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Zinc in the human body

Zinc is one of the most important elements for every person. It is part of hundreds of enzymes, proteins that serve a protective function. Its content in the body is small and varies from two to three grams. More of this substance is to the nervous, muscular, bone tissues and also in the kidneys, liver and glands.

The role of zinc for athletes

To build an impressive muscle mass, a body Builder often resort to the admission of various food additives. Use of zinc, creatine monohydrate, HMB and similar substances is an important addition to the diet of each seriously engaged in sports person.

Receive active supplements have not ensures complete filling of the required quantity of nutrients, vitamins, elements. This also applies to zinc. Its deficiency is experienced by many, but particularly acute athletes. Most athletes suffer from zinc deficiency, and without it it is impossible to achieve a continuous and safe growth of muscle. Therefore, each athlete is required to control accurately the enough supply of zinc in the body.

Какую биологическую роль выполняет цинк?

What biological role zinc?

Element plays several important functions. As a component of enzymes, it affects the exchange of substances such as fats, carbohydrates, proteins. Zinc is contained in the enzyme carbonic anhydrase, which is not the last value in balance acid-base balance. The implementation of redox processes is not possible without this trace element.

Zinc is involved in such a complex process as gene expression. It consists of reading encoded in the DNA of information, its subsequent transcription in the form of RNA and the further conversion into protein. Being an integral part of the transcription of information from DNA molecules, the trace element is inextricably linked with cell division, and apoptosis — programmed cell death.

The trace element is required for full sexual, intellectual, physical development, maintaining the overall health and immune system. It affects the metabolism of retinol — the true vitamin A and its derivatives, depends on visual receptors. And if a person begins to see badly in the dark, first of all, it may signal a zinc deficiency.

The zinc is another important property. It depends on the absorption of metals, which are present in such proteins as transferrin and albumin. If you regularly consume at least 50 milligrams of this trace element, absorption of iron with copper will be suppressed and, conversely, accepting more of these metals will reduce the absorption of zinc.

Women are recommended to consume about eight, and men — eleven milligrams of the substance per day. To provide the required amount of zinc allows the use of contains this trace element food.

Most trace element contain meat and liver. Vegetarians these products can replace: legumes and cereals, pumpkin seeds, almonds, sesame seeds, walnuts, sunflower. Part of these products is composed of phytate. It affects the process of absorption of mineral substances. The first cases of zinc deficiency are linked to the fact that food in large quantities was present phytic acid. Currently to purchase products that rich in zinc is not difficult.

The amount present in the body zinc is usually determined by its concentration in plasma. This figure is not accurate and does not allow one hundred percent to determine the ratio of the trace element in General.

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What are the consequences of zinc deficiency?

Shortage performs an important biological function of trace element affects the operation of many systems in the human body. Unfortunately, diagnosing it extremely difficult. This is due to the fact that the symptomatology is not pronounced and peculiar only to the zinc deficiency.

The failure symptoms are characteristic of impaired protein synthesis, steroid hormones, immune system:

  • acne;
  • hardhealed bad tightening of the wound;
  • thickening andchange the color of the skin;
  • seal;
  • the appearance of stretch marks;
  • brittle nails;
  • hair loss;
  • muscle weakness;
  • diarrhea;
  • constant feeling of fatigue;
  • delay in growth, physical and sexual development.

Micronutrient deficiencies can lead to sexual dysfunction, which manifests itself in both sexes. May decrease libido, disturbed menstrual cycle, occur erectile dysfunction. Disturbances in spermatogenesis can cause infertility.

Against the backdrop of lack of zinc weakens the immune system. This makes the body vulnerable to various allergies and infections. Given the importance of nutrients for vision can develop eye diseases such as macular degeneration, myopia and cataract. There is often a change of taste, appetite, smell. If all of these signs are observed simultaneously, it indicates a severe zinc deficiency.

The lack of chemicals can cause genetic feature of the transport of trace elements.

Симптомами недостаточности

Causes of zinc deficiency

To avoid deficiency of this important element, it is necessary to carefully monitor the diet. Failure can be provoked by the lack of zinc-rich foods as a lack of desired food organism, including those with strict diets or improperly prepared menu.

Deficiency can be caused by diseases of the liver, the pancreas, which lead to malabsorption of this element. Negatively on the amount of zinc in the body affected by alcohol abuse.

From zinc deficiency most often affects teenagers and younger children, women in pregnancy and lactation.

How much zinc is required to the person?

Daily intake of this trace element depends on the age. Adults need about forty milligrams, adolescent and child substance required in smaller quantities. There is a category of people who use zinc to much higher concentrations. To them, primarily bodybuilders.

This is because this trace element stimulates the growth of muscle mass, actively spent during training, and therefore must be replenished. Get along with food dosage of the substance is not enough. Therefore, each bodybuilder must take special sets and supplements.

Sources of zinc

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Nuts, cereals, legumes, pumpkin seeds, mushrooms, whole grains, garlic, cabbage, asparagus, apples, grouchy, plums, cherries, potatoes, beets, carrots.


Beef liver, meat, fish and seafood, milk, cheese, poultry, eggs.