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Zinc and vitamin C are among the best-known micronutrients for a strong immune system - and for good reason. Both play a central role in the defense against pathogens, support cell protection and promote regeneration in times of physical stress. But they work particularly effectively as a team: while vitamin C provides antioxidant protection, zinc activates important immune cells - a perfect combination, and not just during the cold season.
In this article, you will find out how zinc and vitamin C work in the body, why they are particularly effective together and in which situations a targeted supplement can be useful. We also explain what you should look out for in terms of dosage, tolerance and choosing a suitable supplement.
Table of contents
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- What is zinc - and what does the body need it for?
- What can vitamin C do - and how does it work in the body?
- Why zinc and vitamin C are particularly effective together
- When does it make sense to supplement with zinc + vitamin C?
- You should pay attention to this when choosing
- Zinc + vitamin C: application, dosage, tolerance
- Zimply Boost - Zinc and vitamin C capsules from Zimply Natural
- Zinc and vitamin C - the most frequently asked questions explained simply
1 What is zinc - and what does the body need it for?
Zinc is an essential trace element that the body cannot produce itself - but needs for many vital functions. It is involved in over 300 enzymatic processes and plays a central role in the immune system, cell protection, wound healing, skin, hair and nails.
Zinc has an antioxidant effect, supports hormonal balance, promotes regeneration and contributes to the stability of mucous membranes - an important protective mechanism against viruses and bacteria. Metabolism, fertility and blood sugar levels are also closely linked to a balanced zinc level.
Despite its crucial function, collagen is often underestimated - yet its decline has far-reaching consequences for health, mobility and appearance. In this section, we take a look at what collagen is, where it is found in the body and why it plays such an important role in various organ systems.
Especially in phases of increased stress - such as chronic stress, physical exertion or in the cold season - the zinc requirement is increased. However, a deficiency often goes unrecognized as the symptoms can be unspecific. This makes it all the more important to ensure a regular, sufficient supply - ideally in combination with other immune-active micronutrients such as Vitamin C.
Functions of zinc in the immune system, cell protection, skin
Zinc performs a variety of tasks in the body - many of which are crucial for daily defense, regeneration and skin health.
At Immunesystem Zinc acts as an activator and regulator: it supports the maturation and function of T-cells, controls the activity of Macrophages and promotes the formation of so-called natural killer cellsthat specifically combat viruses and infected cells.
In addition, zinc acts as cell-protecting antioxidantwhich can neutralize free radicals. These aggressive molecules are caused by stress, UV radiation or environmental toxins, among other things - and can damage cells if they are not intercepted.
Also in the area of Skin, hair and nails zinc is indispensable: it regulates the Sebum productionsupports the Cell division and promotes the Wound healing. This is why zinc is also used in many skin care products for acne, eczema or minor injuries.
A healthy zinc status therefore not only helps with the defense against external influences, but also strengthens the protective barrier of the skin - our most important defense organ.
Symptoms of zinc deficiency
A zinc deficiency often develops gradually - and therefore goes unnoticed for a long time. The symptoms are often unspecific and are easily confused with everyday complaints.
The most common signs include
- one Increased susceptibility to infectionsespecially colds and flu-like infections,
- Delayed wound healing and irritated skin,
- Brittle or grooved nails,
- dry, flaky skin or inflammation,
- persistent Fatigue, Power drop or concentration problems,
- occasionally also Odor or taste disorders.
A chronic deficiency is particularly critical in older people, children in growth phases or people with chronic inflammatory bowel diseases. Athletes and vegans are also more frequently affected.
A deficiency can be determined by laboratory diagnosis - or intercepted by targeted, symptom-oriented supplementation.
Risk groups: stress, vegans, older people, athletes
Zinc requirements are individual - and can be significantly higher in certain life situations. If you belong to a so-called risk group, you should pay particular attention to your care.
- Constant stressChronic stress increases the release of stress hormones such as cortisol - which increases zinc consumption in the body. At the same time, the diet often suffers, which makes the supply even more difficult.
- Vegans and vegetariansZinc is contained in plant-based foods, but is less easily absorbed there. This is due to so-called Phytateswhich inhibit absorption in the intestine.
- Senior:insideZinc absorption via the intestines decreases with age. At the same time, the need increases - e.g. to stabilize the immune system, for the skin or for wound healing.
- Sporty and active peopleZinc is lost through sweat - this can quickly lead to a deficit during high training frequency or intensive exercise. Zinc is also important for muscle metabolism and regeneration.
