Zinc
Zinc is a trace element involved in over 300 enzymes and is necessary for immune function, wound healing, cell division, and normal testosterone production. Deficiency is common globally.
What is zinc?
Zinc is an essential trace element that the body requires in small amounts but performs crucial functions. It is present in every cell of the body and is necessary for normal growth, immune defence, and reproduction.
Functions
- Immune system — Zinc is critical for the development and function of immune cells. Deficiency can dramatically weaken the immune system.
- Wound healing — Required for cell division and collagen synthesis, making it important for tissue repair.
- Testosterone — Zinc is needed for normal testosterone production. Deficiency can lead to reduced levels.
- Skin, hair and nails — Zinc deficiency can cause acne, hair loss and brittle nails.
- Taste and smell — Zinc receptors are found in the cells of taste and olfactory senses.
Forms
- Zinc picolinate — Good bioavailability, well studied.
- Zinc bisglycinate — Bound to glycine, gentle on the stomach.
- Zinc gluconate — Common in throat lozenges.
- Zinc oxide — Cheap but low absorption.
Dosage
RDI: 8-11 mg. Supplements: 15-30 mg. Do not exceed 40 mg daily without medical advice. High doses can interfere with copper absorption.
Swedish recommendations (National Food Agency)
The National Food Agency's recommendations for daily zinc intake:
| Age group | Recommended intake |
|---|---|
| Children 2–5 years | 6 mg |
| Children 6–9 years | 7 mg |
| Boys 10–13 years | 11 mg |
| Girls 10–13 years | 8 mg |
| Men 14+ years | 9 mg |
| Women 14+ years | 7 mg |
| Pregnant women | 9 mg |
| Lactating women | 11 mg |
Source: National Food Agency, NNR 2023.
Frequently asked questions about Zinc
Hur mycket zink ska man ta?
RDI är 8-11 mg. Som tillskott rekommenderas 15-30 mg per dag. Ta inte mer än 40 mg utan medicinsk rådgivning.
Vilken form av zink är bäst?
Zinkpikolinat eller zinkbisglycinat rekommenderas för bäst upptag och minst magbiverkningar.