Can you take vitamin zinc? Zinc in chelated form

Zinc is one of the most important trace elements, without which the normal functioning of the body is impossible. Special meaning zinc has for the stronger sex, since it is involved in the production of testosterone - the main male hormone. AT 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 trace element deficiency.

The role of zinc in the human body

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

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

What Causes a Zinc Deficiency?

The lack of a microelement can be caused by several reasons. Zinc deficiency is based on malnutrition, impaired intestinal absorption, inadequate or impaired binding of zinc to albumins, poor absorption of the trace element by cells, stress, bad habits, vegetarianism, and more.

Why do men need zinc?

During puberty, it can lead to a disruption in the development of the adolescent's reproductive system and provoke discord in its work.

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

Zinc is equally important for full-fledged work immune system. With its shortage, the work of the entire immune system is disrupted, antimicrobial activity macrophages and neutrophils, which leads to a decrease in the synthesis of protective antibodies, which makes the man vulnerable to the effects of viruses and bacteria.

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

Norm of zinc for men

Which daily requirement zinc for male body? For an ordinary man, the norm of a microelement is 15 mg per day. With moderate physical activity, the body should receive from 20 to 30 mg of zinc per day. With enhanced training, the need for a 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 effervescent tablets, drops, capsules or chewable lozenges. Moreover, the release form does not affect the degree of absorption of zinc. It is important what form of this microelement is contained in the preparation. Most often, these are zinc salts (oxide or sulfate). A zinc preparation 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. To date, the optimal form of the mineral is considered to be chelated, which is referred to as “chelate” on the 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, the popularity of the brand and the country of origin.

"Zincteral"

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

Zincteral is prescribed for men as part of a complex treatment for infertility, as well as for impotence. The drug is recommended in order to prevent the development of neoplasms of the prostate gland.

Reception "Zincteral" helps to normalize the work of the nervous and endocrine system, stimulates protein and carbohydrate metabolism, enhances immunity and improves well-being.

The drug should be taken 1 hour before meals or 2 hours after. This scheme of administration 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.

"Selzink"

To treat problems reproductive sphere doctors prescribe drugs containing zinc and selenium (for men, these 2 trace elements are simply irreplaceable). One of such means is the Seltsink vitamin-mineral complex. 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 preparation contains optimal doses of vitamin E, ascorbic acid and beta carotene.

Due to the fact that "Selzinc" is an effective antioxidant, its appointment is advisable for high mental and physical stress, pathologies of the digestive system, 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 in 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 contributes to 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, Alfavit for Men and Parity.

"Duovit for men"

Is a complex vitamin preparation, which contains the entire range of B vitamins, vitamin A, C, D, E, magnesium, manganese, iodine and copper. It is recommended to improve defensive forces body, maintaining tone, with increased physical and mental stress. Reception "Duovita for men" can reduce the risk of prostate diseases, 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 to be taken in certain time days (morning, afternoon and evening). In general, 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 to avoid disappointment and get the desired result.

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

Composition and form of release

Release forms

Tablets
flat cakes
Capsules
Liquid

pharmachologic effect

This mineral is involved in the accumulation of histamine in the body and is the main 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 process of respiration.

In the blood, carbon dioxide under the influence of carbonic anhydrase is converted into bicarbonate gas and hydrogen ions, which are excreted from the body through the lungs and kidneys. This process is integral part body's elimination system carbon dioxide and maintaining normal acid-base balance. Zinc is generally non-toxic. Cases of its overabundance in the body were not observed.

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

Impact 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 make sure that they contain Zn. At special conditions Supplements containing only this element may be prescribed.

Studies have shown zinc to be effective in treating a wide range of ailments and disorders, including acne, childhood malnutrition, gastrointestinal conditions, and leg ulcers. Available scientific evidence the possibility of its use for problems with teeth, for herpes, impaired taste and olfactory sensations and Wilson's disease. The element has a positive effect on the activity of various hormones, including sex hormones and hormones thyroid gland. It appears to increase fertility in both women and men.

