## Why is zinc useful? __Synthesis__. [Zinc](https://ul.orna.me/KOge/librarybiomarker?id=823) participates in the synthesis of more than 300 ferments. It is involved in the synthesis of proteins and many hormones, including adrenal hormones, insulin, thyroid hormones, and testosterone. __Contribution__. Zinc contributes to the ===restoration of brain cells, helping to improve memory, focus, and concentration. __Protection__. When zinc is in deficit, immune function is reduced. The immune system cannot properly react to viruses and bacterial infections. The opposite is also true: if the body has enough zinc, the immune system can withstand various 'viral' attacks. __Improvement__. Zinc is an active participant in the synthesis of collagen, improving the skin and strengthening muscles, bones and ligaments. __Participation__. Zinc participates in the metabolism and development of vitamins A and D. When you are deficient in zinc, the absorption of these vitamins can be hindered even if you take them in sufficient quantities. ## Should you take zinc? You should take any dietary supplements only after relevant tests. Indirect symptoms of zinc deficiency include deterioration of hair, nails, and skin as well as decreased immunity (frequent colds), sleep and memory disorders, increased fatigue, and thyroid problems. If you have spotted similar symptoms, had testing done, and found that you are not deficient in zinc, there is no need to take it as a supplement. It is sufficient to regularly eat zinc-rich foods, which include: - Seafood (fish, caviar, shellfish) - Meat, especially beef - Beans - Nuts - Greens - Egg yolks An average daily dose of zinc is 4–6 mg for children, 8 mg for adults, and 11 mg for pregnant women. ## What to do if you are deficient in zinc Only your physician can choose the right dose of zinc for you based on the results of medical tests, symptoms, health complaints, and your medical history. Vitamin and mineral complexes include zinc in various forms. Those which provide for the best absorption include picolinate, citrate, acetate, gluconate, aspartate. ## Is too much better than too little? Too much zinc rarely happens but is easily identifiable by symptoms characteristic of intoxication, including nausea, headaches, and gut discomfort. However, it is practically impossible to overdose on zinc from natural food sources.