Zinc: what the body needs, effective drugs

The best vitamins with zinc.

Tuesday, November 23
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Content

• Why is zinc needed in the body?
• Symptoms of zinc deficiency
• How to choose a zinc supplement
• 10 foods rich in zinc
• Top 10 best zinc preparations
• Solgar Zinc Picolinate
• Doppelhertz Active vitamin C + zinc
• Zincite
• Mirra-Zinc
• Zinc BioVea
• Evalar Zinc + vitamin C
• Country Life Calcium, Magnesium and Zinc
• Zincteral
• Nature's Bounty Calcium-Magnesium-Zinc
• Arnebia Zinc Depot

Zinc is an important trace element for the proper functioning of the body. Zinc is involved in the synthesis of enzymes and hormones, supports both the female and male reproductive systems, is an essential component of hair and nails, and strengthens the immune system.

Why is zinc needed in the body?

Zinc has many functions in the body:

1. Improves the functioning of the immune system.
2. Strengthens the nervous system.
3. Stimulates sexual function, improves sperm quality in men.
4. Improves the functioning of the respiratory system.
5. Improves pancreatic function, stimulates insulin production.
6. Necessary for proper fetal development during pregnancy.
7. Normalizes metabolism.
8. Helps to better absorb B vitamins, improving the condition of skin, hair and nails.

Why take zinc supplement
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Symptoms of zinc deficiency

You can notice a zinc deficiency by the fact that the skin and mucous membranes become dry and cracks appear on them. Hair loses its shine and falls out, nails peel and break. Later, problems begin with the digestive tract (disorders arise, for example).

Among the main symptoms of zinc deficiency are:

• insomnia and problems falling asleep;
• poor appetite;
• hair loss and brittle nails;
• irritability;
• drop in insulin levels;
• wounds heal poorly;
• poor skin condition;

If the zinc deficiency is small, this problem does not manifest itself in the early stages. If there is a slight lack of a microelement or if it is normal, and a person takes medications with zinc in large dosages for a long time, intoxication of the body is possible. Therefore, it is very important to know for sure whether there is a deficiency, and to take a course of vitamins only after consulting a doctor.

Signs of zinc deficiency

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Symptoms of Zinc Deficiency

Although severe zinc deficiency is extremely rare in developed countries, dietary surveys indicate that the average zinc intake is only 47-67% of the recommended daily value.

The most common symptoms of zinc deficiency

:

• decrease or loss of taste;
• decreased sense of smell;
• chronic diarrhea;
• dry skin (dermatitis);
• growth retardation in children;
• poor memory;
• low sperm count in semen, leading to infertility;
• decreased production of testosterone in the male body, which can lead to impotence;
• fatigue and irritability;
• depression;
• reduced resistance to infectious diseases;
• delayed wound healing.

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Other signs often correlated with low zinc levels include poor night vision, growth retardation, testicular atrophy, mouth ulcers, white coating on the tongue, and severe halitosis.

How to choose a zinc supplement

Vitamins with zinc must be chosen like any other drug: focus on certain criteria. These include possible allergic reactions, the age of the patient (the form of release depends on this), and how obvious the signs of zinc deficiency are, it is important to study contraindications and side effects. So, in more detail:

1. Allergic reactions.
   Medicines and vitamin complexes often contain dyes, preservatives and flavors. Intolerance can be to both the main active ingredient and auxiliary components. If you are prone to allergies, be sure to consult your doctor before taking zinc.
2. Drug interactions.
   It happens that taking several specific medications is undesirable. Zinc, for example, is better not to combine with manganese, calcium, magnesium, tin, iron, copper and folic acid. Doctors recommend taking zinc only 2 hours after foods rich in these substances. Taking zinc reduces the absorption of certain antibiotics.
3. Age.
   When choosing a form of release of a zinc preparation, it is necessary to take into account the age of the patient. For children, it is better to buy zinc in the form of water-soluble effervescent tablets.
4. Level of zinc deficiency.
   If a person has a mild form of zinc deficiency (this does not affect his performance), you can simply adjust your diet and not buy a zinc supplement.

Zinc. What is it good for and how much does the body need?