Prevention of diseases with the use of 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 on initial stages colds showed that those who sucked zinc lozenges every 2-3 hours recovered about 3 days earlier than those in whom lozenges contained placebo. These same cakes can accelerate the healing of herpetic sores 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 the use of Zinc

This chemical element necessary for the implementation of enzymatic reactions: without it, the function of more than 200 enzymes will be impaired. It is present in all cells of the body and ensures the normal activity of many hormones. There is a lot of this substance in the skin and in the hair, the health of which it maintains along with vitamin A and sulfur. It contributes to the normalization of the function of enzymes that break down damaged collagen fibers, and is involved 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 sores
With violations of taste and smell, accompanying some diseases of the oral cavity
At skin diseases and digestive disorders

Contraindications

Don't take high doses funds. Long-term intake of doses above 100 mg per day may impair immunity. This may impair the absorption of copper, which leads to anemia.
Zinc supplementation may alter the absorption and effectiveness of drugs 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, check with your doctor before taking these supplements.

Side effects

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

Large doses Zn affect the absorption of iron and copper. Zinc must be taken with food to prevent stomach irritation. People with liver damage or stomach problems should check with their doctor before taking zinc supplements. The results of a number of studies conducted over the past few years suggest 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, zinc supplementation should be avoided.

Instructions for use

Method and dosage

15-50mg per day (taken with copper, for 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 zinc supplements at least an hour or two hours after a cup of coffee, as coffee reduces the body's ability to absorb Zn by 50%.

Maximum safe dose at his long-term use is 15 mg; 50 mg is safe for short-term use, although doses of 50 mg or more should be taken only under the direction and supervision of a physician. Supplements above 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 daily or 1.2% topical ointment
At gastrointestinal diseases- 300 mg of 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
With Wilson's disease - 150 mg per day.
For 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
In case of 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 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 more than 1 month may interfere with copper absorption, so for every 30mg of zinc, add 2mg of copper.
Absorption of the drug may be impaired by foods rich in phosphorus, calcium, or plant fibers, such as milk, cheese, poultry, and bran.

Other sources Rich in proteins. It is abundant in beef, pork, liver, poultry meat (especially dark), eggs and seafood (especially oysters). Other sources include cheese, beans, nuts, and wheat germ, but the element from these foods is more difficult to digest than from meat.

Method and dosage of zinc sulfate

Zinc sulfate is a preparation of inorganic nature.

Dosage forms: Produced in the form of a powder and a 0.25% solution in 10 ml vials 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: Assign when inflammatory diseases conjunctiva of the eyes (conjunctivitis), mucous membrane of the larynx (laryngitis), urethra(urethritis) and vagina (vaginitis).

Instructions for use: When conjunctivitis is instilled into the eye, 1-2 drops of a 0.25% solution of the drug 2-4 times a day. With laryngitis, a 0.25-0.5% solution is used to spray or lubricate the mucous membrane of the larynx. With urethritis or vaginitis, douching is carried out 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 vials is 2 years, in tube-droppers - 2.5 years.

Method and dosage of zinc oxide

Applied 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 - is unknown.

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

If the reception is missed If you forgot to apply before sun exposure, apply ointment as soon as you remember. For skin lesions, follow the recommendations given by your doctor.

Discontinuation of the drug You can stop using the product if you no longer need it or 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 getting the drug. special measures precautions should be taken when standing on reflective surfaces (sand, water, concrete).

Precautionary measures

Zinc may be of particular benefit to the elderly, who are often deficient in this substance, as a survey showed 118 regarding healthy patients one of the nursing homes in Rome. Those who took 25 mg of the drug for 3 months showed an improvement in the state of the immune system. Researchers believe Zn may revive activity thymus that produces immune cells.

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

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

Products with high content zinc
	lamb meat
Hamburger
(15% fat)	Dry cereal breakfast
Beef	fiber-rich
	Rye bread
Pork sausages (no additives)
	Hazelnut
	Lentils
Veal	Green pea
Turkey meat
Pork stew
	Mackerel, mackerel


Village pate

The body's need for zinc

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

Signs of Zinc Deficiency severe forms Deficiencies are rare, but mild deficiencies can lead to delayed wound healing, increased colds and flu, changes in taste and smell, and skin conditions such as acne, eczema, and psoriasis. Deficiency can change 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 use of more than 100 mg per day disrupts 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 Zinc preparation, the instructions for use of which include general information and treatment regimen. The text is provided for informational purposes only and is not 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, a bodybuilder often resorts to taking a variety of food additives. The use of zinc, creatine monohydrate, HMB and similar substances is an essential addition to the diet of every serious person involved in sports.

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 athletes are especially acute. Most athletes suffer from a lack of zinc, and without it, it is impossible to achieve continuous and safe muscle growth. Therefore, each athlete needs to clearly control the sufficient intake of zinc in the body.

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

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

The trace element is required for a full-fledged 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 work of visual receptors depends. And if a person begins to see poorly in the dark, then this, first of all, can signal a lack of zinc.

