As of: March 15, 2024, 5:45 p.m
By: Laura Hindelang
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Zinc is an essential trace element that the body needs to live.
However, an overdose can be accompanied by side effects.
Zinc is essential for human life.
The mineral is a component of numerous enzymes and proteins and is therefore involved in many metabolic processes.
For example, in the growth of cells, skin and hair as well as wound healing.
Zinc also supports many processes in the immune system and can therefore protect people from illness.
In short: Zinc plays an important role in almost all body processes.
However, there is an upper limit for the intake of the mineral.
An overdose can sometimes be accompanied by dangerous side effects.
Zinc must be consumed with food
Zinc is one of the essential trace elements.
It is vital for the human organism, but cannot be produced yourself, informs the
health insurance company AOK.
The body is also unable to store the mineral.
It must therefore be consumed regularly with food.
Be careful with dietary supplements containing zinc: if you take too much, you can easily exceed the maximum dose.
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The daily requirement for zinc differs depending on age, gender and - since 2019 - phytate intake.
According to the
German Nutrition Society,
the reference values look like this:
person |
Reference value: amount of zinc per day |
|---|---|
baby |
1.5 mg |
15 to under 19 year old men |
14 mg |
15 to under 19 year old women |
11 mg |
Adult women |
7 mg for low phytate intake, 10 mg for high phytate intake |
Adult men |
11 mg with low phytate intake, 16 mg with high phytate intake |
The values are slightly higher for pregnant and breastfeeding women.
Pregnant women should consume 9 milligrams of zinc per day.
From the fourth month onwards, the recommended amount increases to 11 milligrams per day.
For breastfeeding women the value is 13 milligrams per day.
What's the deal with phytate?
Phytate serves as a storage form of phosphorus in plants and binds various minerals that the plant needs during germination, explains the
German Nutrition Society
.
This includes, among other things, zinc.
Certain plant-based foods, such as legumes, whole grains or vegetables, can therefore inhibit the absorption of zinc.
Depending on their diet, certain people should therefore consume more zinc.
The
German Nutrition Society
advises sticking to the following rules of thumb:
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Low phytate intake:
Diets in which the consumption of whole grain products and legumes is low and the protein sources are primarily of animal origin.
Medium phytate intake:
a wholesome diet that includes meat, fish, whole grain products and legumes.
This also includes vegetarian and vegan lifestyles.
High phytate intake:
A diet with lots of unsprouted or unfermented whole grain products and legumes paired with little or no animal protein.
A high pythate intake increases the risk of a deficiency, but the need for zinc can usually still be met through diet, emphasizes the
AOK
.
Animal foods that contain high amounts of the mineral include pork, beef, cheese, milk and eggs.
Plant sources of zinc include beans, cashews, almonds, peas, pumpkin seeds and oatmeal.
To reduce the phytate content in plant-based foods, whole grains and legumes should be soaked, acidified, fermented or sprouted before consumption.
Signs of zinc deficiency are non-specific
According to AOK,
a zinc deficiency
rarely occurs in Germany.
Risk groups are therefore primarily people with a congenital zinc absorption disorder or a chronic disease in the digestive tract.
Seniors and alcoholics can also become more susceptible to zinc deficiency.
According to Pharmacy Umschau,
the first signs are
a weak immune system, hair loss, wounds that heal poorly and dry skin.
Since these are non-specific symptoms, only a check of the diet or a hair sample can provide certainty.
If the body needs more zinc, it may make sense to take an appropriate dietary supplement.
But this should always be done in consultation with a doctor, emphasizes the
AOK
.
Some dangerous side effects in the event of an overdose
Because an overdose can cause side effects.
These include nausea, vomiting, diarrhea, stomach cramps and immune system disorders.
If you use dietary supplements carelessly - such as the combination preparation with vitamin C and zinc - an overdose can easily occur, warns the health insurance company.
Anyone who consumes too much zinc and too little copper may impair iron metabolism, explains the German Nutrition Society.
In the worst case, this can lead to anemia.
The European Food Safety Authority
has therefore
derived total intake levels for zinc that should not be permanently exceeded.
The value for adults is 25 milligrams of zinc.
The values for children are between 7 and 22 milligrams, depending on age.
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However, there is no risk of a harmful zinc overdose through diet alone.
And the likelihood of serious side effects occurring with a high zinc intake is also very low, writes
Pharmacy Umschau.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.