Get to Know How to Choose Zinc
For the immune system to function properly, our bodies need zinc. Frequent colds, viral and bacterial diseases, most likely indicate its deficiency.
Zinc not only helps to form immune defences but is also actively consumed by our body in any immunodeficiency state. Even an innocent cold on the lip caused by the herpes virus requires a certain amount of resources from the body. The following article will describe how to choose zinc and why it is needed.
How do you understand that you have a zinc deficiency?
The surest way to understand this is to pass special tests. But there are conditions that create a predisposition to deficiency: low or no protein in the diet, bowel and liver diseases, frequent alcohol intake, inflammatory diseases, elderly age.
Along with its great importance, this microelement is also very capricious. Despite the fact that its daily requirement does not exceed 20 mg, it is difficult to get it from food, it is not always properly absorbed and quickly consumed.
High amounts of calcium, iron and fibre in the diet impair zinc absorption. Therefore, both zinc-rich foods and supplements should be consumed separately from supplements and foods high in calcium and iron.
Which form of zinc to choose?
Almost any manufacturer of dietary supplements has its own line of zinc-containing additives, so you can choose a jar with an optimal price-to-dosage ratio. But in order not to make a mistake and not always waste your money, pay attention to the composition indicated on the label. The effectiveness of zinc-containing complexes is due to the form of the active substance.
There are several forms of zinc: oxide, sulphate, glycinate, acetate, picolinate, gluconate, citrate, and monomethine. They differ in purpose, degree of assimilation and the presence or absence of side effects.
Knowing about the active forms of zinc, remember that you should not purchase a supplement where the form is not indicated in the description. Perhaps this is an oversight of the manufacturer and there may be a high-quality product in the jar, but you cannot know for sure, which means it is better to choose those brands that have nothing to hide.
How to properly take Zinc?
As mentioned above, some substances and products can reduce the bioavailability of zinc. Therefore, zinc should be taken separately from calcium, iron, copper, and vitamin B9 supplements, and should not be combined with very salty, sugary foods.
Vitamins A, C, B2 and B6 improve the absorption of zinc. Chelated forms of zinc can be taken with meals, the rest – one hour before or one hour after a meal.
When taken prophylactically, the dosage of pure zinc is 11 mg for women, 15 mg for men. At the first signs of a cold and with a pronounced deficiency, the dosage can be increased to 40 mg of zinc per day. The duration of the course is no more than 3 weeks.
Always consult with the professional and conduct the tests if necessary. To find zinc and other vitamins visit the My Protein website.
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