Zinc – effects, dosage, combinations and supplements in focus
What is zinc?
Zinc is an essential trace element that is indispensable for numerous processes in the human body. It is involved in the function of over 300 enzymes, supports the immune system, regulates hormonal processes, and acts as a powerful antioxidant. Those who cannot meet their zinc requirements through diet should buy high-quality zinc to prevent deficiency symptoms.
Since the body cannot produce zinc itself, it must be regularly ingested through food or high-quality zinc supplements such as zinc tablets or capsules.
Zinc's effects: Functions in the body
Zinc affects many areas of physical and mental health:
-
Strengthens the immune system by promoting T-cell production
-
Supports wound healing and skin regeneration
-
Promotes testosterone levels in men
-
Protects against oxidative stress and free radicals
-
Improves insulin sensitivity and regulates blood sugar
-
Contributes to fertility and cell division
Zinc deficiency can also play a role in acne, hair loss, brittle nails, or fatigue.
How much zinc per day?
Daily zinc requirements depend on age, gender, and activity level. The German Nutrition Society (DGE) recommends:
| group of people |
Daily requirement of zinc |
| Adult men |
10–15 mg |
| Adult women |
7–10 mg |
| Active sports enthusiasts |
up to 25 mg |
| Pregnant/Breastfeeding women |
11–13 mg |
Athletes, diabetics, vegans and people with high stress levels often need more zinc than average.
Zinc tablets: When are dietary supplements beneficial?
Zinc tablets or capsules offer targeted supplementation when dietary needs cannot be met. They are useful:
-
In case of increased need (e.g. due to sports, illnesses, diets)
-
To boost the immune system in autumn and winter
-
For skin problems or hormonal imbalances
-
With a vegan or low-zinc diet
Modern preparations such as ArgiZinc from MST Nutrition rely on highly bioavailable forms of zinc such as zinc bisglycinate, supplemented by supporting substances such as arginine and vitamin B6.
Zinc and selenium – a sensible combination
Zinc and selenium complement each other perfectly in their effects. Both:
Therefore, they are often used together in dietary supplements, especially for men's health, sports and anti-aging.
Zinc overdose and "too much zinc"
Although zinc is important, excessive doses over extended periods can cause side effects. Symptoms of a zinc overdose may include:
-
Nausea, stomach problems
-
Copper deficiency (zinc inhibits copper absorption)
-
Weakening of the immune system with long-term intake of high doses
-
Metallic taste in the mouth
The safe upper limit for adults is approximately 25–40 mg per day , depending on the intake situation. Occasional short-term doses above 50 mg are usually unproblematic, but should not be a long-term practice.
A balanced ratio is crucial – especially for preparations that also contain other trace elements.
ArgiZinc by MST Nutrition – High-quality zinc for sports and health
ArgiZinc is a specially developed product from MST Nutrition that combines high-dose zinc with L-arginine . This combination is particularly suitable for men, athletes, and anyone who wants to specifically strengthen their immune system.
Product benefits:
-
25 mg zinc bisglycinate per serving – highly bioavailable
-
1000 mg L-Arginine – supports blood circulation and vascular function
-
With vitamin B6 to improve absorption
-
Without magnesium – precisely dosable in combination with other products
-
Ideal for use in cases of fatigue, decreased performance, skin problems, or as part of a testosterone booster.
The combination of zinc with arginine specifically targets the cardiovascular system and the hormonal balance. ArgiZinc offers a well-thought-out combination of zinc and arginine – ideal for anyone who wants to buy high-quality zinc at a low price .
Overview of zinc-rich foods
| Groceries |
Zinc content (per 100 g) |
| pumpkin seeds |
7 mg |
| beef |
4.8 mg |
| Emmental cheese |
4.6 mg |
| oatmeal |
4 mg |
| lenses |
3.1 mg |
| eggs |
1.3 mg |
Plant-based sources often contain phytic acid, which inhibits zinc absorption – therefore, additional supplementation is recommended for vegan diets.
Zinc in other contexts: Zinc gutter
Although it has nothing to do with nutrition, zinc is valued as a material in construction – for example, in gutters or facade cladding. It is durable, corrosion-resistant, and environmentally friendly. Nevertheless, a Google search for "buy zinc" will return results for both dietary supplements and building materials. A clear distinction is therefore important.
Conclusion
Zinc is a crucial micronutrient for health, hormonal balance, and performance. Those who cannot meet their needs through diet or suffer from frequent infections, skin problems, or fatigue can benefit from targeted supplementation.
ArgiZinc from MST Nutrition offers a well-thought-out solution with highly bioavailable zinc and synergistically acting arginine – developed for the highest demands in sports, everyday life and active lifestyles. If you want to specifically strengthen your immune system, it is worth buying a highly bioavailable zinc supplement .