Those who belong to one of these groups will particularly benefit from a targeted dietary supplement - ideally in combination with vitamin Cto strengthen the body's own defenses and cell protection holistically.
2 What can vitamin C do - and how does it work in the body?
Vitamin C, also known as ascorbic acid, is one of the best known and most underestimated vitamins of all. It is water-soluble, must be taken in regularly through the diet - and fulfills far more tasks in the body than "just" supporting the immune system.
Vitamin C protects cells from oxidative stress, is involved in the formation of connective tissue, supports iron absorption and plays a central role in immune defense. A targeted supplement can be particularly useful in times of stress, infections or increased physical exertion.
Role as an antioxidant
Vitamin C is one of the most important natural antioxidants. It protects our body cells from free radicals - reactive oxygen molecules that are produced during metabolic processes, environmental pollution, UV radiation or inflammation.
If these remain uncontrolled, they can damage cells, proteins and even DNA - which in the long term is associated with ageing processes or chronic diseases.
Vitamin C specifically intercepts these radicals and thus contributes to the Protects the cells and helps to maintain health. Other antioxidants such as vitamin E are also reactivated by vitamin C - a kind of "regeneration in the network" that additionally strengthens the immune system.
Support for infections, fatigue, iron absorption
Vitamin C is essential for a well-functioning immune system. Immunesystem. It supports the production of immune cells, promotes the activity of scavenger cells (phagocytes) and ensures that pathogens are combated more efficiently.
At the same time, vitamin C helps to Improve the absorption of iron from plant foods - an important factor for all those who follow a vegetarian or vegan diet.
The Formation of collagena structural protein for skin, connective tissue, bones and blood vessels, is dependent on sufficient vitamin C.
Another advantage: vitamin C contributes to this, Fatigue and exhaustion - a noticeable support for everyday life, especially during colds or when stress levels are high.
Water-soluble - daily intake necessary
In contrast to fat-soluble vitamins such as D or K, vitamin C are not stored in the body - Excess amounts are simply excreted in the urine.
This means that a regular intake through diet or supplements is necessary to reliably cover the daily requirement.
Especially with an unbalanced diet, high consumption (e.g. through sport, smoking or stress) or during the cold season, the need can increase. It therefore makes sense, Provide vitamin C daily and evenlyinstead of in large individual quantities.
3 Why zinc and vitamin C have a particularly strong effect together
Both zinc and vitamin C are important nutrients on their own - but together they develop their full potential.
The combination supports the immune system on several levels: Zinc activates the immune cells, vitamin C protects them - a perfect synergy for resistance, cell protection and regeneration.
The targeted intake of both micronutrients is particularly helpful during infections, increased stress or in the cold season, get fit again more quickly - and strengthen the body preventively.
Synergy effect: cell protection + immune activation
Zinc and vitamin C affect the immune system at different levels. Immunesystem and complement each other perfectly:
- Zinc promotes the formation, maturation and activity of immune cells
- Vitamin C protects these cells from oxidative stress and supports their functionality
This dual effect makes the combination particularly effective - not only in acute cases of infection, but also preventive as daily basic careto permanently stabilize the immune system.
Study situation on combinations for infections
Numerous studies have shown the benefits of taking them together:
- Zinc can shorten the duration of coldsif it is taken early.
- Vitamin C can reduce the frequency and severity of infectionsespecially in people with high physical strain or chronic stress.
In combination, many studies show that Positive effects on the immune response, healing and subjective well-being during infections. The combination has also proven effective as a preventative measure - especially for people at increased risk.
Protection against oxidative stress - e.g. in smokers or due to environmental pollution
In addition to the classic defense against infections, zinc and vitamin C also provide important protection against oxidative stress - for example through environmental pollution, UV radiation, Smoking or intensive physical activity.
Vitamin C acts as a free radical scavenger, while zinc ensures that cell-protecting enzymes such as superoxide dismutase can be formed at all.
The result: less cell damage, better regeneration and more energy in everyday life.
Smokers, frequent exercisers and people in urban environments in particular therefore benefit twice over from this micronutrient combination.
4 When is a supplement with zinc + vitamin C useful?
A balanced diet can cover many micronutrients - but in certain life situations, intake through food alone is often not enough.
The need for zinc and vitamin C is particularly high during periods of increased stress, an unbalanced diet or during the cold season - and targeted supplementation can help to close supply gaps and actively support the body's defenses.
Increased need: stress, poor diet, frequent infections
Chronic stress, lack of sleep, an unbalanced diet or regular infections are among the most common triggers for an increased need for immune-relevant nutrients.