Articles

Zinc is not such a popular trace element as iron, calcium or magnesium, but the functioning of our body without it will definitely not be harmonious and healthy! It is one of the 16 essential minerals we need to live and feel fulfilled. However, Zn is considered a trace element, which means we need small amounts of it. Even in microdoses, it plays a mega-important role in skin health, maintaining immunity and many other processes in the body.

How much zinc does the body need?

This microelement does not accumulate in the body, so it is important to receive it daily - with food or vitamin supplements. Fortunately, you only need a small amount—8 mg per day for women and 11 mg per day for men.

If you eat a healthy diet, eating a variety of fresh foods, animal protein and dairy, and plant-based foods such as cashews, pumpkin seeds, chickpeas and oatmeal, you get zinc from your diet. But there's a caveat: "Plant-based foods such as grains, legumes, nuts, and seeds contain phytates, which can bind to zinc and make it less absorbable," writes nutritionist Jackson Blatner.

If you are a vegetarian, eat little fresh plant foods, or eat irregularly, then take a multivitamin containing zinc. This will help you maintain its balance in the body.

Zinc-rich foods

It is important to remember that these products must be fresh, environmentally friendly, then the body will really benefit from them.

Note that many zinc products also contain another metal called cadmium. This is because zinc and cadmium are chemically similar and often occur together in nature. Exposure to high levels of cadmium over a long period of time can lead to kidney failure. What to do? Look for zinc gluconate products or take a zinc vitamin supplement. Zinc gluconate consistently contains the lowest levels of cadmium.

What are the benefits of zinc?

Zn is taken orally to treat and prevent zinc deficiency and its consequences, including growth retardation and acute diarrhea, slow wound healing, and decreased immunity. Zinc preparations are also used:

• to strengthen the immune system, improve the health of children and adults
• for the treatment of colds, flu, upper respiratory tract infections, prevention and treatment of lower respiratory tract infections
• for eye diseases, night blindness and cataracts.
• for nervous disorders, depression after pregnancy (postpartum depression)
• for problems with fertility in men and enlarged prostate glands, as well as for erectile dysfunction (ED).
• for osteoporosis, rheumatoid arthritis, psoriatic arthritis
• for the treatment of hair loss, psoriasis, eczema, acne and other skin diseases

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Some athletes use zinc internally to improve athletic performance, endurance, and strength.

How to determine zinc deficiency

Zinc deficiency is not uncommon throughout the world. Its symptoms include slow growth, low insulin levels, loss of appetite, irritability, severe hair loss, rough and dry skin, slow wound healing, poor sense of taste and smell, diarrhea and nausea.

Moderate Zn deficiency is associated with intestinal diseases that interfere with food absorption, chronic kidney failure, and chronic debilitating diseases.

Zinc plays a key role in maintaining vision. Zinc deficiency can alter vision, and severe deficiency can cause changes in the retina (the back of the eye where the image is focused).

Low zinc levels may be associated with male infertility, sickle cell disease, HIV, major depression and type 2 diabetes, and can be combatted by taking zinc supplements.

The 5 Most Important Effects of Zinc

1. Zinc strengthens the immune system. First, Zn is critical for normal immune cell development, so it's important to get enough of the mineral at all times. Zinc supplements can be used during times of illness to reduce the duration and severity of a cold.
2. Zinc can help heal skin, including acne and pimples . Research shows that people with acne have lower levels of this trace mineral in their blood and skin. It also plays a key role in wound healing—in fact, it is involved in every stage of the process, from blood clotting and inflammation to tissue renewal and scar formation. So if you find that cuts, scrapes and burns are taking a long time to heal, start taking zinc supplements!
3. Zinc will help maintain your vision as you age. Several studies have found that taking zinc supplements may help protect against advanced age-related macular degeneration. This is a condition that can lead to vision loss and is most common in people over 50 years of age.
4. Zinc helps with eating disorders (anorexia nervosa). Regular oral zinc supplementation may help increase weight gain and improve symptoms of depression in adolescents and adults.
5. Zinc will strengthen weak and brittle bones (prevents osteoporosis). Low Zn intake is associated with lower bone mass. Taking a zinc supplement in combination with copper, manganese and calcium may reduce bone loss in women who have gone through menopause.

