Zinc is vital for the human body as it contributes, among other things, to the strengthening of the immune system, wound healing, and energy production. In zinc supplements, we encounter the following forms:

• Zinc gluconate, which is the most common form, is easily absorbed by the body and its consumption is tolerated without causing discomfort.
• Zinc sulfate, with a high metal content. It is recommended for those with a significant deficiency, although it may cause stomach discomfort.
• Zinc picolinate, with high bioavailability, which is easy to absorb.
• Zinc citrate, intended for individuals with a sensitive stomach.
• Chelated zinc (zinc bisglycinate), with very high absorption that causes fewer side effects.

Tips & tips for safe consumption of zinc supplements

1. Consume zinc on an empty stomach or with a light meal that does not contain calcium or fiber for better absorption.
2. Do not exceed the recommended dose, as excessive zinc may cause nausea, vomiting, diarrhea, and headache. Indicatively, the recommended daily dose is 11-12 mg for adult men and women who are pregnant or breastfeeding, 8 mg for adult women, and 2-8 mg for children, depending on their age.
3. Choose the right form of zinc according to your needs. For example, if you are vegetarian and have a diagnosed zinc deficiency, then glycinate zinc is ideal for you. Whereas, if you have a sensitive stomach and exercise often, choose citrate zinc for immediate muscle recovery.
4. Finally, combine zinc with vitamins C and B6 for boosting the immune system and metabolism, magnesium to reduce stress and fatigue, or selenium for proper thyroid function. Avoid consuming it in combination with medications, such as antibiotics, as their effectiveness is reduced.

In which foods do we find zinc?

• Meats, such as beef, pork, and chicken
• Seafood, such as oysters, shrimp, and crabs
• Dairy products, such as milk, yogurt, and cheese
• Legumes, such as beans, lentils, and chickpeas
• Nuts & seeds, such as pumpkin seeds, walnuts, and almonds
• Sources of dietary fiber, such as whole grain cereals
• Green leafy vegetables