Stress depletes zinc through increased hormone regulation - at the same time, nutrient absorption often suffers due to hectic meals or irregular eating.
People who frequently catch colds or suffer from inflammation also benefit particularly from the combined supplementation with zinc and vitamin Cto support the body's immune response and promote regeneration.
Particularly in the cold months from fall to spring, the Frequency of colds and flu-like infections significantly.
This is not only due to the weather, but also to the fact that we spend more time indoors - where viruses spread more easily - and our bodies are under additional strain due to less sunlight and exercise.
During this time, a daily supplement with zinc and vitamin C can specifically strengthen the immune system and help to ward off infections or shorten their course.
Also a Taken as a cure - for example at the first signs of a cold - is sensible and well tolerated.
Although both zinc and vitamin C are found in plant-based foods - however the bioavailability of zinc from plant sources is limited.
The reason for this are so-called Phytateswhich are contained in whole grains, legumes or nuts and inhibit zinc absorption in the intestine.
In the long term, vegan or plant-based diets in particular can therefore lead to a latent zinc deficiency even if the supply appears to be sufficient from a mathematical point of view.
Vitamin C is usually well covered by a plant-based diet, but by increased oxidative stress (e.g. due to the environment or sport), additional requirements may also arise here.
A targeted dietary supplement with zinc + vitamin C is therefore particularly useful for vegans, vegetarians or people with digestive disorders (e.g. irritable bowel syndrome, coeliac disease).
5. you should pay attention to this when choosing
Not every zinc supplement is the same - and there are also significant differences in the quality, tolerability and effect of vitamin C. If you want to support your body in a targeted way, you should pay attention to more than just the dosage. The choice of the right form of active ingredient, compatibility and composition without unnecessary additives are crucial for a sensible and effective supplement.
Different forms of zinc: e.g. gluconate vs. citrate
Zinc is present in food supplements in various chemical compounds - the so-called zinc form influences, how well the body can absorb the trace element.
The most frequently used forms include
- Zinc gluconate - Well bioavailable, gentle on the stomach and scientifically well studied
- Zinc citrate - also well tolerated, easily soluble
- Zinc sulphate - Highly dosed, but often associated with stomach irritation
For good tolerance in everyday life Zinc gluconate particularly good - especially with sensitive digestion or long-term intake.
Compatibility of calcium ascorbate (buffers vitamin C)
It is also worth taking a look at the form of vitamin C:
Many preparations contain pure ascorbic acidwhich can cause heartburn or stomach irritation in sensitive people.
Calcium ascorbate is a so-called "buffered" form of vitamin C - ascorbic acid is bound to a calcium molecule. That's what it does:
- more stomach-friendly,
- Gentler on the mucous membrane,
- and additionally valuable for bone metabolism due to the calcium content.
Those who value good tolerance should consciously look for calcium ascorbate or comparable forms of vitamin C.
Capsules vs. tablets - which is better absorbed
Whether tablet, powder or capsule - the dosage form also plays a role in absorption in the body.
Capsules often have advantages in terms of bioavailabilityas they dissolve more quickly in the stomach and can release active ingredients in a more targeted manner. In addition:
- they usually contain fewer fillers or pressing aids,
- are easier to swallow,
- and enable Combined mixtures of active ingredients (like zinc + C) in one dose.
For many users, the capsule is therefore the most convenient and effective solution - especially for daily use.
Vegetarian capsule shell (hydroxypropyl methylcellulose)
One point that is often overlooked is the Capsule shellMany conventional capsules consist of gelatine - i.e. animal ingredients. If you live a vegetarian or vegan lifestyle (or are careful to do so), you should avoid plant-based alternatives set.
The most frequently used variant is Hydroxypropylmethylcellulose (HPMC) - a pure plant fiber that
- is well tolerated,
- does not contain any animal ingredients,
- and is also gentle on sensitive digestion.
It is therefore worth taking a look at the capsule shell - especially if you value quality, ethics and purity.
6. zinc + vitamin C: application, dosage, tolerance
In order for zinc and vitamin C to develop their full effect, it is not only a question of the right combination - but also of the right dosage and intake.
A balanced amount, good bioavailability and individual tolerance are crucial to reliably support the body - without overloading it.
Recommended daily dose: 15 mg zinc & 100 mg vitamin C - what's behind it?
The so-called NRV values (Nutrient Reference Values) apply to the labeling of food supplements in the EU. These are based on the average requirements of healthy adults and provide a guide to daily nutrient intake:
- The NRV for zinc is 10mg per day,
- for vitamin C for 80mg per day.