Dose and side effects when taking zinc

By mouth: Zinc is generally safe for most adults when taken orally in amounts of no more than 40 mg per day. Taking large amounts of Zn is unsafe! High doses higher than recommended may cause fever, cough, abdominal pain, fatigue and many other problems.

Important! Taking more than 100 mg of extra zinc per day or taking extra zinc for 10 years or more doubles the risk of developing prostate cancer. Taking 450 mg or more of zinc per day may cause problems with iron in the blood.

Children and teenagers: Zinc is safe when taken by mouth in the recommended amount.

Pregnancy and breastfeeding: Zinc is generally safe for most pregnant and breastfeeding women when used at recommended daily allowances (RDA). Pregnant women over 18 years of age should not take more than 40 mg of zinc per day; Pregnant women between the ages of 14 and 18 should not take more than 34 mg per day. Breastfeeding women over 18 years of age should not take more than 40 mg per day; lactating women aged 14 to 18 years should not take more than 34 mg per day.

Alcoholism: Long-term excessive alcohol consumption is associated with poor absorption of zinc into the body.

Diabetes: Large doses of Zn may lower blood sugar levels in people with diabetes. People with diabetes should use zinc products with caution.

Vegetarianism: Associated with lower zinc absorption and considered a risk factor for malnutrition.

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Combinations with zinc

If you decide to take a zinc supplement, just know that it may interact with certain medications. Thus, Zn should not be taken at the same time as antibiotics, penicillamine or iron supplements - it is better to wait two to three hours between them. It's also worth noting that too much zinc can prevent your body from properly absorbing copper, so keep your dose below 40 mg per day.

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Top 10 best zinc preparations

If you are faced with the problem of zinc deficiency in the body, and eating foods rich in this microelement does not help, it is better to start taking vitamins. Talk to your doctor to understand what dosage you need and how long you will need to take the zinc supplement. We have compiled a list of the most effective complexes that are well absorbed and have many positive reviews from doctors and patients.

Read also Vitamins for hair loss: 10 of the best Review of the best vitamins for hair.

What foods contain zinc?

It is beneficial to add foods rich in this mineral to your diet every day:

• Sprouted wheat: tasty both as an independent dish and as an addition to salads.
• Oysters, which in addition to zinc, are a rich source of protein.
• Sesame seeds, pumpkin seeds, flax seeds - the substances they contain help normalize hormonal levels and help reduce inflammation in the intestines.
• Oatmeal - they also have a beneficial effect on intestinal microflora
• And also egg yolk, nuts (almonds, cashews), lamb meat, crab meat and chickpeas.

Solgar Zinc Picolinate

The American zinc preparation has a high concentration of the trace element. The product does not contain soy, GMOs, yeast, dyes, dairy products, preservatives, wheat or gluten. "Solgar Zinc Picolinate" is approved for diabetics, because it contains no sugar or sweeteners. The drug is highly bioavailable – it is absorbed by the body by 61%. Solgar Zinc Picolinate has an organic chelate form, which eliminates allergic reactions and side effects from the gastrointestinal tract. The product can be taken from the age of 18, one tablet per day with meals. "Solgar Zinc Picolinate" is indicated for both women and men. There are 100 tablets in a dark glass bottle. Contraindications include individual intolerance to the drug, pregnancy and breastfeeding.

Solgar Zinc Picolinate

SOLGAR, USA

A natural food supplement with a high concentration of zinc allows you to increase the content of one of the vital microelements in the human body.
Regular use of the drug helps restore the immune system and increases resistance to diseases and infections. The components of the dietary supplement help enhance brain activity and improve memory. The development and functioning of the genital organs is normalized, and the aging process of the body is slowed down. from 850

5.0 1 review

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Forms of zinc - which one to choose

Almost any manufacturer of dietary supplements has its own line of zinc-containing additives, so you can choose a jar with the optimal price-dosage ratio. But in order not to make a mistake and not always waste money, always pay attention to the composition indicated on the label. The effectiveness of zinc-containing complexes is determined by the form of the active substance.

There are several forms of zinc: oxide, sulfate, glycinate, acetate, picolinate, gluconate, citrate and monomethionine. They differ in purpose, degree of absorption and the presence/absence of side effects.

