Did you know that over 2 billion people worldwide suffer from zinc deficiency(1)? Yet this essential mineral is involved in over 300 enzymatic reactions(2)! So small, yet so powerful!
Zinc is a trace element essential to the body's proper functioning. It plays a crucial role in numerous biological functions: immune system, skin, nails, cellular protection, metabolism...
In this article, we explore its roles, the symptoms of deficiency, the best food sources, and the most effective forms of supplementation, to help you see things more clearly.
Zinc is an essential trace element, a mineral required by the body in very small quantities, but absolutely vital. It is naturally present in many foods and plays a cofactor role in a host of biochemical reactions. The body cannot produce or store it in large quantities, so a daily intake through the diet is essential.
Zinc is present in every cell of the body, with particularly high concentrations in the skin, bones, muscles and prostate.
Zinc is essential for many bodily functions:
It contributes to the normal functioning of the immune system
It helps maintain normal skin
It supports cell growth and wound healing
It is involved in protein and DNA synthesis
It protects cells against oxidative stress
🧐 To remember : Zinc is a trace element that acts as a veritable molecular key. Without it, a whole series of reactions are blocked.
Zinc plays a key role in the immune system. It regulates the production and function of immune cells (T lymphocytes, macrophages...) and acts as a modulator of inflammation.
➡️ Zinc deficiency can weaken natural defenses and increase the risk of infections, particularly respiratory.
Zinc has a triple beauty action:
It helps maintain normal skin
It contributes to healthy hair and nails
It promotes cell regeneration and fights skin inflammation
➡️ Common indications: oily skin, acne, brittle nails, hair loss.
Zinc protects cells against oxidative stress by neutralizing free radicals. It acts in synergy with other antioxidants such as vitamin A and vitamin C.
🧐 According to several studies (including “Zinc and immune function”, PubMed), good zinc levels are associated with better antioxidant defense in the elderly.
Zinc is involved in numerous metabolic processes:
Metabolism of carbohydrates, lipids, proteins
Synthesis of thyroid hormones
Functioning of digestive enzymes
Insufficient intake can slow down the entire cellular metabolism.
Zinc deficiency is often under-diagnosed and can lead to :
Reduced immunity
Delayed wound healing
Hair loss
Brittle nails
Fertility problems
Skin disorders (acne, eczema)
➡️ In children, severe deficiency can even affect growth.
In pregnant women, zinc is essential for :
. Fetal development
. Proper functioning of the maternal immune system
. Hormone synthesis
Zinc deficiency can increase the risk of complications, hence the importance of monitoring zinc intake during pregnancy.
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Zinc is naturally present in many foods... but not always the ones we eat every day.
Zinc from plant sources is often less well absorbed due to the phytates present in legumes. Hence the importance of dietary diversity.
Table 1 : Foods richest in zinc (mg/100g)
Food Zinc content (mg/100g) Source
Oysters 22 USDA
Raw wheat germ 16.7 USDA
Sesame seeds 10.2 USDA
Veal liver 9.2 CIQUAL
Beef (lean meat) 8.6 USDA
Pumpkin seeds 7.8 USDA
Cashew nuts 5.8 USDA
Emmental cheese 4.6 CIQUAL
Egg yolk 4.2 CIQUAL
Almond 3.1 USDA
But because you probably don't plan to sprinkle wheat germ on all your salads or eat oysters for breakfast, here's a more realistic selection of foods you can really count on for your zinc intake 😊.
Table 2: The best sources of easily found zinc on a daily basis
Food Content (mg/100g) Why is it useful?
Beef (lean meat) 8.6 Easy to incorporate into everyday meals
Emmental 4.6 Present in sandwiches, salads
Egg (yolk) 4.2 Breakfast or lunch classic
Cashew nuts 5.8 Practical snack, rich in good nutrients
Wholemeal bread 2.6 Eaten regularly
Almonds 3.1 Healthy snack and varied source of nutrients
Breakfast cereals. 2 to 4 Often enriched with zinc
Cooked chickpeas 1.4 Common ingredient in hummus or salads
Cooked wholegrain rice 1.2 Alternative to white rice with zinc
Plain wholegrain yoghurt 0.9 A source of milk often found in daily life
The zinc contained in animal foods is better absorbed than that from plant sources, due to the anti-nutrients (phytates) that limit zinc assimilation.
Beware, therefore, of strict vegan diets, which may require zinc supplements in capsule form.
When diet isn't enough, zinc supplements can help. Dietary supplements come in a variety of forms:
| Forme de zinc | Biodisponibilité | Tolérance digestive | Coût | Remarques |
| Bisglycinate | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐ | Forme chélatée, très assimilable |
| Picolinate | ⭐⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐⭐ | Forme bien étudiée |
| Citrate | ⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐ | Bon rapport qualité-prix |
| Gluconate | ⭐⭐ | ⭐⭐ | ⭐⭐⭐⭐ | Forme courante |
| Sulfate | ⭐⭐ | ⭐ | ⭐⭐⭐⭐ | Risque de troubles digestifs |
| Oxyde | ⭐ | ⭐ | ⭐⭐⭐⭐ | Peu assimilable |
Please note: Food supplements can never replace a balanced diet. They can support and complement it, but it's important to try to vary your diet as much as possible (particularly by eating seafood and vegetables).
Zinc bisglycinate is a chelated form of zinc: the mineral is bound to two glycine molecules, facilitating its absorption by the intestine and limiting adverse effects.
A key study, “Zinc bisglycinate vs zinc gluconate: absorption and tolerance”, shows a better digestive tolerance of bisglycinate than zinc gluconate.
Zinc bisglycinate is today considered the best form of zinc in terms of assimilation and bioavailability.
Zinc is a key element in your nutritional balance. It is involved in vital bodily functions ranging from immune defense to skin beauty.
Whether you're an omnivore or a vegetarian, in great shape or tired, under stress or pregnant... make sure you get the optimum amount of zinc from your diet or, if you need it, from an appropriate dietary supplement.
Don't hesitate to ask your healthcare professional for advice before starting a zinc treatment, especially if you're already on medication or pregnant.
Estimating the global prevalence of zinc deficiency: results based on zinc availability in national food supplies and the prevalence of stunting. PLoS ONE, 7(11), e50568. https://pubmed.ncbi.nlm.nih.gov/23209782/
Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. https://www.ncbi.nlm.nih.gov/books/NBK222318/
Zinc and immune function: the biological basis of altered resistance to infection. The American Journal of Clinical Nutrition, 80(5), 1245S–1249S. https://pubmed.ncbi.nlm.nih.gov/15531682/
Oysters, Eastern, Wild, Cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
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