Can I take vitamin zinc? Chelated zinc

Zinc is one of the most important microelements, without which normal functioning of the body is impossible. Special meaning zinc is important for the stronger sex, since it is involved in the production of testosterone, the main male hormone. IN the largest quantities the mineral is found in oysters and seafood, beef liver and fish, meat and nuts, pumpkin and sunflower seeds. A zinc preparation for men, which can be purchased at a pharmacy or ordered online, will help fill the microelement deficiency.

The role of zinc in the human body

Zinc is an essential trace element that takes Active participation in almost all processes occurring in the body. It is present in more than 300 enzymes and hormones. The role of the mineral in the body is as follows:

regulates work nervous system: together with B vitamins, has a positive effect on the functioning of the cerebellum, improves memory, concentration and mood;
being powerful immunomodulator, helps to increase protective properties body;
normalizes the functioning of the sex glands: enhances the production of sex hormones, increases sperm activity, prevents the development of prostate adenoma;
necessary during pregnancy: helps maintain an optimal balance of hormones and cope with stress;
provides normal height, development and puberty body;
indispensable for hair, nails and skin growth;
prevents the development of diabetes mellitus;
increases visual acuity;
has an anti-inflammatory and wound-healing effect;
improves digestion and pancreas function;
acts as an antioxidant;
takes part in hematopoietic processes.

What causes zinc deficiency?

Micronutrient deficiency can be caused by several reasons. Zinc deficiency is based on poor nutrition, impaired absorption processes in the intestines, inadequate or impaired binding of zinc to albumin, poor absorption of the microelement by cells, stress, bad habits, vegetarianism, etc.

Why does a man need zinc?

During puberty, it can lead to disruption of the development of the adolescent’s reproductive system and provoke disruption in its functioning.

Mineral deficiency in men reproductive age is common cause disorders of the testes: the production of testosterone and sperm decreases, sperm motility decreases. As a result, the chances of fertilization are greatly reduced. This is why zinc is essential for those planning to conceive. If the problem is ignored and therapy is not carried out in a timely manner using zinc preparations for men, the list of which will be presented below, this can lead to work failure prostate gland.

Zinc is no less important for full-fledged work immune system. If there is a lack of it, the functioning of the entire immune system is disrupted and the antimicrobial activity macrophages and neutrophils, which leads to a decrease in the synthesis of protective antibodies, which makes a man vulnerable to the effects of viruses and bacteria.

Zinc is also necessary for men who actively engage in sports. The fact is that during intense physical activity, the microelement is lost along with sweat. For this reason, zinc supplements for men are often prescribed to professional athletes, as well as to those whose lifestyle involves regular physical activity.

Zinc norm for men

Which daily requirement zinc for male body? For an ordinary man, the microelement norm is 15 mg per day. With moderate physical activity, the body should receive from 20 to 30 mg of zinc per day. During intense training, the need for the mineral is 25-30 mg, and during sports competitions- 35-40 mg per day.

Zinc preparations

Preparations containing zinc for men are presented in various dosage forms. These can be coated or uncoated tablets, instant dissolving effervescent tablets, drops, capsules or chewable lozenges. Moreover, the release form does not in any way affect the degree of zinc absorption. What is important is what form of this microelement is contained in the preparation. Most often these are zinc salts (oxide or sulfate). A zinc supplement for men in this form is the cheapest, but it is worth noting that the sulfate form of zinc is absorbed by the body the worst. Today, the optimal form of the mineral is considered to be chelated, which is designated “chelate” on packaging with vitamins. Its effectiveness is confirmed by numerous positive reviews. Forms such as picolinate, citrate, monomethionine, acetate and glycerate also have good bioavailability.

Next we will consider the most popular and effective drugs zinc for men, the price of which can vary greatly depending on the activity of the form of the constituent elements, brand awareness and country of origin.

"Zinkteral"

“Zincteral” is a zinc preparation for men, which doctors prescribe most often. Available in the form of tablets coated film-coated. One tablet contains 124 mg of zinc sulfate.

