Zinc is an essential trace mineral that plays a crucial role in maintaining health. The health benefits of zinc have been studied widely. And while only a small amount is needed, it is vital for overall well-being.
Zinc is found in cells throughout your body, reinforcing its crucial role in health. It is necessary for DNA synthesis and repair, fertility, growth and development, proper immune functioning, and wound healing, among other essential functions.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription medications. This means some supplement products may not contain what the label says. When choosing a supplement, look for third-party-tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
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Does Zinc Have Health Benefits?
Yes, and the health benefits of zinc are numerous. It is the second most abundant trace mineral in your body and is found in cells throughout.
Zinc participates in numerous reactions in your body. For example, your body uses zinc to make DNA. It is also a crucial component of enzymes and proteins.
Your body cannot make zinc. Instead, you must get zinc from your diet. Consuming enough zinc is vital for maintaining nutrient levels. The following examines the health benefits of zinc.
1. It Supports the Immune System
Zinc helps your immune system fight and remove pathogens. The body uses zinc to produce immune cells, and multiple steps in the immune response rely on it. Supplementing with zinc also reduces certain inflammatory markers.
Individuals frequently reach for zinc to relieve a cold. However, research is less conclusive on its benefits for colds.
One large review found that zinc did not prevent a cold but shortened its duration. Supplementing with 45 milligrams (mg) of zinc once cold symptoms appear and for the remainder of the cold shortened its duration.
2. It Helps Wounds and Skin Health
Your skin contains about 5% of your body’s zinc stores. Extensive skin injuries, such as burns, can cause significant loss of zinc.
Low zinc levels lead to rough skin and negatively affect wound healing. Zinc’s role in immunity, cell growth, and development contributes to its beneficial effects on skin health.
Zinc may be an effective acne treatment. Oral and topical zinc improve acne symptoms.
Research shows that zinc is vital in wound healing. Zinc is involved in every stage of the wound healing process, from blood clotting to the inflammatory response and wound closing.
Although zinc may not prevent pressure injuries (a type of wound from increased pressure on the skin for a prolonged period), it can accelerate the healing process. Moreover, supplementing with zinc may be more effective with pressure injuries when a zinc deficiency is present.
Additionally, taking zinc after a significant skin injury, such as a burn, may reduce the risk of severe complications, such as infection.
3. It Helps Hormonal Balance
Because zinc is essential for cell growth and development, it also plays a crucial role in hormone balancing and reproduction. Zinc regulates thyroid hormone levels and influences male and female sex hormones.
Hormonal imbalances underlie polycystic ovary syndrome (PCOS), resulting in abnormal menstrual cycles and other symptoms like insulin resistance (when cells can’t easily take up glucose from the blood, requiring the pancreas to make more insulin) and changes to blood cholesterol (waxy, fatty substance). Zinc levels tend to be low in people with PCOS. Some research suggests that supplementing with zinc may help balance hormones and improve PCOS symptoms.
4. It Helps Treat Diarrhea
Short-term zinc supplementation may reduce the duration and severity of diarrhea, and it may also help prevent future episodes.
Zinc supports immunity, growth, and development. It provides structural support for the intestinal mucosal barrier and encourages the production of antibodies that protect against harmful pathogens.
5. It Helps Macular Degeneration
Macular degeneration is the deterioration of part of the retina at the back of the eye. It generally occurs in people older than 50. It results in blurred vision and gradual vision loss of the central field (objects straight ahead).
Antioxidants may help prevent cellular damage and slow the progression of macular degeneration. Supplements often used to prevent and delay the progression of macular degeneration contain zinc, vitamins E and C, and beta-carotene. In addition to its antioxidant properties, zinc also exists in the retina in high concentrations.
6. It’s Vital for Thyroid Health
Zinc oversees the production and release of thyroid hormones. Thyroid hormones help regulate energy needs and fat and carbohydrate metabolism. Additionally, thyroid hormones are necessary for growth and development.
Some research indicates that low zinc levels negatively affect thyroid structure and hormone production. Moreover, zinc may be associated with thyroid hormone levels. Still, additional research is required in healthy individuals to understand the clinical effects of zinc on thyroid health.
7. It Helps Regulate Blood Sugar
Zinc helps regulate blood sugar. Low levels are linked to reduced insulin secretion and sensitivity. Zinc in pancreatic cells (islet cells) helps produce insulin and is necessary for its release.
Emerging research suggests zinc supports the removal of glucose from the bloodstream into muscle cells for use. Additionally, zinc’s antioxidant properties may contribute to regulating blood sugar.
One meta-analysis observed significant reductions in fasting glucose and hemoglobin A1c (HbA1c) with 35 mg of zinc supplementation daily. This analysis showed no difference in blood sugar markers with supplementation for less than or more than one month.
8. It’s Critical for Cell Growth and Division
Zinc participates in cell division and growth. Each stage of cell division requires zinc. Cell division is how the body repairs itself from any damage.
Zinc contributes to essential functions such as DNA and RNA synthesis and protein formation. It’s also a necessary component of enzymes. Enzymes are proteins that assist reactions in the body. Countless reactions in the body rely on enzymes to speed up chemical reactions.
Pregnancy is a time of significant growth. Zinc is essential at each stage of pregnancy, from the creation of the egg to its fertilization and the development of the embryo and fetus.
9. It’s Crucial for Growth
Because of its role in cell growth and division, zinc also improves growth markers in children. Zinc supplementation increases height in both healthy and undernourished children.
