, there are some foods that can improve zinc absorption, such as meat and fish. On the other hand, foods that contain phytates can inhibit zinc absorption. These include whole grain products and legumes. Soaking, fermenting or sprouting such foods can reduce the inhibition of zinc absorption.

10. Consider individual needs:
It is important to emphasize that individual needs and health conditions should be taken into account.

11. Final remarks:
Zinc is an important mineral that is crucial for the body. A balanced diet and, where appropriate, tailored supplements can help to meet zinc requirements and support health.

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