"Zincteral" is prescribed to men as part of a comprehensive treatment for infertility, as well as for impotence. The drug is recommended to prevent the development of prostate tumors.

Taking Zincteral helps normalize the functioning of the nervous and endocrine system, stimulates protein and carbohydrate metabolism, increases immunity and improves well-being.

The drug should be taken 1 hour before eating or 2 hours after. This dosage regimen allows zinc to be better absorbed.

The dosage and duration of therapy is determined by the doctor individually depending on the type of pathology and its severity.

"Seltsink"

To treat problems reproductive sphere doctors prescribe medications containing zinc and selenium (for men, these 2 microelements are simply irreplaceable). One of these products is the vitamin and mineral complex “Selzinc”. Preparations with zinc and selenium for men are good because the combination of these two elements in one preparation is very convenient for complex therapy infertility and prostate diseases. Both elements do not interfere with the assimilation of each other. In addition to zinc and selenium, the drug contains optimal doses of vitamin E, ascorbic acid and beta-carotene.

Due to the fact that Selzinc is an effective antioxidant agent, its use is advisable for high mental and physical stress, pathologies of the digestive system, and infectious diseases.

There is only one contraindication to taking Selzinc - individual intolerance its components.

"Zinc Chelate"

The advantage of the drug is that it contains zinc. Its content in 1 capsule is 22 mg. "Zinc Chelate" is prescribed to increase immunity, improve and restore the functioning of the prostate gland. In addition, taking the drug helps speedy recovery tissues after injuries and operations and prevents the development of diabetes mellitus.

Zinc in multivitamin complexes

The most popular multivitamin preparations containing zinc for men are “Duovit for men”, “Alphabet for men” and “Parity”.

"Duovit for men"

Is a comprehensive vitamin preparation, which contains the entire range of B vitamins, vitamin A, C, D, E, magnesium, manganese, iodine and copper. He is recommended for promotion protective forces body, maintaining tone, with increased physical and mental stress. Taking Duovit for Men can reduce the risk of prostate diseases and improve sperm motility.

The daily dose of the drug is 1 tablet. The course of therapy is 30 days.

"Alphabet for men"

This vitamin and mineral complex is available in the form of multi-colored tablets. Each color of the tablet has a separate composition and is intended for use in certain time days (morning, afternoon and evening). In general, the “Alphabet for Men” consists of 13 vitamins and 9 minerals (including zinc), L-carnitine, L-taurine, and eleutherococcal extract.

The balanced composition of the vitamin-mineral complex allows you to strengthen the nervous and immune systems, improve the functioning of the male reproductive system, increase energy tone and mental performance.

"Parity"

This vitamin and mineral preparation is manufactured by Evalar from herbal ingredients and refers to dietary supplements. The content of zinc oxide in 1 capsule is 15.6 mg.

First of all, “Parity” is intended for men suffering from erectile dysfunction. Its action is aimed at stimulating the production of testosterone, and, as a result, increasing potency.

The drug is taken 1 capsule per day for 15 days.

Of course, zinc is a very important element for normal operation body, however, before taking zinc tablets for men, it is better to consult a specialist and undergo an appropriate examination. Remember that only a competent approach to treatment will help you avoid disappointment and get the desired result.

This substance is necessary for enzymes involved in DNA synthesis, for wound healing and for maintaining hormonal balance body. Zinc (Zn) is an essential element that ensures reliable functioning of the immune system. Many people get an insufficient amount this vital substance.

Composition and release form

Release forms

Pills
Flatbread
Capsules
Liquid

pharmachologic effect

This mineral is involved in the body's accumulation of histamine and is a major component of a number of enzymes, including ribonucleic acid (RNA) and deoxyribonucleic acid (DNA), as well as carbonic anhydrase. The latter plays a key role in the breathing process.

