Why does the body need zinc and what foods contain it?

Agree, in the warm season you want to use as little cosmetics as possible. To enjoy the absence of makeup and not worry about skin problems, you need proper care and nutrition, as well as a balance of all micro- and macroelements in the body. Especially zinc. Let's explain why.

The best vitamins with zinc.

November 23, 2022
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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.

Features of assimilation

Zinc interacts with other substances in different ways. There are substances that are friendly to him, and there are substances that are hostile to him. Zinc goes well with vitamins B6, C, E and A. Magnesium and fluoride are “friends” with it.

Some substances present in the body in excess prevent it from being absorbed. These are copper, calcium, tin, iron, folic acid, lead. The most ardent enemies are alcohol, as well as coffee or tea. Drugs such as certain steroids or birth control pills also interfere with zinc. Fiber, which vegetarians eat, removes zinc by eighty percent.

But, if there is too much of this element, it itself prevents some substances from being absorbed. Among them are copper, iron and vitamin A. So, zinc has beneficial effects with a balanced diet.

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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What types of creams with zinc oxide are there?

Baby creams with zinc oxide

It is worth noting that this can be either a diaper cream (such as Disetin) or a sunscreen.

For example, DermaQuest Mineral Cream SPF 30 with Zinc provides both complete protection and an anti-inflammatory effect, which is important for allergies and dermatitis in children. Another plus is a single application and the mother’s peace of mind throughout the day for the baby’s skin.

Soothing creams with zinc oxide

Pronounced anti-inflammatory and antimicrobial properties make zinc oxide a popular component of sedatives.

For example, Moisturizing Cream for Delicate Skin, DermaQuest based on valuable Argan, Jojoba, Rosehip oils, antioxidants and moisturizing complexes - instantly softens, moisturizes and restores the barriers of sensitive skin. Relieves irritation and redness. Contains zinc oxide equivalent to SPF 8 – 10.

Sunscreens with zinc oxide

The most popular application is in sunscreens with micronized zinc oxide . Performs the function of a mineral screen.

Creams for oily skin

In these formulas, zinc reduces the activity of 5 alpha reductase, an enzyme that causes increased sebum production and breakouts. Zinc oxide mineral particles also mattify the skin.

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.

How to increase zinc levels?

The first step in this direction is obvious - eat more foods rich in zinc.

Again, grain products are an almost useless source of zinc, despite the fact that they contain quite a lot of it. Instead, you need to eat more meat, vegetables and seafood.

The best source of zinc in the world is considered to be the oyster, which contains huge doses of about 90 mg per 100 grams.

This is approximately 600% of the recommended daily intake, so you can eat oysters at least once a week. Oysters are also full of other beneficial nutrients such as magnesium and selenium.

Other good sources of zinc include unprocessed meats such as beef, pork and chicken. Some nuts contain high amounts of zinc, but their bioavailability is low.

If you can't find a dietary combination that you like, simply take a zinc supplement at 15 to 30 mg per day.

15 mg is the daily DV, but zinc can be safely taken up to 60 mg daily without obvious toxicity.

It is best to take a standard dose of 30 mg of zinc every day and combine it with a good diet. This will speed up the healing of inflammation on the face.

Additionally, zinc increases the effectiveness of vitamin A (great news for those who treat acne with retinoids).

Please note that zinc is certainly beneficial for the skin, but it is not a panacea for treating acne, so always consult a dermatologist, because zinc toxicity is no joke. The most common side effect of taking high doses of zinc is copper deficiency.

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.

Plant foods with zinc

If we talk about types of cereals, special attention should be paid to buckwheat; if we mention flour products, we should mention bread. If there is not enough zinc in the body, you should drink green tea and also eat berries, dates, and apples.

Zinc in cereals and legumes

Beans and lentils are foods whose importance may be underestimated. They are not eaten so often, although they contain many useful elements, including such essential ones as zinc.

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 427

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How to use

Your doctor will recommend either topical zinc or oral supplements; both are available over-the-counter (OTC). Both forms differ in recipe and method of use. And different types of zinc are absorbed and processed by the body differently.

Before you begin zinc treatment for acne, your dermatologist or doctor will likely evaluate your diet to determine whether you have a deficiency.

