Zinc supplementation: what it is, what it is for and when to take it –

When it comes to food supplementation, there are so many vitamins and minerals that are important for the human body that one or the other ends up being overlooked on a daily basis. This is the case with zinc.

If you don’t know, zinc is very important for the body, as this element participates in more than 300 chemical reactions that involve the synthesis and degradation of macromolecules. This means that it is a trace element of great importance for the human organism in several metabolic aspects. “Zinc acts as a growth stimulant, in the prevention of diabetes, as an antioxidant, thyroid stimulant and as an immunomodulator, among other functions”, explains the nutritionist. Dr. Marcella GarcezMaster in Health Sciences from the PUCPR School of Medicine and Director of the Brazilian Association of Nutrology.

And that’s why zinc deficiency is related to a number of pathological frameworks. Want an example? Chronic diarrhea, hair loss, weak nails, infertility, lack of appetite, growth disorders and difficulty in healing wounds, to name a few. And, like everything related to food, excess also has a harmful effect on the body: “It is associated with the suppression of the immune response and metabolic changes, such as the decrease in high-density lipoprotein and the reduction of copper concentrations in the plasma”, he continues. .

Daily recommendations vary depending on the body, but the average is 12 mg/day for women and 15 mg/day for men. Sometimes these numbers increase due to a necessity of the life stage, such as during pregnancy, childhood, puberty and senility. Pregnant and lactating women, for example, need a consumption of up to 19 mg/day.

How to supplement zinc in food?

Yes, zinc is an essential element for the proper functioning of the body and, best of all, it is not difficult to find in everyday food. Second Carol Maretto, nutritionist at Clínica Aguilera, in São Paulo, zinc is found in beef, pork, poultry, oysters and other seafood. Vegetables are not left out, as well as nuts, almonds and legumes like beans.

Therefore, a deficiency of this element in the body can be reversed with a combination of good nutrition and zinc supplements indicated by a doctor in the doses necessary for each case.

“If the clinical signs are evident and there are alterations in the tests, supplementation is recommended (doses vary from 10-20 mg/day, depending on the case)”, says Carol. “In addition to, of course, incorporating foods that are sources of zinc into your daily diet. It is always important to evaluate levels of other vitamins and minerals, in addition to adjusting the lifestyle for good absorption and utilization of nutrients.”