In the blood, carbon dioxide is converted by carbonic anhydrase into carbon dioxide and hydrogen ions, which are excreted from the body through the lungs and kidneys. This process is integral part systems for ridding the body of carbon dioxide and maintaining normal acid-base balance. Zinc is generally non-toxic. There were no cases of its excess in the body.

Zinc is essential for every cell in the body. It is concentrated in muscles, bones, skin, kidneys, liver, pancreas, eyes and prostate gland. The human body cannot produce this element and therefore depends entirely on its external sources.

Effect on the human body

Element plays important role in hundreds of processes occurring in the body - from cell growth, puberty and immune reactions before the formation of taste and olfactory sensations. Therefore, every person who takes a daily multivitamin and mineral supplements, must ensure that they contain Zn. At special conditions Supplements containing only this element may be prescribed.

Research has shown that zinc is effective in treating a variety of diseases and disorders, including acne, childhood malnutrition, gastrointestinal diseases and leg ulcers. Available scientific evidence the possibility of its use for problems with teeth, herpes, disorders of taste and smell, and Wilson's disease. The element has a positive effect on the activity of various hormones, including sex hormones and hormones thyroid gland. It apparently increases fertility in both women and men.

Prevention of diseases when using zinc

Required for normal functioning The immune system element can take part in protecting the body from colds, flu, conjunctivitis and other infections. Observations of 100 patients per initial stages colds showed that those who sucked zinc lozenges every 2-3 hours recovered about 3 days earlier than those whose lozenges contained a placebo. These same cakes can speed up the healing of herpetic ulcers and help with sore throats. Preliminary studies have shown that the substance may help with cancer, diseases of the central nervous system, diabetes, papillomatosis, kidney disease, leprosy, menopausal symptoms, rheumatoid arthritis and sickle cell anemia in adults.

Indications for use of Zinc

This chemical element necessary for enzymatic reactions: without it, the function of more than 200 enzymes will be disrupted. It is present in all cells of the body and ensures the normal functioning of many hormones. There is a lot of this substance in the skin and hair, the health of which it supports along with vitamin A and sulfur. It helps normalize the function of enzymes that break down damaged collagen fibers and participates in the formation of new ones.

In addition, Zn strengthens the immune system. The presence of white spots on the nail plate indicates a deficiency of zinc in the body.

To strengthen the immune system and fight various infections
To maintain fertility
For malnutrition in childhood
For leg ulcers and herpetoid ulcers
For disturbances of taste and smell accompanying certain diseases of the oral cavity
At skin diseases and digestive disorders

Contraindications

Don't accept high doses facilities. Taking doses over 100 mg per day for a long time can impair the immune system. This may impair copper absorption, leading to anemia.
Zinc supplements may alter the absorption and effectiveness of medications such as tetracycline, captopril, pancreatic enzymes, thiazide diuretics, and vitamin A and niacin. Talk to your doctor about the possibility of their local application.
If you are sick, consult your doctor before taking these supplements.

Side effects

Among the possible side effects associated with the use of large doses include nausea, vomiting, intestinal cramps, hepatitis, liver failure, intestinal bleeding, kidney dysfunction, Various types anemia and increased frequency respiratory infections in children.

Large doses Zn affects the absorption of iron and copper. Zinc must be taken with food to prevent stomach irritation. People with liver damage or stomach problems should consult their doctor before taking zinc supplements. A number of studies over the past few years have suggested a link between zinc and Alzheimer's disease. One study found that Zn improves mental activity patients suffering from Alzheimer's disease. However, while the effect of zinc on Alzheimer's disease is not fully understood, people with this diagnosis and those who have increased risk this disease, you should refrain from taking additional zinc.

Instructions for use

Method and dosage

15-50 mg per day (taken with copper, at a zinc to copper ratio of 10:1). The daily recommended dose is 15 mg for men and 12 mg for women. Coffee drinkers should take a zinc supplement at least one to two hours after a cup of coffee, as coffee reduces the body's ability to absorb Zn by 50%.