Topical zinc

For people who get a lot of zinc from their diet, their doctor will likely advise using topical zinc. Topical preparations are available in the form of gels, ointments and creams.

Topical zinc can be used in combination with alpha hydroxy acids (AHAs) and beta hydroxy acids (BHAs). It can also be used in a treatment plan along with other acne medications such as benzoyl peroxide, sulfur, retinol, or resorcinol. Combine acne products only under the supervision of a dermatologist.

Some topical zinc products should be used more often than others. Check the label before use. Your dermatologist may also recommend that you start slower and less often than the label suggests, so don't be shy about asking them.

Always test new topical products on a small area of ​​skin before applying them to a larger area. Stop use and talk to your dermatologist if you experience skin irritation or signs of an allergic reaction.

Oral zinc

Zinc supplements are available in tablets, pills, and chewable forms. Oral zinc is used as is, in a multivitamin, or in combination with other nutrients and minerals.

Take supplements only under the supervision of a physician. Typically, the maximum dose for adolescents is 34 mg per day; adults up to 40 mg.

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 41

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How it works

Zinc can be taken orally in supplement form or topically. Both formulas have a number of anti-acne mechanisms. As an anti-inflammatory, zinc has antioxidant properties, reducing redness and inflammation.

Zinc also has antibacterial properties. It has been shown to kill Cutibacterium acnes (formerly Propionibacterium acnes), bacteria associated with acne.

Recent studies have shown that acne-causing bacteria have become resistant to common acne antibiotics such as erythromycin. Because zinc is a mineral and not an antibiotic, bacteria cannot become resistant to it, making it an excellent acne treatment.

Zinc inhibits the activation of keratinocytes, the cells that produce keratin. Keratin is a binding protein in skin and hair cells. Excess keratin production leads to clogged pores and acne, so naturally regulating its production helps prevent acne.

In addition, zinc helps regulate the production of sebum, the skin's natural oil. It also plays an important role in the life cycle of skin cells. Zinc deficiency can cause slow cell turnover, which in turn causes congestion in the pores. Taking zinc supplements may help regulate this function.

Oral zinc supplements play a role in converting vitamin A to retinol (which is also an antibacterial, acne-fighting nutrient), increasing the effectiveness of topical retinol. In addition to treating and preventing ongoing breakouts, retinol also helps heal papules, pustules, and scars.

Like vitamin A, oral zinc supplements also increase the effectiveness of vitamin E.

Does Zinc Help with Acne Scars?

Thanks to its anti-inflammatory properties, zinc prevents the formation of acne scars and helps reduce the formation of deep scars. Zinc also helps with cell turnover, which can help heal or reduce scars.

Best Type of Zinc for Acne

The best type of zinc for acne depends on a variety of factors, such as your skin type and the severity of your acne.

It is important to note that while both topical and systemic treatments are effective, oral treatment is considered the better of the two, especially for severe nodules. Some studies show that oral supplements are most effective for treating mild forms of acne, inflammation, and bacteria.

Using zinc as a topical treatment can treat inflammation, regulate excess sebum production, and kill bacteria on the skin.

Common types of zinc used in acne treatment include:

● Zinc acetate, zinc salt cap can be taken orally or added to food and drink.

● Zinc gluconate, an oral zinc tablet commonly used to fight bacteria.

● Zinc methionine, a compound consisting of zinc and methionine, an amino acid that makes zinc more bioavailable.

● Zinc oxide, powdered zinc, used topically.

● Zinc picolinate, a highly bioavailable zinc salt.

● Zinc sulfate, a compound that is often recommended to correct zinc deficiency.

There is no indication that one type is more effective than the other. However, do not combine them as you may overdose and experience side effects such as nausea, diarrhea and headaches.

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. from 503

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Read also: 10 most effective acne remedies 10 creams and gels to combat acne and acne.

Alternative options

If you choose, there are several other alternative vitamin and mineral supplements to combat acne. This includes:

● Aloe vera, a plant extract for topical use, available as a cream or gel; has antibacterial and anti-inflammatory effects and is rich in antioxidants.

● Vitamin A, an over-the-counter and prescription nutrient (retinol), promotes cell turnover and skin healing.