Zinc oxide and sulfate

- inexpensive forms of zinc, but they have the lowest bioavailability (up to 48%), and when taken orally they can cause heartburn, stomach pain, and nausea. The presence of this form in supplements is undesirable.

Zinc oxide and sulfate are added to cosmetics; they are harmless for external use. Often used as anti-inflammatory and anti-aging components.

Zinc acetate

has good digestibility (up to 60%), but is suitable as an immunostimulating supplement during colds and flu.

Zinc gluconate

- one of the most inexpensive and easily digestible forms (up to 60%), in addition to replenishing the deficiency, this supplement can be used during colds.

Zinc citrate

has a maximum degree of digestibility (up to 61%), is easily accepted by the body and does not cause side effects.

Zinc Picolinate

- the king among supplements, as it combines absolute safety and high bioavailability. The disadvantage of this form is, perhaps, the price - due to complex production, such an additive is much more expensive than its analogues.

Chelated forms (glycinate, monomethionine)

also belong to highly effective (absorbed up to 58%) and safe forms that do not cause side effects and are suitable both for eliminating deficiency and as support for diseases of a viral and bacterial nature.

Knowing about the active forms of zinc, remember not to purchase a supplement where the form is not specified in the description. Perhaps this is an oversight by the manufacturer and there may be a high-quality product in the jar, but you can’t know for sure, which means it’s better to choose those brands that have nothing to “hide”.

Doppelhertz Active vitamin C + zinc

This German zinc preparation comes in the form of effervescent tablets that need to be dissolved in water. “Doppelhertz Active vitamin C and zinc” is primarily indicated for strengthening the immune system. You can take the drug from the age of 14. The active ingredients are zinc gluconate and ascorbic acid. The tablets are in a tube, there are 15 of them. You can buy Doppelhertz Active vitamin C and zinc in citrus or berry flavors. When the tablet dissolves, you get a tasty drink that contains a sweetener. Contraindications include: intolerance to the drug components, pregnancy and breastfeeding.

Doppelhertz Active vitamin C + zinc

Queisser Pharma, Germany

Can be used in dietary rations, on the recommendation of a doctor, as an additional source of vitamin C and zinc to create optimal dietary conditions for the functioning of the human body.
It has antioxidant properties, protect cell membranes from the damaging effects of peroxidation; stimulates the immune system, increases the body's defenses; has anti-inflammatory properties. from 700

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Zinc 25 mg in the form of effervescent tablets from Evalar

Did you know that the effervescent form, when dissolved in water, allows the release of carbon dioxide? It is this that enhances the absorption activity of the gastrointestinal tract, increasing the bioavailability of the mineral. Taking these features into account, the Evalar company has created a new product - Zinc in effervescent form, for maximum bioavailability. One tablet contains 25 mg of zinc, that is, 167% of the daily value. Dietary supplements with such a concentration of the active substance are especially useful to take during the cold season, as well as at the first signs of malaise.

Zincite

German zinc preparation with a high content of trace elements. Effervescent tablets must be dissolved in water. Reviews write that “Zinkit” has a mango aroma, but there is a slightly medicinal taste. Take 1 tablet of the drug per day immediately after meals. This supplement improves the condition of the skin, hair and nails, stimulating the production of keratin and collagen, and stabilizes the functioning of the sebaceous glands. Reviews say that Zincit helps those who have been treating acne for a long time. In just a month, the skin condition noticeably improves.

Zincite

VERWAG Pharma, Germany

The drug Zinkit is a dietary supplement to the diet, an additional source of zinc for the purpose of correcting the diet.
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Mirra-Zinc

The drug in capsule form contains a water-soluble zinc salt and lactic acid. An excellent remedy for those who suffer from zinc deficiency. "Mirra-Zinc" is a lactate enriched with polysaccharides from kelp (seaweed). The package contains white-green capsules (50 pieces). You need to take 2 tablets per day. "Mirra-Zinc" is prescribed to improve metabolism and regulate the functioning of enzyme systems. The drug is well compatible with other dietary supplements. Contraindications include intolerance to the components of the product, pregnancy and breastfeeding. This zinc preparation is indicated exclusively for adults.