Maximum safe dose with him long-term use is 15 mg; 50 mg is safe for short-term use, although doses of 50 mg and above should only be taken as directed and under the supervision of a physician. Supplements greater than 150 mg per day suppress the immune system and may cause other side effects.

Solubility: Insoluble in water.

Dosage:

As a general supplement, 30 mg per day.
For acne - 135 mg per day or 1.2% ointment topically
At gastrointestinal diseases- 300 mg zinc acexamate per day.
For infertility - 50 mg per day.
For leg ulcers - 660 mg of zinc sulfate per day.
For taste disorders - 100 mg per day
For Wilson's disease - 150 mg per day.
For a common cold - 10-23 mg in the form of lozenges every 2 hours, but not more than 150 mg per day. Children should take 10 mg per day or 1 mg per 1 kg of body weight
For malnutrition in children - 10 mg per day or 1 mg per 1 kg of body weight.
For topical use: acne - 1.2% zinc ointment.
For teeth 0.5% zinc citrate. Herpes 0.3% zinc ointment

Take the medicine 1 hour before meals or 2 hours after meals. If it causes stomach irritation, take it with a low-fiber meal
Do not take iron and zinc supplements at the same time
Take Zinc no earlier than 2 hours after taking antibiotics
Taking Zn for longer than 1 month may interfere with copper absorption, so for every 30 mg of zinc, add 2 mg of copper.
Product absorption may be impaired by foods rich in phosphorus, calcium or plant fibers, such as milk, cheese, poultry and bran.

Other sources Rich in the protein element. There is a lot of it in beef, pork, liver, poultry (especially dark meat), eggs and seafood (especially oysters). Other sources include cheese, beans, nuts and wheat germ, but the element from these foods is more difficult to absorb than from meat.

Method and dosage of zinc sulfate

Zinc sulfate is a preparation of inorganic nature.

Dosage forms: Available in powder form and 0.25% solution in 10 ml bottles and dropper tubes ( eye drops) 1.5 ml in a package of 2 pieces.

Medicinal properties: The drug has antiseptic and astringent properties.

Indications for use: Prescribed when inflammatory diseases conjunctiva of the eyes (conjunctivitis), mucous membrane of the larynx (laryngitis), urethra(urethritis) and vagina (vaginitis).

Instructions for use: For conjunctivitis, 1-2 drops of a 0.25% solution of the drug are instilled into the eye 2-4 times a day. For laryngitis, use a 0.25-0.5% solution to spray or lubricate the laryngeal mucosa. For urethritis or vaginitis, douching is done with a 0.1-0.5% solution.

Side effects and complications: Not identified.

Contraindications: Not installed.

Storage: The drug is stored in normal conditions. The shelf life of the powder is unlimited, the solution in bottles is 2 years, in tube droppers is 2.5 years.

Method and dosage of zinc oxide

Apply as needed. The drug is applied to the affected surfaces and to those areas of the skin that need to be protected from exposure to sunlight.

Start of action As a sunscreen - immediate. As an antiseptic - unknown.

Duration of action As a sunscreen - as long as the product is applied to the skin. As an antiseptic - unknown.

If an appointment is missed If you forget to apply before going out in the sun, apply the ointment as soon as you remember. For skin lesions, follow the recommendations given by your doctor.

Stop taking the drug You can stop using the product if you no longer need it or if your skin condition improves.

special instructions: For sun protection, Zinc should be applied before sun exposure and reapplied every 1-2 hours, especially after swimming or heavy sweating, and after eating and drinking. Protect your eyes from contact with the drug. Special measures precautions should be taken when standing on reflective surfaces (sand, water, concrete).

Precautionary measures

Zinc may be especially beneficial for older people, who are often deficient in the nutrient, according to a study of 118 relatively healthy patients one of the nursing homes in Rome. Those who took 25 mg of the drug for 3 months showed an improvement in their immune system. Researchers believe Zn may revive activity thymus gland that produces immune cells.

