Zinc in food: Why is it important?

Zinc is an essential trace element that plays a key role in the immune system, wound healing, skin health, and metabolism. Since the body cannot produce zinc itself, it must be obtained through diet or supplements.

What is zinc?

Zinc is involved in over 300 enzymatic processes, including regulating metabolism, supporting the immune system, and tissue repair. Studies show that adequate zinc intake strengthens the immune system, promotes skin health, and supports cell division.

Study: A study published in the American Journal of Clinical Nutrition shows that regular zinc intake reduces the risk of infection in older adults. (AJCN source)

Recommended daily dose:

• Men: 10 mg
• Women: 7 mg

Source: German Nutrition Society (DGE)

Foods high in zinc

Zinc is found in many foods, with animal products having the highest concentration.

Animal sources of zinc

1. Meat: Beef, pork and poultry.
2. Fish and seafood: Oysters contain up to 20 mg of zinc per 100 g and are among the best natural sources of zinc.
3. Dairy products: Cheese, yogurt and milk contain moderate amounts of zinc.

Study: According to a publication in the Journal of Trace Elements in Medicine and Biology, animal-based zinc sources are better absorbed because they do not contain phytates. ( Trace Elements source )

Plant-based zinc sources

1. Nuts and seeds: pumpkin seeds, sunflower seeds and cashew nuts.
2. Legumes: lentils, chickpeas and beans.
3. Whole grain products: oatmeal, quinoa and whole grain bread.

Tip: Plant-based zinc is less readily absorbed due to phytic acid. Soaking, sprouting, or fermenting foods can increase bioavailability.
Study: A study published in the Nutrients Journal highlights that processing plant-based foods improves zinc absorption. (Nutrients source)

Benefits of zinc

1. Strengthening the immune system: Zinc helps fight viruses and infections. A study in Frontiers in Immunology shows that a zinc deficiency increases susceptibility to viral infections. ( Immunology source )
2. Healthy skin and hair: Zinc accelerates wound healing and helps with acne and hair loss. Studies show that zinc reduces inflammatory processes in acne. ( Dermatology source )
3. Increase fertility: In men, zinc improves sperm quality, and in women, it improves hormone balance.
4. Metabolic support: Necessary for carbohydrate, fat and protein metabolism.

Zinc supplement: MST Nutrition

If it is difficult to get enough zinc from food, supplements can be an effective solution.

Recommended zinc products from MST Nutrition:

1. Healthy® Zinc Picolinate (Germany) / Healthy® Zinc Picolinate (UK)

• It supports the immune system and promotes skin health.
• Picolinate zinc has particularly good bioavailability.
  Study: Research published in Nutrition Research Reviews confirms the high bioavailability of picolinate zinc. ( NRR source )

2. Zinc Chelate Bisglycinate (Germany) / Zinc Chelate Bisglycinate (UK)

• Supports the health of skin, nails and hair.
• This form of zinc is well tolerated by the stomach.
  Study: Studies show that bisglycinate zinc offers high absorption and tolerability. ( Chelate source )

3. Zinc B6 Magnesium (Germany) / Zinc B6 Magnesium (UK)

• Combination of zinc, magnesium and vitamin B6 to support the nervous system.
  Study: This combination can improve sleep quality and reduce stress. ( Sleep Study Source )

How should zinc supplements be taken?

• Recommended dosage: 10–25 mg daily.
• When to take: Ideally with a meal to avoid stomach irritation.
• Avoid overdose: Do not exceed 40 mg daily to prevent side effects such as nausea or copper deficiency.

Study: A publication in the Journal of Nutrition highlights the importance of correct dosage to avoid toxicity. (JN Source)

Conclusion

Zinc is an essential trace element that can be obtained through food or supplements. MST Nutrition products, such as Healthy® Zinc Picolinate, Zinc Chelate Bisglycinate, and Zinc B6 Magnesium, are excellent options for meeting your zinc needs. Follow the recommended dosage and consult a doctor if needed.