Mirra-Zinc

Ensures the activity of many enzyme systems of the body and normalizes metabolism. Helps ensure the full functioning of the male gonads. Recommended for conditions associated with increased consumption of zinc by the body (growth period, pregnancy, recovery period after injuries and infections). Absolutely necessary for maintaining the normal condition of skin, hair and nails. The dietary supplement MIRRA-ZINC is taken with meals, in courses, both separately and in combination with other dietary supplements.
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Zinc Picolinate from Now Foods

It is an absorbable form of zinc enclosed in a picolinic acid chelate complex. This drug contains 50 mg, that is, its daily dose for an adult is 333%, which is required only for severe deficiencies. Be careful and be sure to consult your doctor before taking it.

Zinc Picolinate, 50 mg, 60 Vegetarian Capsules, NOW

999 ₽

Dietary supplement NOT A MEDICINE

Zinc BioVea

Typically, zinc deficiency develops due to pregnancy, gastrointestinal diseases, taking birth control pills, stress, and problems with the thyroid gland. Zinc BioVea is often chosen by those who play sports and follow diets. The zinc preparation perfectly restores muscle function, improves blood circulation, strengthens the immune system, protecting against infections, inflammation and fungi. Zinc BioVea improves the condition of hair, skin and nails in a short time.

Zinc BioVea

Zinc 15 mg from BIOVEA will provide the body's zinc needs. The importance of this mineral for the health of the body can be judged by the degree of involvement of zinc in a number of vital processes: in the effective functioning of the immune system, participation in the growth and division of cells, including DNA cells, in maintaining optimal muscle function, rapid healing of wounds, antioxidant protection , in maintaining normal hormonal levels and many other important processes. For men, zinc is important as a microelement that supports men's health. With sufficient amounts in the body, the risk of developing prostate cancer is reduced.
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Evalar Zinc + vitamin C

An excellent zinc preparation for the prevention of ARVI. In addition to strengthening the immune system, Evalar Zinc + Vitamin C has a positive effect on the nervous and reproductive systems, vision, hair, skin and nails. To compensate for the lack of zinc, a course of the drug is needed. The product does not contain gluten. The active substance is presented in the form of lactate enriched with ascorbic acid. The tablets are easy to swallow; there are 50 tablets in a package (enough for one course). In order for zinc to be better absorbed, Evalar Zinc + Vitamin C should be taken with meals, closer to bedtime. The drug is approved from the age of 14, but is contraindicated for pregnant and lactating women.

Evalar Zinc + vitamin C

Evalar, Russia

Used as a biologically active food supplement - an additional source of vitamin C and zinc.
from 318

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How to choose the right zinc-containing preparations?

When choosing zinc supplements, it is important to consider its compatibility with other dietary supplements. It should be remembered that some drugs may interfere with the absorption of others.

So the bioavailability of zinc, reducing it, is affected by: iron, folic acid, calcium, magnesium. Therefore, it is recommended to take these minerals at different time intervals with an interval of at least two hours.

Given the variety of forms presented on the market, I propose to analyze the most popular offers.

Zinc + Vitamin C, 50 tablets, Evalar

265 ₽

Dietary supplement NOT A MEDICINE

Country Life Calcium, Magnesium and Zinc

This American combination drug has a balanced composition: calcium, magnesium and zinc. Country Life Calcium, Magnesium and Zinc contains no colors, flavors, preservatives, gluten, yeast, salt or sugar. Zinc is here in the form of gluconate; you need to take 3 tablets of the drug per day. Magnesium improves the functioning of the nervous system, calcium is necessary for bones and teeth. In addition, the drug contains L-glutamic acid, which stimulates the endocrine system and helps the body resist stress and toxins. L-glutamic acid also helps minerals to be absorbed faster. You can buy Country Life Calcium, Magnesium and Zinc in packs of 100, 180 or 250 tablets. You need to take this zinc supplement for two to three months.