Research has shown that when physical activity zinc is excreted in sweat and urine. Maybe that's why moderate loads stimulate the immune system, and excessive ones lead to its decrease. Vegetarians may be deficient in the element. For them good source The element may be almonds, 100 g of which contain about 6 mg of Zn (half the recommended daily dose for men).

Richest in this mineral following products: oysters, ginger root, pecans, split peas, Brazilian nut, egg yolk, whole grain wheat, rye, oats, peanuts, lima beans, almonds, walnuts, sardines, chicken, shellfish, tuna, haddock and shrimp. Recommended daily norm is 15-20 mg.

Products with high content zinc
	Lamb meat
Hamburger
(15% fat)	Breakfast cereal,
Beef	rich in fiber
	Rye bread
Pork sausages (without additives)
	Hazelnut
	Lentils
Veal	Green pea
Turkey meat
Pork stew
	Mackerel, mackerel


Country pate

The body's need for zinc

Symptoms of Zinc Deficiency These include white spots, stripes on the nails or their opacity, loss of taste, smell and appetite, delayed sexual development in adolescence, underdevelopment of the penis and insufficient growth of body hair in boys, irregular menstrual cycle in girls, infertility and weakened reproductive function in adults, poor healing wounds, hair loss, increased susceptibility to infections, decreased salivation, skin damage, stretch marks, decreased absorption nutrients, delayed development of bones, muscles and nervous system, defects in offspring, dwarfism.

Signs of Zinc Deficiency Severe forms Deficiency of the element is rare, but a slight deficiency can lead to delayed wound healing, an increase in colds and flu, changes in taste and smell, and skin diseases such as acne, eczema and psoriasis. Deficiency can alter blood sugar levels and increase the risk of diabetes, as well as lead to a decrease in sperm count.

Signs of excess Zinc Long-term intake of more than 100 mg of the drug per day impairs the immune system and reduces the level of “good” cholesterol. Doses greater than 200 mg per day may cause nausea, vomiting and diarrhea.

Price in pharmacies

The price of Zinc in different pharmacies can vary significantly. This is due to the use of cheaper components and pricing policy pharmacy network.

Read the official information about the drug Zinc, the instructions for use of which include general information and treatment plan. The text is provided for informational purposes only and cannot serve as a substitute for medical advice.

Zinc- one of the most important elements for every person. It is part of hundreds of enzymes, proteins that perform protective functions. Its content in the body is small and varies from two to three grams. Most of this substance is found in the nervous, muscular, bone tissue, as well as in the kidneys, liver and glands.

To build impressive muscle mass, bodybuilders often resort to taking a variety of food additives. Supplementation with zinc, creatine monohydrate, HMB and similar substances is an essential addition to the diet of any serious exerciser.

Reception active additives does not guarantee complete replenishment of the required amount of substances, vitamins, elements. This also applies to zinc. Its deficiency is experienced by many, but especially by athletes. Most athletes suffer from zinc deficiency, and without it it is impossible to achieve continuous and safe muscle growth. Therefore, every athlete needs to clearly monitor the sufficient intake of zinc in the body.

The element plays several at once important functions. As a component of enzymes, it affects the metabolism of substances such as fats, carbohydrates, and proteins. Zinc is contained in the enzyme carbonic anhydrase, which is not the least important in the balance acid-base balance. The implementation of redox processes is impossible without this trace element.

Zinc takes part in this complex process, like gene expression. It consists of reading the information encoded in DNA, its subsequent transcription in the form of RNA and its further conversion into protein. Being an integral part of deciphering information from DNA molecules, the microelement is inextricably linked with both intracellular division and apoptosis - programmed cell death.

The microelement is required for full sexual, intellectual, physical development, maintaining general tone and the immune system. It affects the metabolism of retinol - true vitamin A and its derivatives, on which the functioning of visual receptors depends. And if a person begins to see poorly in the dark, then this, first of all, may signal a lack of zinc.

