Loss of appetite,
altered sense of taste or smell
, frequent colds, infections or flu,
depressive symptoms.
In children, a zinc deficiency can also manifest as dandruff, skin rashes or nail problems.
Zinc and ADHD:
Studies have shown that children with attention deficit hyperactivity disorder (ADHD) are more likely to have a zinc deficiency. Although stimulants are often prescribed to treat this disorder, taking zinc supplements has been shown to improve impulsive behavior and promote concentration.
Recommended daily intake of zinc:
The recommended daily zinc intake varies depending on age and gender. Here is an overview of the recommended intake amounts for different age groups:
Adult men: 11 mg per day;
adult women: 8 mg per day
; children (1–8 years): 3 to 5 mg per day;
adolescents: 8 to 11 mg per day.
Zinc supplements:
Zinc supplements can be helpful in cases of zinc deficiency. However, it is important to choose high-quality products. It is recommended not to exceed a daily dose of 30 to 40 mg without consulting a doctor. The most bioavailable forms of zinc are gluconate, citrate, and chelate.
In summary
, zinc is an essential mineral for many vital bodily functions. By consuming zinc-rich foods or, if necessary, taking a high-quality zinc supplement, you can maintain your health and prevent many diseases associated with zinc deficiency.