Zinc affects growth in multiple ways, namely by influencing growth hormone metabolism. Zinc regulates the liver’s production of hormones necessary for growth and development. Additionally, zinc improves the release of growth hormone and increases the body’s sensitivity to it.
10. It Benefits Fertility
Zinc is an important nutrient for male and female reproduction. It supports sperm health, namely sperm count and motility (independent movement). Sperm tails have zinc receptors. When zinc attaches to these receptors, sperm motility increases. This may influence fertility.
Some of zinc’s benefits on male reproduction may be due to its antioxidant-like effects. Zinc prevents cell damage, enhancing sperm quality.
Zinc is closely involved in female reproduction. It supports egg growth, maturation, and fertilization. Zinc aids in the development of the embryo, fetus, and placenta.
11. It Impacts Brain Health
Most of the body’s zinc is stored in the brain. Zinc plays a vital role in learning and memory, the function of neurotransmitters (special brain chemicals), and the creation of new neurons in the brain.
Changes in zinc levels in the brain—having too much or too little—influence the development and progression of specific nervous system health issues, such as Parkinson’s disease, epilepsy, multiple sclerosis (MS), and schizophrenia.
For example, too much zinc contributes to cell damage and increases the risk of stroke. Conversely, low zinc levels may accelerate memory deficits and cognitive decline linked to Alzheimer’s disease.
Zinc Deficiency
Because zinc has numerous functions, a deficiency affects multiple body systems. Symptoms of zinc deficiency can involve the skin, bones, digestive tract, and reproductive, nervous, and immune systems.
Zinc deficiency symptoms vary by age and include the following:
- Adults: Zinc deficiency presents as delayed wound healing and changes in cognitive and psychological function. Changes in taste and smell may also occur with low zinc.
- Older children: Delayed growth, hair loss, or frequent infections are more common signs.
- Infants and young children: Diarrhea is common.
The following groups of individuals are typically at a greater risk of zinc deficiency:
- Gastrointestinal disorders or bariatric surgery: People with gastrointestinal disorders or who have had bariatric surgery may have reduced zinc absorption due to inflammation or changes in the structure of their digestive tract.
- Vegetarians and vegans: Zinc from plant-based sources is less bioavailable (absorbed into the system) when it is than from animal sources, making it more challenging to get enough zinc from food.
- People who regularly take diuretics: Diuretics remove more zinc from the body, contributing to decreased zinc levels.
- Alcohol use disorder: Alcohol reduces intestinal absorption of zinc and increases urinary removal, contributing to low zinc.
Dietary Sources of Zinc
Most people consume enough zinc. Many foods contain zinc, and supplements are available for a nutrient boost when diet alone can’t meet needs.
- Zinc-rich foods: Zinc exists in many foods but is best absorbed from animal foods like fish, eggs, dairy, and meats. Plant-based foods like beans, lentils, nuts, and grains contain zinc but are less well-absorbed (bioavailable). Phytates commonly found in legumes, grains, and vegetables inhibit zinc absorption. Fermentation or germination reduces the phytate content of food, enhancing zinc absorption.
- Zinc supplements: Oral zinc supplementation is a common way of consuming enough zinc. Zinc gluconate, citrate, and oxide are common forms used for short or long-term supplementation to address a deficiency.
One advantage of zinc-rich foods is that they contain other macro- and micro-nutrients that can support your health. However, zinc supplements may be necessary with restrictive diets or specific medical conditions like those impacting your digestive tract.
Daily Zinc Intake
Adequate levels of zinc support your immune function, wound healing, and overall health. The Dietary Guidelines for Americans recommends the following daily zinc intake for adults.
| Recommended Dietary Allowances (RDAs) for Zinc in Adults | |
|---|---|
| Population | Zinc RDA |
| Females 19 and older | 8 mg |
| Males 19 and older | 11 mg |
| Adults who are pregnant | 11 mg |
| Adults who are lactating | 12 mg |
How Much Zinc Is Too Much?
It is possible to consume too much zinc. The tolerable upper limit (UL) for zinc is 40 mg daily for males and females 19 years and older. The UL reflects how much zinc people can regularly consume without impacting their copper levels.
High zinc supplementation (usually greater than 100 mg daily) for a prolonged period contributes to copper deficiency. Additionally, too much zinc may impact iron absorption. Zinc doses greater than 150 mg daily impair your immune function.
Still, many supplements or supplement regimens may use zinc dosages greater than the upper limit. Consuming more than 50 mg of zinc can cause nausea, dizziness, headaches, abdominal discomfort, vomiting, diarrhea, and loss of appetite.
Supplements are the most common cause of zinc toxicity, which occurs with prolonged excessive use. Symptoms of toxicity may not appear until intake exceeds 1 to 2 grams daily.
Interactions
Zinc supplements can interact with certain medications, which may affect absorption and effectiveness.
For example, antibiotics and zinc taken together decrease the absorption of both, which may reduce their benefits. Zinc also decreases the absorption of penicillamine, a medication used to decrease copper levels in Wilson’s disease. This can lead to the medication not working as well.
Thiazide diuretics decrease zinc levels in the body.
Consult with your healthcare provider to ensure adequate zinc intake and to effectively manage any potential interactions.
Summary
Zinc has many health benefits, from supporting fertility to speeding up wound healing. Zinc’s health benefits result from its role in cell growth and development and its antioxidant properties.
Zinc food sources abound. Consuming enough dietary sources of zinc is essential for maintaining health. When food sources are not enough, a zinc supplement may be beneficial. However, be mindful of the supplement dosage because of zinc’s tolerable upper limit and toxicity level.
Always consult your healthcare provider before starting a new supplement to ensure it will be safe and effective for you.
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