Zinc has one more thing important property. The absorption of metals that are present in proteins such as transferrin and albumin depends on it. If you regularly consume at least 50 milligrams of this microelement, the absorption of iron and copper will be suppressed and, conversely, the intake more of these metals will reduce the absorption process of zinc.

Meat and liver contain the most microelements. For vegetarians, these products can replace: legumes and grains, pumpkin seeds, almonds, sesame, walnuts, sunflower. Some of these products contain phytate. It impairs the absorption process minerals. The first cases of zinc deficiency are associated precisely with the fact that phytic acid was present in large quantities in food. Currently, purchasing products that are saturated with zinc is not difficult.

The amount of zinc present in the body is usually determined by its plasma concentration. This indicator is not accurate and does not allow one hundred percent to determine the ratio of the microelement as a whole.

What are the consequences of zinc deficiency?

Deficiency of performing important biological functions microelement affects the functioning of many systems in human body. Unfortunately, it is extremely difficult to diagnose. This is due to the fact that the symptoms are not pronounced and are characteristic exclusively of zinc deficiency.

Are inherent in the violation protein synthesis, steroid hormones, immune system:

acne;
difficult-to-heal and poorly healing wounds;
thickening and discoloration of the skin;
seals;
the appearance of stretch marks;
brittle nails;
hair loss;
muscle weakness;
diarrhea;
constant feeling of fatigue;
delay in growth, physical and sexual development.

Microelement deficiency can also lead to disorders sexual function, which manifests itself in representatives of both sexes. Libido may decrease and be disrupted menstrual cycle, be observed erectile disfunction. Disturbances in the process of spermatogenesis can cause infertility.

Due to a lack of zinc, the immune system weakens. This makes the body vulnerable to various allergies and infections. Considering the importance of the substance for the organs of vision, such eye diseases, such as macular degeneration, myopia and cataracts. There is often a change in taste, appetite, and sense of smell. If all these signs are observed at the same time, this indicates a severe zinc deficiency.

A lack of substance can lead to genetic trait transportation of microelements.

Causes of zinc deficiency

To avoid a shortage of this important element, you need to carefully monitor your diet. Deficiency can be caused by either a lack of rich in zinc products, as well as a lack of food required by the body, including strict diets or an incorrectly composed menu.

A deficiency can be caused by diseases of the liver and pancreas, which lead to impaired absorption of this trace element. Abuse of alcoholic beverages has a negative effect on the amount of zinc in the body.

From zinc deficiency Teenagers and children are most often affected younger age, women during pregnancy and lactation.

How much zinc does a person need?

The daily intake of this microelement depends on age. An adult needs approximately forty milligrams, adolescents and children require the substance in smaller quantities. There is a category of people who consume zinc in much higher concentrations. These primarily include bodybuilders.

This is due to the fact that this microelement stimulates growth muscle mass, is actively spent during training, and, therefore, must be replenished. The dosage of the substance obtained with food is not enough. Therefore every bodybuilder should take special complexes and additives.

Sources of zinc

Vegetable

Nuts, grains, legumes, pumpkin seeds, mushrooms, cereals, garlic, cabbage, asparagus, apples, pears, plums, cherries, potatoes, beets, carrots.

Animals

Beef liver, meat, fish and seafood, milk, cheese, poultry, eggs.

Zinc is essential for healthy eyes, hair and bones, healthy skin, and the ability to concentrate. According to recent studies, taking zinc tablets can even relieve flu symptoms and speed up recovery.

Zinc deficiency leads to hair loss (including eyebrows and eyelashes),

dry hair and early greying, decreased ability to taste and smell food, delayed wound healing, attention deficit disorder, blurred vision and cataracts, acne and dry skin, weakened immune system.

Perhaps, The importance of zinc for eye health is the most surprising fact.