Country Life Calcium, Magnesium and Zinc

Calcium-Magnesium-Zinc + vitamin D3 is a vitamin-mineral complex produced by TM Country Life (USA), which is an additional source of three important microelements enriched with vitamin D. The composition of the drug is optimally selected for better absorption of all components and a more effective effect on the body.
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Zincteral

This zinc preparation is prescribed for the prevention and replenishment of microelement deficiency in the body. Zincteral is also indicated in the complex treatment of Wilson's disease, diabetes, alcoholism, skin diseases and parasite infections. Zinc is necessary for the proper metabolism of proteins and carbohydrates and is a component of many enzymes. You need to take 1 tablet of this zinc supplement per day. You can buy Zincteral in blisters (25 tablets in one) or in a jar (150 tablets).

Zincteral

TEVA, Ukraine

Zincteral is a zinc preparation that helps replenish the deficiency of this microelement in the body.
Zincteral is used to treat patients with zinc deficiency, which is caused by impaired zinc absorption, poor nutrition, and excessive loss of zinc by the body. from 288

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Zinc chelate from the ANTI-AGE line from Evalar

The peculiarity of this form is the enclosure of the mineral inside the so-called “amino acid claw”. The absorption process itself occurs in the small intestine, where, thanks to chelation, this substance has maximum bioavailability and maintains an optimal level of the microelement in the body. Therefore, the chelated form is the most recommended in most cases.

Nature's Bounty Calcium-Magnesium-Zinc

Zinc preparation made in the USA. The supplement is hypoallergenic, the package contains 100 capsule-shaped tablets. Zinc is presented here in the form of gluconate, the drug is also enriched with vitamin D3, magnesium and calcium. The product helps wounds heal faster, improves overall health, helps stop hair loss, strengthens nails and improves skin condition. Nature's Bounty Calcium-Magnesium-Zinc contains no GMOs, sweeteners, flavors or dyes.

Nature's Bounty Calcium-Magnesium-Zinc

Nature's Bounty, USA

Calcium is necessary to strengthen bone tissue and teeth.
Magnesium helps absorb calcium and prevents it from being “washed out” from bone tissue. At the same time, magnesium is necessary in the processes of nerve impulses and muscle contraction, so its intake is very important during stress and physical activity. Zinc, in turn, promotes healthy bone formation, supports immunity and healthy hair. “Calcium-magnesium-zinc” contains calcium and magnesium in an optimal physiological ratio, which helps normalize the mineral balance in the body. Vitamin D3 helps with calcium absorption and supports a healthy immune system. 5.0 1 review

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Why might there be a shortage?

Deficiency of any elements appears in three cases:

• you are not consuming enough of this element,
• you consume enough of this element, but it is poorly absorbed,
• both options at once.

Reasons you may not be consuming enough zinc:

• You drink a lot of caffeine and alcohol, which remove zinc from the body.
• You have an increased need for zinc, for example, due to pregnancy, heavy physical activity, stress, losses due to diarrhea, and so on.

Reasons why zinc may be poorly absorbed:

• Disorders of the thyroid gland, liver and intestinal diseases.
• Excess phytic acid in the diet. It is found in all grains, soybeans, and unsoaked nuts and seeds. Phytic acid absorbs zinc, iron and calcium and converts them into indigestible compounds. To reduce the amount of phytic acid in foods, soak them.
• Lack of vitamins A and B6 in the diet.
• Taking certain medications: estrogens, corticosteroids, diuretics.
• Imbalance of minerals in the body. Minerals are absorbed in the intestines in the so-called chelate form - in a shell of amino acids. Excess copper, manganese, iron and calcium in the diet impair the absorption of zinc, since these minerals also require chelates. For example, the ratio of zinc to copper should be 10:1.

Arnebia Zinc Depot

Zinc preparation in tablet form. The supplement is indicated for those who want to supplement their diet with important microelements to strengthen the immune system during viral infections. In addition to zinc, Arnebia Zinc Depot contains vitamin C, which protects cells from stress and strengthens blood vessels. The zinc in this product is an excellent antioxidant that maintains optimal levels of cholesterol and vitamin A, and also helps heal wounds, strengthens hair and nails, and improves skin condition.

Arnebia Zinc Depot

Nutrilo Gmbh, Germany

Arnebia Zinc Depot can be recommended as a biologically active food supplement - an additional source of zinc and vitamin C.
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