Vitamin- og mineral guiden

Zink (Zn)

Zink (Zn)Zink er et sporstof, der findes i alle kroppens celler og kropsvæsker. Zink er nødvendigt for omkring 200 enzymer, der regulerer vækst, forplantning, stofskifte, nervesystem, immunsystem og et utal af andre funktioner. Størstedelen findes i muskelvæv og knogler, og koncentrationen er særlig stor i blærehalskirtlen (prostata) og i øjets årehinde (choroidea). 11 % findes i huden og leveren. En voksen indeholder omkring 2-4 gram. Vi optager kun cirka 10-30 % af den zink, som maden bidrager med, og flere faktorer kan enten øge eller sænke optagelsen.

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Optagelse forøges af

Mangelsymptomer

Det skønnes, at omkring 25 % af verdens befolkning har zinkmangel, som groft deles op i let, moderat og svær:

Let zinkmangel

Moderat zinkmangel

Svær zinkmangel

Kilder

Især østers, lever, kød, skaldyr, mejeriprodukter, nødder, frø, kerner og bønner.
N.B. animalske kilder optages bedst.

Græskarkerner 7,5
Svinelever 6,7
Hummer og oksekød 4,6
Ost 4,5
Mandler 3,3

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 10 mg
Børn 1-10 år: 5 mg

Øget behov

Overdosering – bivirkninger

Tilskud forårsager meget sjældent bivirkninger. Der kan eventuelt forekomme:

Hvis der tages zinktilskud over længere tid, kan det hæmme kroppens optagelse af jern og kobber.

Vigtigt at vide

Måling af zinkniveauet i plasma er en billig analyse, der har medført en øget anvendelse. Hvis der er påvist zinkmangel, ordineres tilskud afhængig af sværhedsgraden og patientens kost.

Ved mild zinkmangel anbefales tilskud med 15-30 mg daglig. Ved moderat til svær zinkmangel anbefales større tilskud - op til 45 mg tre gange daglig i højest 4 måneder.

Ved behandling af zinkmangel bør man fortsætte med tilskud et stykke tid efter normalisering af zinkkoncentrationen, da zink især findes uden for blodbanen.

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