Zinc is topical again

Zinc is always important, but plays a particularly important role in winter. Therefore, right now is exactly the right time to deal with zinc and your own body. Zinc should be familiar to everyone from chemistry lessons, because it is an element that can be found under the atomic number 30 in the periodic table of the elements. The abbreviation is Zn. However, most people associate zinc with nothing more than a memory of chemistry class. This is a pity, because zinc should play an important role in daily life. Many people suffer from a zinc deficiency without knowing it. There are many signs that merely need to be acted upon. A visit to the doctor is not absolutely necessary.

Zinc functions

Zinc performs many different functions in the body. For example, zinc plays an important role in carbohydrate metabolism. In addition, zinc is also important for various hormones. The function of zinc in metabolism should also not be underestimated. These small examples should have made it clear that zinc is absolutely necessary for the body.

Zinc need

However, the question quickly arises as to how much zinc should be consumed. Adults should take up to 10mg daily. For pregnant women and nursing mothers, this requirement can also be slightly exceeded. It is important that zinc is taken regularly. Only when zinc is present on a daily basis can the body respond to it. The background to this is the fact that zinc cannot be stored in the body. Therefore, the body cannot build up a stockpile, but is dependent on a daily supply in sufficient quantities. For this reason, a lack of zinc quickly leads to deficiency symptoms. The body has no capacity to react to the deficiency and compensate for it. For this reason, there is no benefit to be gained from taking a large quantity of zinc in stock. The body cannot effectively process more than the daily requirement.

If we look at the population and its diet, it is noticeable that a zinc deficiency is particularly noticeable in people who eat a vegetarian diet. These people should either make sure to take zinc in their diet or resort to food supplements to avoid deficiency symptoms. A normal diet usually provides the body with a sufficient supply of zinc, so that no additional intake is necessary. However, there may be circumstances that cause the body to require a greater amount of zinc. In these cases, either a special diet should be followed or dietary supplements should be used as an alternative. The causes for this are manifold and can only be hinted at here. However, it is often the case that the intake of medication has an influence. Also after operations the necessity can exist to take larger quantities of zinc to itself. It probably does not need to be mentioned that diseases have an influence on the zinc balance. Of course, a too one-sided diet is also a common problem. However, the latter is a cause that can be particularly well controlled.

The right diet counts

Anyone who notices that they cannot supply their body with sufficient zinc should pay attention to their diet. Often the zinc balance can be influenced by a conscious diet. The background to this is the fact that different foods contain very different amounts of zinc. Therefore, it is particularly recommended to provide the body with a varied diet. Such a diet ensures that the body is supplied with a variety of substances and that no deficiency symptoms occur. If one wants to make a general statement, it can be stated that animal foods contain a larger amount of zinc in contrast to plant foods. This is also the reason why vegetarians in particular suffer from a zinc deficiency. In such cases, however, cheese can be a solution, because there are types of cheese that contain a greater amount of zinc. Who classifies itself even as Veganer, which can affect its zinc household by millet or wheat germ. Suitable itself also peas or dried lentils. Although these are rather unpopular foods, they can be well integrated into popular recipes.

Deficiency present?

Consequently, one must now ask oneself whether one's own body is affected by a deficiency of zinc. Those who do not have a deficiency can confidently continue their current diet. In order to determine whether one's own body should be supplied with more zinc, two different diagnoses must be distinguished. On the one hand, the concentration of zinc can be detected by blood. Such an examination can be carried out by the family doctor, who can then make a statement about the zinc content. However, those who shy away from going to the doctor can also observe symptoms that are typical of a zinc deficiency. These include depression, impaired sensory perception, hair loss or brittle nails. These examples are of course not exhaustive and can also have other causes. What is certain, however, is that they can be related to a zinc deficiency.


If it has been determined in one of the above ways that a zinc deficiency is being suffered, a reaction is called for. Certainly, a change in diet can be helpful. However, to respond to an acute condition, treatment by medicines should also be considered. This does not require a doctor's prescription. However, such drugs should be taken only temporarily in response to an acute condition. A permanent solution can only be seen in an appropriate change of diet. In the case of medicines, care should be taken to ensure that the quantity is based on the daily requirement. Only after consulting a doctor should larger amounts of zinc be taken. Whether pregnant women need an additional amount of zinc should also be assessed by the doctor in case of doubt.

Anyone who takes zinc in appropriate quantities should not have to expect side effects. Nevertheless, one's own body should always be observed carefully so that one can react in case of any abnormalities. It is important that zinc is not taken permanently by means of food supplements. It should always be only short periods of intake, with which to respond to an acute state of deficiency.


Zinc plays an important role for the human body. In case of indications, it should be checked whether the own body is sufficiently supplied with zinc. A visit to the doctor may be recommended for this purpose. Who has however still no deficiency symptoms, the own body in addition, not sufficiently with zinc supplies, which should test - before it falls back to medicaments - whether not already a change of the nutrition can be sufficient. Particularly vegetarians and Veganer are endangered to suffer from a zinc deficiency. However, this condition should not be accepted, but possible solutions should be sought. There are often suitable foods that can be integrated into one's diet. In this way, the body can be adequately supplied with zinc not only temporarily, but in the long term. However, if the symptoms cannot be reduced, one should think about helping one's own body with food supplements. However, this should only be a short-term solution that can be used to respond to specific symptoms.