Zinc (Zn)

What is zinc?

Zinc (Zn) is an important mineral for, among other things, the skin and our immune system. Supplements with zinc can be beneficial for various skin problems, such as impure skin. Zinc is found, among other things, in protein-rich foods. A serious consequence of zinc deficiency can be reduced growth and development.

What does zinc do in the body?

• Zinc is important for normal growth and development.

• Zinc is important for the immune system.

• Zinc helps transport vitamin A from the liver to the rest of the body.

• Zinc is important for the maintenance of skin, nails and hair.

• Zinc is part of a number of enzymes (substances that start processes) which, among other things, are necessary for our carbohydrate, protein and fat metabolism.

• Zinc appears to have an important function in wound healing.

• Zinc is important for reproduction and vision.

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Which foods are good sources of zinc?

• Good food sources of zinc are:

• Meat

• Liver pâté

• Coarse grain products

• Dairy products

• Iron is important for the absorption of zinc in the body. For those with a vegetarian diet or low iron status, zinc supplementation may therefore be necessary.

Recommended daily intake of zinc

• Children under 10 years: 5 – 12 mg.

• Girls 10-13 years: 8 mg.

• Boys 10-13 years: 11 mg.

• Women 14-17 years: 9 mg.

• Men 14-17 years: 12 mg.

• Women over 17 years: 7 mg.

• Men over 17 years: 9 mg.

• Pregnant women: 9 mg.

• Lactating: 11 mg.

The recommendations vary with age for children under 10 years of age. Vegetarians are recommended a 25-30% higher intake.

Breast milk contains the necessary minerals the child needs, so for children under 6 months who are fully breastfed, supplementation is not recommended unless a doctor or health nurse recommends it.

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What happens with zinc deficiency?Zinc deficiency can occur if you eat a zinc-poor diet. In addition, certain conditions, such as diabetes, burns and prolonged diarrhea, can increase zinc loss. Zinc deficiency can cause many different symptoms. Examples of symptoms of zinc deficiency are:

• Impaired sense of taste.

• Reduced growth.

• Weakened immune system.

• Skin changes.

• Hair loss.

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Advice and guidance on zinc supplements

• Zinc is found in most multi-vitamin-mineral supplements, but there are also separate zinc supplements.

• Zinc supplements are used for zinc deficiency.

• Zinc supplements can also be tried for various skin problems, for example light acne and impure skin.

• Zinc is used in oral care products to counteract bad breath.

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