● Vitamin E, a nutrient that can be taken as a supplement or used as a topical treatment, strengthens the immune system and speeds up cell regeneration.

Your dermatologist can help you determine which treatment is best for your skin type and acne condition.

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. from 906

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Foods rich in zinc

So, most healthy and common diet foods contain zinc. It is easy to see that, as a rule, these are natural products that are prepared at home.

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.
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In conclusion

Zinc is a mineral that can be an effective natural remedy for treating mild to severe acne. It can fight inflammation and bacteria, regulate sebum production, and speed up cell turnover.

Zinc is available as a topical or oral treatment, but is usually used in conjunction with other more standard acne treatments such as AHA, BHA, benzoyl peroxide, resorcinol, retinol, or sulfur.

Talk to your doctor before starting treatment with any supplements to make sure you are not taking any medications that may interact with them.

Although topical zinc causes fewer side effects, it is not considered to be as effective for acne as oral zinc. If you are an adult taking a zinc supplement, do not exceed 40 mg per day.

If you are unsuccessfully struggling with acne, dermatologists at the Kyiv center “DellaRossa” can help you. Make an appointment to learn the best treatment strategies for you.

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 283

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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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Zincite for skin

What are the healthiest vitamins for facial skin?

useful vitamins for facial skin

• A (retinol) is responsible for regeneration and a healthy complexion, promotes an even tan, eliminates age spots
• C (ascorbic acid) is a powerful antioxidant that prevents the effects of negative factors, and is also involved in the synthesis of protein structures
• E (tocopherol) increases elasticity and turgor, prevents the formation of creases and folds, suppresses the negative effects of ultraviolet radiation
• PP (nicotinic acid) stimulates blood circulation, improves the outflow of excess fluid from tissues, prevents wrinkles after prolonged sun exposure, and prevents the development of melanoma
• Group B (B1, B2, B3, B6, B12) retain moisture, accelerate wound healing, eliminate swelling, slow down the appearance of age-related changes
• K (phylloquinone) stabilizes the walls of blood vessels (effective in the treatment of rosacea and rosacea), eliminates spider veins and other defects, prevents the formation of dark circles in the periorbital area and the appearance of areas of hyperpigmentation

Here are the best vitamins for facial skin. But these are substances that are not in our body, and there are 2 ways to get enough of them: either with food, or with ready-made vitamin complexes for facial skin in tablets.

However, vitamins alone are not enough for youthful facial skin. Macro- and microelements are necessary for beauty and health. They, unlike the first ones, are contained in us, but their deficiency is often noted.

Zinc is one of the elements that is necessary for facial skin, for its beauty and health.

How does zinc affect the skin?

To describe the effect of zinc on the skin, it is necessary to refer to its structure.

Skin is the largest human organ by area. It consists of three layers: epidermis, dermis and subcutaneous fat. It is in the middle layer - the dermis - that fibers are located that provide its elasticity, strength and youth.

Zinc takes part in the synthesis of collagen fibers, which are one of the most important building elements of the dermis and are responsible for its elasticity, and accelerates the process of cellular regeneration. This means that recovery and renewal are accelerated.

Zn also plays an important role in the defense system (immune system). One of the functions of the skin is also protection. This is why zinc supplements for skin are recommended for all women. Zinc for problem skin as part of various cosmetics or vitamins is widely used for the treatment and prevention of skin irritations.

Now there are a great many of them, because the properties of zinc for facial skin have been well studied, and there is no doubt about its benefits. The microelement is found both in complex supplements and in products containing exclusively Zn.

Depending on your skin type, determine what vitamins your facial skin needs.

There are 4 skin types:

• normal
• fat
• dry
• combined (mixed)

What type exactly do you have? If in doubt, consult a cosmetologist and in the future use only those products that indicate your skin type.

Zincite for dry and sensitive skin

If you have dry and sensitive skin that often flakes, take Zincite. Zinc accelerates the division of skin cells and restores its natural beauty. By changing the top layer faster.

Zincite for acne

Oily skin also has its advantages. It dehydrates less often and remains elastic longer. However, it is prone to irritation and acne. If you have skin with acne, you need to take additional zinc, for example as part of Zincite. What are the benefits of zinc for oily skin? Zinc reduces inflammation and accelerates skin regeneration (restoration).

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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