What is zinc?

Zinc is an essential trace element involved in over 300 enzymatic reactions in the body, thus playing a key role in the immune system, cell division, wound healing, hormonal balance, skin health, and fertility . It is the second most abundant trace element in the human body after iron and is required in almost all body cells – particularly in the skin, muscles, bones, liver, pancreas, and eyes.

Since the body cannot store zinc , a continuous supply through food or supplements is necessary. Good sources include meat, fish, eggs, dairy products, legumes, nuts, whole grains, and pumpkin seeds.

Zinc deficiency is one of the most common micronutrient deficiencies worldwide and can have diverse effects on health, performance and regeneration.

How does zinc work?

Zinc is a multifunctional element that acts as a cofactor for numerous enzymes and transcription factors – thus directly influencing cell metabolism, growth, immune defense and hormone production .

Immune system and defenses:
Zinc is essential for the development and activation of immune cells (e.g., T lymphocytes, macrophages). It supports antibody production and has anti-inflammatory and antiviral properties. Adequate zinc intake can reduce the duration and severity of colds and strengthen the overall immune system.

Cell division, growth and wound healing:
Zinc is essential for DNA synthesis, cell division, and tissue regeneration . It accelerates wound healing, supports scar formation, and is therefore particularly important after injuries, surgeries, or intense training sessions.

Skin, hair and nails:
Zinc plays a key role in regulating sebum production and collagen formation . It supports skin renewal, helps with acne, eczema, and inflammation, and contributes to healthy hair and strong nails. Therefore, it is a key ingredient in many skincare and nutritional supplement products in the "beauty from within" category.

Hormone balance and fertility:
Zinc is directly involved in the production of sex hormones such as testosterone, estrogen, and progesterone , and plays an important role in sperm quality and fertility in men. In women, it contributes to egg maturation and hormonal balance.

Nervous system and brain:
Zinc is present in high concentrations in the brain, where it is involved in signal transmission and neurotransmitter regulation. It supports concentration, learning ability, and emotional stability.

Metabolism and blood sugar regulation:
Zinc is important for the function of the pancreas, particularly in the production and release of insulin . It helps to stabilize blood sugar levels and contributes to energy production.

Benefits of zinc

• Strengthens the immune system and promotes resistance

• Supports cell division , regeneration, and wound healing.

• Promotes healthy skin, hair and nails

• Supports hormone regulation and fertility

• Contributes to cognitive performance and concentration

• Stabilizes blood sugar levels and energy metabolism

• Protects cells from oxidative stress

• Supports eye health and antioxidant defense

Possible side effects and interactions

Zinc is very well tolerated in moderate amounts. The recommended daily intake for adults is between 7 and 15 mg , depending on gender and diet.

Excessive intake (over 40 mg daily over a longer period) can impair copper and iron metabolism and lead to nausea, abdominal pain or a weakening of the immune system.

A zinc deficiency, on the other hand, can manifest itself through:

• Frequent infections or slow wound healing

• Brittle nails, hair loss, impure skin

• Loss of appetite, taste disturbances

• Fatigue, concentration problems, depressive moods

• Hormonal imbalances or reduced fertility

For better absorption, zinc should be taken on an empty stomach or between meals. Coffee, tea, and dairy products can reduce absorption.

Conclusion

Zinc is an essential trace element for the immune system, regeneration, hormones, and skin health . It strengthens the body's defenses, promotes healing processes, and contributes to maintaining numerous bodily functions—from energy and mood to beauty and fertility. Adequate zinc intake is crucial, especially during periods of increased stress, skin problems, or an unbalanced diet. High-quality zinc compounds such as zinc citrate, zinc gluconate, or zinc bisglycinate are particularly well absorbed and support health and vitality on all levels.

Sources

1. Prasad AS. (2014): Zinc is an antioxidant and anti-inflammatory agent: its role in human health. Front Nutr , 1, 14.

2. Maares M, Haase H. (2016): Zinc and immunity: An essential interrelation. Arch Biochem Biophys , 611, 58–65.

3. Jarosz M, Olbert M, Wyszogrodzka G, Młyniec K, Librowski T. (2017): Antioxidant and anti-inflammatory effects of zinc. Biol Trace Elem Res , 176(1), 139–148.

4. King JC, cousins ​​RJ. (2006): Zinc. In: Modern Nutrition in Health and Disease , 10th ed., Lippincott Williams & Wilkins.