Daily dose

The recommended daily dose is

• 15 mg to 45 mg per day (for infections such as influenza)
• Attention, in case of treatment with 45 mg of zinc per day, the maximum duration should be 4 days.

Properties

Stimulates the immune system

Zinc enables the synthesis of prostaglandins, which are derived from omega-3 and omega-6 fatty acids. Prostaglandins play an anti-inflammatory role and protect the body from the harmful effects of chronic inflammation. Zinc also increases the production and activation of T lymphocytes. As a result, it has an interesting anti-infective effect.

Zinc, skin beauty and acne

This trace element keeps skin and hair healthy. It speeds up healing and cleanses the skin. A good zinc intake is therefore effective in the fight against acne, psoriasis or even eczema. In hair, it promotes shine and strength.

Taste and smell

It preserves the senses, especially the sense of taste and smell. It is often used to treat taste disorders (ageusia, dysgeusia, changes in taste, etc.) that occur after severe treatments such as chemotherapy or radiotherapy.

Antioxidant

Zinc is one of the antioxidant molecules that enable the body to fight free radicals. As a result, it helps protect cells from oxidative stress and premature cell ageing.

Indications

• Common cold
• Flu
• Sore throat
• Stunted growth
• Acne
• Psoriasis
• Conjuntivitis
• Depression
• Premenstrual tension

Requirement

Zinc deficiency usually results in severe fatigue, hair loss, weakened immune system and skin problems.

Visual acuity and sense of smell may also be impaired.

Zinc deficiency is even more serious in young children and pregnant women, as it can be responsible for foetal malformations and growth retardation.

Excess

In excess, zinc increases oxidative stress and weakens the immune system.

It can also cause kidney and urinary tract problems.

In addition, excessive zinc intake can lower levels of 'good' cholesterol and put you at long-term cardiovascular risk.

It is not recommended to exceed dietary recommendations, so be careful with supplements containing it.

Observations

Taking 12.5 mg to 15 mg of zinc every 2-3 hours during the cold season, shortly after the onset of symptoms (maximum 24 hours after the onset of symptoms), reduced the duration of symptoms by 3 days, according to a clinical trial. Zinc can be said to reduce the duration of cold symptoms by about half.

Zinc treatment at a dose of 34 mg per day should not last longer than 4 days (for more than 4 days, too much zinc can have the opposite effect, i.e. weaken the immune system).

It is also highly recommended to take vitamin C if you have a cold. 

Women who take more than 10 mg of zinc a day seem to have fewer PMS symptoms. Studies suggest that the daily dose of zinc (and other minerals effective in treating PMS, such as magnesium, iron and calcium) can be obtained from food or supplements.

Interactions with other nutrients

Zinc is a fragile trace element that is subject to many interactions in the body.

Animal proteins increase its absorption, while phytates in whole grains significantly reduce it.

In addition, copper and iron supplements reduce the absorption of zinc in the body.

Finally, certain antibiotic treatments reduce zinc absorption.

Chemical properties

The atomic symbol for zinc is Zn and its atomic number is 30.

Its specific gravity is 7.134 g.cm-3 and its atomic mass is 65.409 u.

Zinc is a bluish-grey transition metal.

Zinc sulphate occurs as white crystals and is composed of zinc cations and sulphate anions.

Its chemical formula is ZnSO4 and its molecular weight is 161.44 g/mol.

Zinc sulphate is very soluble in water.

It is used in pharmaceuticals and for preserving leather and wood.

Zinc food supplements