Zinc has another 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 trace element, the absorption of iron with copper will be suppressed and, conversely, the intake more these metals will reduce the process of zinc absorption.

Most trace elements contain meat and liver. Vegetarians can replace these products: legumes and grains, pumpkin seeds, almond, sesame, walnuts, sunflower. Some of these products contain phytate. It impairs absorption minerals. The first cases of zinc deficiency are associated precisely with the fact that phytic acid was present in large quantities in food. Currently, it is not difficult to purchase products that are saturated with zinc.

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

Are characteristic of 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;
fragility of nails;
hair loss;
muscle weakness;
diarrhea;
constant feeling of fatigue;
delay in growth, physical and sexual development.

Micronutrient deficiencies can lead to sexual function which occurs in both sexes. May decrease libido menstrual cycle, be observed erectile dysfunction. Violations in the process of spermatogenesis can cause infertility.

Against the background of a lack of zinc, immunity weakens. This makes the body vulnerable to various allergies and infections. Given the importance of the substance for the organs of vision, such eye diseases like macular degeneration, myopia and cataracts. Often there is a change in taste, appetite, smell. If all these signs are observed at the same time, this indicates a severe zinc deficiency.

Can lead to a lack of a substance genetic feature transport of trace elements.

Causes of Zinc Deficiency

To avoid this deficiency important element, you need to carefully monitor the diet. Deficiency can be provoked as a lack rich in zinc products, and the lack of food required by the body, including with strict diets or an incorrectly compiled menu.

Deficiency can be caused by diseases of the liver, pancreas, which lead to malabsorption of this trace element. The amount of zinc in the body is negatively affected by the abuse of alcoholic beverages.

From zinc deficiency adolescents 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 trace element depends on age. An adult needs about forty milligrams, a teenager and a child require a substance in smaller quantities. There is a category of people who consume zinc in a much higher concentration. First of all, they are bodybuilders.

This is due to the fact that this trace element stimulates the growth muscle mass, is actively spent during training, and, therefore, must be replenished. The dosage of the substance received 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 eye, hair and bone health, skin health, and the ability to concentrate. According to recent studies, taking zinc tablets can even help relieve flu symptoms and speed up recovery.

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

dry hair and early gray hair, reduced ability to taste food and smells, delayed wound healing, attention deficit disorder, visual impairment and cataracts, acne and dry skin, weakening of the immune system.

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

Household wisdom says that vitamins A and C are enough 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), a protective eye pigment. Research shows that the so-called age deterioration vision” is partly due to a 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, compared with other trace elements, is considered even less digestible. 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-vitamin complexes.

Scientists-pharmacologists have developed many drugs with zinc, and in different forms, very different 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 preparations zinc sulfate and oxide. These forms are assimilated much worse than others. and are mainly used outdoors. Zinc sulfate taken orally strongly irritates the gastrointestinal mucosa and causes vomiting (reflex). In some cases, after the absorption of zinc ions, intoxication develops. Similarly, zinc oxide: after ingestion, an emetic effect is observed, symptoms of the resorptive action of ions appear.

More digestible 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 that of sulfate.

Best absorbed

(61.3%),

zinc picolinate, and (60.9%).

The digestibility of zinc oxide 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 medicinal product than inorganic compounds. In other words, chelated zinc has three very compelling benefits:

high bioavailability,
visible effect in the treatment of diseases,
maintaining the optimal level of trace elements in the body.

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

The problem is that zinc is such a snob element that very often refuses to work in a team with other substances. For example, five simple recommendations Consider what and how 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 easily extract zinc from. Animal proteins have traditionally been considered rich in zinc, especially in seafood such as crabs and oysters. How? Are you not eating enough lobster and oysters? Like if you are tired of eating oysters every day.

Yes, in general, in this case, it is unlikely that anyone needed 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 facilitated by two important amino acids found in these foods are 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 useful and contain a lot of important nutrients, but they also contain phytic acid that interfere with the absorption of zinc. BUT animal protein not only contains zinc itself, but also reduces Negative influence phytic acid for its bioavailability.
Eat brewer's yeast, as well as products obtained with the use of yeast (bread, kvass), if you tolerate them normally. The absorption of zinc is facilitated by the enzymes that they contain. They will interfere with phytic acid, which in turn interferes with the absorption of zinc.
Eat a handful of nuts for an 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 stick to them or your diet is mainly plant food, then with the permission of the doctor it is advisable to take supplements or