Zinc is a microelement extremely important for the proper functioning of the human body. Although the element is commonly found in food, it is distinguished by low bioavailability from food, which means that part of society may contend with zinc deficiencies. Then dietary supplements containing this compound may be helpful. However, on the market there are available various forms of zinc - chelated zinc, zinc gluconate, zinc picolinate and many others... Which form of element to choose? What are the differences between the individual compounds, and what zinc is the most assimilable?
Summary
What is zinc and what role does it play in the human body?
Zinc is a chemical element with the symbol Zn. It is a compound classified as a micronutrient - its content in the human body is small, but the element is extremely important for the proper functioning of the body. Zinc is a very chemically active metal that interacts with other compounds without any problems.
The element can be found in the structures of almost 200 different enzymes, where it affects not only their structure, but also their action. Moreover, the zinc participates in the transformation of carbohydrates, proteins and fats, and is also involved in the processes of cell growth and division. The micronutrient can affect the stabilization and expression of genes, as well as the proper secretion of insulin. It also affects the regulation of blood pressure and heart function, and in addition may be necessary in the process of wound healing and bone mineralization. The zinc affects the condition of the skin, hair and nails, protects cells from oxidative stress, and also increases sperm production. In addition, it can condition the proper functioning of the immune system and take part in DNA repair.
Sources and bioavailability of zinc
The zinc is an element supplied to the body primarily along with the daily diet. For good sources of the zinc are considered products such as:
- seafood, especially oysters,
- eggs,
- cocoa,
- rice and groats,
- linseed oil,
- seeds, such as sesame seeds, pumpkin seeds or sunflower seeds,
- meat and offal,
- mushrooms
Although the zinc is found in many different foods and is widely available in eatables, the absorption of the element from food is only 20-40%, and it is animal foods that are distinguished by higher bioavailability of the compound.
In addition, the bioavailability of zinc depends on factors such as the current body's need for the micronutrient or lifestyle. The absorption of zinc is adversely affected by stress, as well as environmental pollution, stimulants and diseases of the digestive system. The negative effect on the absorption of the compound can also be exerted by other components of the diet, such as iron, calcium, oxalates, phytates or dietary fibre. However, substances such as vitamin B6, vitamin A, citrates or some amino acids can positively influence the absorption of zinc.
In the case of insufficient supply of the zinc along with the diet, dietary supplements containing zinc may be helpful, which will allow to cover deficiencies occurring in the body. Preparations containing the element are distinguished by greater bioavailability and can easily provide the body with a valuable micronutrient. However, it is worth remembering that the dietary supplement with zinc should be used only after medical consultation and appropriate tests, and not on your own right - both zinc deficiency, as well as the excess of the compound in the body can interfere with its proper functioning and contribute to the occurrence of undesirable ailments.
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Available forms of zinc - which zinc to choose?
Although it would seem that every dietary supplement rich in micronutrients contains simply zinc, nothing more wrong. Different preparations may contain different forms of the zinc, as the element usually combines with other compounds, increasing the bioavailability of the zinc. So the question remains, how do the individual preparations containing the micronutrient differ and which zinc to choose?
Chelated zinc
The most assimilable zinc is considered the element in the 100% form of amino acid chelate. In the preparation, the zinc is chelated, that is, giving organic molecules an electric charge, which allows attracting more of the mineral component. Thus, the complexity and concentration of the zinc in the molecule increases, which in turn leads to an increase in the amount of the element and positively affects the absorption of the compound in the body.
Zinc oration
Zinc oration is a modification of chelated zinc, chelated to orotic acid. Of all forms of zinc, it is the most neutral form of the element, which makes the compound easily penetrate cell membranes and thus is distinguished by high bioavailability.
Zinc picolinate
Thanks to the auxiliary substance added to zinc, which is picolinic acid, zinc picolinate is distinguished by high bioavailability (although less than chelated zinc or zinc oration). The compound is also distinguished by its advantage, which is the indifference of zinc picolinate to the stomach. This means that the form of the element can be used without fear by people struggling with gastrointestinal ailments.
Zinc oxide
It is an inorganic form of zinc, the bioavailability of which is determined by the individual predisposition of the body - among some people zinc oxide is distinguished by high bioavailability, and among others - almost zero. It is a form of microelement, which is often used in sunscreens or in preparations intended for local use on irritations or skin burns.
Zinc sulphate
It is an inorganic form of an element that is not chelated, and its bioavailability, as in the case of zinc oxide, depends on the specific organism. Although it is a compound easily soluble in water, it is difficult to say whether it is a form worthy of regular use. Many sources consider it the least assimilable form of the compound. It is also worth noting that zinc sulphate can irritate the gastric mucosa, contributing to the occurrence of undesirable ailments from the digestive system.
Zinc gluconate
The most commonly used element in dietary supplements is zinc gluconate. It is a compound obtained on an industrial scale during glucose fermentation. Unfortunately, the bioavailability of zinc in this form is very small, and its value is negligible. The only advantage of zinc gluconate is the fact that the compound is distinguished by a long shelf life, thanks to which it can be stored for a long time.
Zinc acetate
Organic zinc salts, such as zinc acetate, zinc citrate or zinc hydroaspartate, are also popular among the element supplements. These are forms that arise as a result of the combination of zinc carbonate or metallic zinc with a suitable compound, among others with acetic acid. They are distinguished by better bioavailability than zinc gluconate, but they are still absorbed in a small amount in the human body.
Although scientific data indicate that zinc acetate may be helpful in reducing the duration of a cold, the substance may also contribute to the occurrence of undesirable side effects, therefore, it is not a recommended form of zinc in order to quickly raise the level of the element in the body.
Zinc lactate
Zinc lactate is produced by the complete neutralization of lactic acid with high purity zinc. It is a well-soluble organic compound that is distinguished by better bioavailability than inorganic forms of zinc. Due to its antimicrobial effect, it is often used in products intended for dental care.
What zinc is most assimilable?
Zinc is a mineral component that is slightly absorbed from food. Therefore, after medical consultation in the case of deficiencies of the element in the body, it is worth considering the use of zinc supplementation.
Although the preparations available on the market do not differ significantly, when deciding to use a dietary supplement, it is worth choosing a preparation containing the most absorbable form of the element. Without a doubt, the best choice is chelated zinc or zinc oration.
It is worth remembering that not to take dietary supplements on your own right - an overdose of zinc supplied to the body along with a daily diet is not possible, but excessive supply of the element in the case of incorrect use of dietary supplements is most likely. There may be undesirable ailments. Possible side effects include headaches and dizziness, nausea, vomiting and diarrhoea. In addition, long-term delivery of high doses of zinc to the body may result in impaired kidney or liver function, as well as cause weakening of immunity. Therefore, it is worth choosing zinc supplements only when necessary, and when taking preparations - follow the recommendations of a doctor or manufacturer.
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/28515951/
- https://pubmed.ncbi.nlm.nih.gov/28480298/
- https://pubs.rsc.org/en/content/articlelanding/2016/fo/c6fo00706f/unauth#!divAbstract
- https://pubmed.ncbi.nlm.nih.gov/21462113/
- https://pubmed.ncbi.nlm.nih.gov/3630857/