Conventional wisdom says that vitamins A and C are sufficient for eye health, but it turns out that zinc plays an important role in the transfer of vitamin A from the liver to the retina of the eyes and the formation of melanin (not to be confused with melatonin, which is responsible for healthy sleep), protective eye pigment. Research shows that the so-called age-related deterioration vision" partly occurs precisely due to long-term zinc deficiency in the body.

In what form is zinc best absorbed?

Useful minerals are not absorbed as easily as we would like, and zinc is considered even less digestible compared to other microelements. Moreover, its various compounds negatively affect the intake of many other important microelements into the body. For example, zinc can interfere with the absorption of calcium, copper or iron. That is why they are often present in the compositions of various mineral and vitamin complexes.

Pharmacological scientists have developed many drugs with zinc, and in different forms, differ greatly in bioavailability. Zinc-containing forms used in modern medicine:

Zinc sulfate.
Zinc oxide.
Zinc glycinate.
Zinc gluconate.

Zinc picolinate.
Zinc chelate.
Zinc acetate.
Zinc citrate.

Most common medical supplies zinc- sulfate and oxide. These forms are absorbed much worse than others and are used mainly externally. Zinc sulfate taken orally strongly irritates the gastrointestinal mucosa and causes vomiting (reflexively). In some cases, after absorption of zinc ions, intoxication develops. Zinc oxide is the same: after ingestion, an emetic effect is observed, and symptoms of the resorptive effect of ions appear.

The more absorbable forms are glycinate, picolinate, and zinc monomethionine.

According to the results of testing conducted by one of the US institutes, bioavailability of zinc glycinate is 16% higher than zinc sulfate.

Best absorbed

(61.3%),

zinc picolinate, and (60.9%).

Zinc oxide absorption is lower (49.9%), and for some people it is even zero

Numerous experiments and studies have confirmed that — best form zinc Chelates are absorbed much more efficiently. They maintain the level of zinc necessary for health in our body, and they are also more effective as medicine than inorganic compounds. In other words, the chelated form of zinc has three very compelling advantages:

high bioavailability,
visible effect in the treatment of diseases,
maintaining optimal microelement levels in the body.

The adult body only needs 10-12 mg of absorbed zinc per day. Despite such a minuscule need, the importance of this element is incomparably higher. Zinc deficiency may be a cause pathological conditions varying degrees severity: from loss of appetite, hair loss and acne, to visual impairment and depression. However, zinc is found in many foods that we eat daily. Where then does the deficit come from?

The problem is that zinc is such a snob element, which very often refuses to work together with other substances. Using the example of five simple recommendations Let's look at what and how it affects the absorption of zinc.

How to improve the absorption of zinc in the body?

The first thing you need to know is where the body can most easily extract zinc. Animal proteins are traditionally considered zinc-rich foods, especially in seafood such as crab and oysters. How? Are you not eating enough lobster and oysters? Like it if you're tired of eating oysters every day.

Yes, it’s unlikely that in this case anyone would need advice on how zinc is better absorbed. But Russian rivers are not filled with oysters alone. The diet should contain beef, pork, poultry, milk, cheese, natural yogurt. In addition, the absorption of zinc is promoted by two important amino acids, which are found in these products - cysteine and methionine.

If the basis of your diet is a side dish of various cereals (especially rice) and legumes, make sure that meat is also present on the plate more often. No one argues - cereals themselves are healthy and contain a lot of important nutrients, but they also contain phytic acid, which interfere with the absorption of zinc. A animal protein not only contains zinc itself, but will also reduce Negative influence phytic acid on its bioavailability.
Use brewer's yeast, as well as products made with yeast (bread, kvass), if you tolerate them normally. The absorption of zinc is facilitated by the enzymes they contain. They will interfere with phytic acid, which in turn interferes with the absorption of zinc.
Eat a handful of nuts for your afternoon snack. Almonds, pistachios, walnuts are rich in zinc, as well as protein, which will improve its availability.
Vegan/vegetarian diets contain a large number of phytic acid. If you adhere to them or your diet mainly consists of plant food, then with the permission of your doctor it is advisable to take supplements or