Many high-quality preparations - such as Zimply Boost - deliberately provide 15mg zinc (150% NRV) and 100mg vitamin C (125% NRV) per capsule. These quantities are above the basic requirementbut remain clearly within all limits considered medically safe - and thus offer an effective dosage of active ingredients for everyday use, in particular for increased demand.
This allows the daily nutrient requirements to be supplemented in a targeted manner - effectively, well tolerated and without stressing the body.
The German Society for Nutrition (DGE) recommends for men up to 16mg zinc tdailyfor women about 7 to 10mg - depending on age and diet. The DGE guideline values for vitamin C are 95 to 110mg per day.
The European Food Safety Authority (EFSA) classifies zinc quantities up to 25mg tdaily as harmless. There is no set maximum amount for vitamin C, as excess vitamin C is usually simply excreted in the urine in healthy people. Quantities up to 1.000mg tdaily are considered safe.
Directions for use: with/without a meal
Zinc can cause nausea in some people on an empty stomach. It is therefore advisable to take the capsule to be taken with or after a meal - especially for sensitive stomachs.
Vitamin C is water-soluble and can generally be taken independently of meals - the combination with zinc in a capsule makes it easier to use in everyday life.
Tip: Taking it in the morning or at lunchtime is ideal - in rare cases, zinc can impair the absorption of copper, which should be taken into account with long-term intake.
Compatibility: gentle molding, no excess
At normal doses, both zinc and vitamin C are considered to be Very well tolerated.
- Zinc gluconate is a stomach-friendly and easily bioavailable form that is suitable for daily use.
- Calcium ascorbate as buffered vitamin C is particularly mild - even for sensitive digestion.
The quantity contained remains clearly below the safe upper limits (Tolerable Upper Intake Levels), which are 25 mg/day for zinc, for example.
Note: With long-term, high-dose zinc intake (e.g. over 25 mg daily), care should be taken to ensure sufficient copper intake.
With Zimply Boost from Zimply Natural you are doing something good for your body - for a strong immune system, antioxidant protection and new energy from within.
Zimply Boost combines high-quality zinc (15 mg) and vitamin C (100 mg) in an easy-to-take capsule. Both nutrients contribute to the normal function of the immune system and to the protection of cells from oxidative stress. Zinc also supports the maintenance of healthy skin, hair, nails, bones and vision as well as a normal metabolism. Vitamin C promotes collagen formation for bones, cartilage, gums, skin and teeth and contributes to the reduction of tiredness. Ideal as a supplement in the event of increased requirements or an unbalanced diet.
Recommended intake: 1 capsule daily in the evening with plenty of liquid.
Here you will find answers to the most important questions about the intake, effects and tolerability of zinc and vitamin C - compact and practical.
Can I take zinc and vitamin C every day?
Yes - with a sensible dosage (e.g. 15 mg zinc & 100 mg vitamin C per day), daily intake is generally well tolerated. Both nutrients are essential for the body and must be supplied regularly through diet or supplements. Especially in times of increased stress, susceptibility to infections or an unbalanced diet, a daily supplement can be useful.
When should I take zinc + vitamin C - in the morning or in the evening?
It is best to take the capsule in the morning or at lunchtime with a meal one. Zinc can cause nausea on an empty stomach, which is why it is recommended to take it with food.
The combination with a meal also improves tolerance and supports optimal absorption.
Which is better: zinc with ascorbic acid or calcium ascorbate?
Calcium ascorbate is the more stomach-friendly form of vitamin C - especially for people with sensitive digestion. Compared to pure ascorbic acid, it is milder and is well absorbed by the body.
Zinc is well tolerated in combination with both forms - however, the combination with calcium ascorbate offers an additional advantage in terms of tolerability.
What happens with too much zinc?
Short-term overdoses (e.g. > 40 mg/day) may result in nausea, abdominal pain or a metallic taste.
Long-term, very high zinc intake can inhibit copper absorption. For this reason, long-term high-dose zinc supplementation should not be taken without medical supervision.
The 15mg per day are clearly below this threshold and are considered safe.
Who is zinc + vitamin C particularly suitable for?
The combination is particularly suitable for people with:
- Increased stress level,
- Frequent infections or weak immune system,
- unbalanced diet or vegetarian/vegan lifestyle,
- increased physical stress (e.g.B. Athletes),
- and for Senior:insidewhere nutrient absorption is often reduced.
Also for preventive support in fall and winter the combination is a useful addition
