Zinc
• Stimulates testosterone production
• Strengthens the immune system
• Recommended daily intake: ±10mg
BENEFITS OF ZINC
Consuming zinc will allow you to enjoy these benefits.
Zinc supports your natural defenses by strengthening your immune system. Adequate intake helps you better resist viruses and bacteria , especially at the beginning of an infection.
If you take it at the first signs of a cold, it can even shorten its duration . Conversely, a deficiency weakens your defenses and increases the risk of infections.
Zinc is involved in tissue regeneration and protein synthesis , which are important for maintaining your strength and progressing.
It also supports the production of anabolic hormones, such as testosterone . If you train regularly, you lose zinc through sweat, which can hinder your gains and decrease your endurance.
Zinc stimulates your production of hormones, such as insulin , thyroid , and testosterone, which are beneficial for your energy, muscle mass, and fertility.
If you are deficient in zinc, your hormone levels drop, which also impacts the quality of your sperm .
With a good level of zinc, you stabilize your mood, boost your vitality, and preserve a healthy reproductive function.
Zinc plays a role in the production of melatonin and serotonin. It can therefore help you sleep better by making it easier to fall asleep and improving the depth of your sleep.
During periods of stress or fatigue, having a good level of zinc can promote more regular, more restorative sleep, with a positive impact on the hormones your body produces during the night.
Note : Some of the benefits mentioned here depend on optimal intake. If your zinc intake is already sufficient, supplementation will not necessarily provide any additional benefits.
THE IMPORTANCE OF ZINC
Zinc is an essential trace element present in all cells of the body.
It plays a role in protein synthesis, immunity, wound healing, hormonal balance, and even cognitive functions. It also supports growth, fertility, and recovery after exercise.
A deficiency, common in active people, can lead to fatigue, decreased immunity or premature aging.
The recommended daily intake for an adult is around 8 mg per day for a woman and 10 mg per day for a man (source 1 , 2 ).
FOODS RICH IN ZINC
The best way to ensure a regular intake of zinc remains to consume foods naturally rich in zinc .
Dietary zinc is well absorbed, especially if it comes from animal sources (meat, seafood) which do not contain absorption inhibitors.
| Food | Zinc (mg/100 g) |
|---|---|
| Oysters (raw) | 29.5 |
| Wheat germ | 14.0 |
| Beef (medium) | 10.75 |
| Toasted sesame | 10.2 |
| Crab (medium) | 9.8 |
| Poppy (seeds) | 9.05 |
| Dehydrated yeast | 7.94 |
| Veal (medium) | 7.62 |
| Wheat bran | 7.49 |
| Cardamom | 7.47 |
| Chicken heart | 6.94 |
| Pork liver | 6.72 |
| Egg yolk (powder) | 6.53 |
Approximate values that depend on the part of the animal, more details here.
FORMS AND USES
Zinc is also available in supplement form to complement your diet.
Zinc bisglycinate is a chelated, well-assimilated form where zinc is bound to glycine , which improves its absorption.
This is an ideal option if you have a sensitive digestive system or if you are considering long-term use .
Zinc gluconate is a classic form, well absorbed and generally well tolerated.
It is bound to gluconic acid, which gives it good bioavailability. It is often found in lozenges or supplements designed to support your immunity .
It readily releases zinc ions upon contact with mucous membranes, making it an attractive option when you want to act quickly on the respiratory tract or strengthen your natural defenses.
Zinc citrate is a well-assimilated form, with bioavailability comparable to that of gluconate.
It is often used in supplements because of its good tolerability and neutral taste, making it easy to incorporate into daily life.
Zinc picolinate is a highly absorbable form, often recommended to quickly correct deficiencies.
Its superior bioavailability is particularly suitable for the elderly or those with digestive disorders, in whom absorption is reduced, or in cases of increased need related to stress, immunity or hormonal functions.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Zinc Bisglycinate - Natural Elements
Zinc Bisglycinate - Terravita
Zinc Bisglycinate + Vitamin B6 + Selenium - Greenwhey
USAGE INSTRUCTIONS
Some tips to maximize the effects of zinc
For your body to properly absorb zinc, it needs to be dissolved in a sufficiently acidic environment, which allows it to be transformed into a form that the intestine can actually use.
This acidity naturally increases when you eat , especially if your meal contains animal protein. That's why it's recommended to take your zinc with food.
Dosage
On average, approximately 8 mg per day is recommended for a woman and 10 mg for a man , with slightly higher intakes for athletes, pregnant or breastfeeding women, or the elderly (around 15 mg ).
Most supplements offer doses of 15 to 30 mg , which is more than enough to cover your needs, but may be too much if your diet is already rich in zinc or if you only have a slight deficiency.
Namely
Exceeding 40 mg per day in the long term, without medical supervision, is not recommended, as this is the tolerable threshold for an adult.
When should you take it?
Generally, zinc can be taken in the morning or evening , with a meal to optimize absorption. However, depending on the desired outcome, it may be beneficial to take it at a specific time.
Many athletes take zinc in the evening before bedtime, often in combination with magnesium and vitamin B6 (ZMA formula), in order to benefit from its relaxing and regenerating effect during the night.
The synergies of zinc
Evening seems to be the most consistent time for better sleep, especially if you are taking zinc bisglycinate , because it is during the night that 90% of hormones are produced.
Interactions
Avoid taking zinc at the same time as a high-dose iron or calcium supplement, or with phytates (raw wheat bran, for example), as this can decrease its absorption.
Precautions for Use
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Dosage :
Zinc is generally well tolerated when consumed in the recommended doses (8–10 mg/day for an adult, depending on sex). Supplements exceeding 25 mg/day should be limited to short courses (≤ 3 months) and only with the advice of a healthcare professional. Chronic excess can cause nausea, headaches, or reduce copper absorption, leading to a secondary deficiency.
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Possible side effects :
- Mild digestive problems (nausea, abdominal pain, metallic taste) if taken on an empty stomach.
- Reduction in copper and iron levels in case of prolonged supplementation.
- Reduction of “good” cholesterol (HDL) at very high doses (>100 mg/day).
- Mild digestive problems (nausea, abdominal pain, metallic taste) if taken on an empty stomach.
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Drug interactions :
- Antibiotics (tetracyclines, quinolones) : zinc reduces their absorption. Take both at least 2 hours apart.
- Thiazide diuretics : may increase urinary excretion of zinc.
- Iron or calcium supplements : intestinal absorption competes. Space out intake by a few hours.
- Antibiotics (tetracyclines, quinolones) : zinc reduces their absorption. Take both at least 2 hours apart.
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People at risk :
- People suffering from intestinal diseases (Crohn's, colitis, malabsorption) may need medical supervision before supplementation.
- Children and adolescents should not consume high doses without medical supervision.
- Older people are more susceptible to mild deficiency but also to the effects of cumulative overdose.
- People suffering from intestinal diseases (Crohn's, colitis, malabsorption) may need medical supervision before supplementation.
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Pregnant woman :
The requirements are slightly increased (11–12 mg/day), but an excess can disrupt the balance of copper and iron. Supplementation should only be undertaken on medical advice.
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Consult a healthcare professional :
Before starting any zinc treatment, especially if you are already taking other mineral supplements or medications, seek medical advice to avoid interactions or a cumulative overdose.
SYNERGIES
Here are some combinations to consider for even more effects.
This mixture, to be taken in the evening, optimizes recovery, improves sleep quality and supports nervous and hormonal balance.
Vitamin B6 allows for better absorption and utilization of zinc.
Magnesium , in synergy with zinc, helps maintain optimal testosterone levels, particularly in very physically active people.
Another interesting partner of zinc is quercetin .
It helps zinc cross the cell barrier to reach the inside of cells. Thanks to this, zinc can truly exert its antiviral and anti-inflammatory effects.
In short, if you want to support your immunity in a more targeted way, the zinc + quercetin combination could be an interesting option.
FAQ
Frequently asked questions
Fatigue, decreased immunity, brittle nails, hair loss, taste disturbances or slow wound healing may indicate a zinc deficiency.
The bisglycinate, picolinate and gluconate forms are the best absorbed and the gentlest on the stomach.
The different forms of zinc
Yes, if taken within 24 to 48 hours of the first symptoms. It can shorten the duration of a cold and alleviate symptoms.
The benefits of zinc
Oysters, red meat, sesame seeds, crabs and wheat germ are among the best natural sources of zinc.
Foods rich in zinc
In high doses, it can cause nausea, a metallic taste, or digestive problems. It is therefore best taken with a meal and to adhere to the dosage instructions.
Precautions for use