Zinc is a mineral. It is called an “essential trace element” because very small amounts of zinc are necessary for human health. Since the human body does not store excess zinc, it must be consumed regularly as part of the diet. Common dietary sources of zinc include red meat, poultry, and fish. Zinc deficiency can cause short stature, reduced ability to taste food, and the inability of testes and ovaries to function properly.
Zinc is taken by mouth for the treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, slow wound healing, and Wilson’s disease.
It is also used for boosting the immune system, improving growth and heath in zinc deficient infants and children, for treating the common cold and recurrent ear infections, the flu, upper respiratory tract infections, preventing and treating lower respiratory infections, swine flu, ringing in the ears, and severe head injuries. It is also used for malaria and other diseases caused by parasites.
Health Benefits of Zinc
Research shows that zinc has numerous health benefits.
1. Boosts Your Immune System
Zinc helps keep your immune system strong. Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response. Zinc supplements stimulate particular immune cells and reduce oxidative stress.
For example, a review of seven studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.What’s more, zinc supplements significantly reduce the risk of infections and promote immune response in older adults.
2. Accelerates Wound Healing
Zinc is commonly used in hospitals as a treatment for burns, certain ulcers and other skin injuries. Because this mineral plays critical roles in collagen synthesis, immune function and inflammatory response, it is necessary for proper healing. In fact, your skin holds a relatively high amount about 5% of your body’s zinc content.
While a zinc deficiency can slow wound healing, supplementing with zinc can speed recovery in people with wounds. For example, in a 12-week study in 60 people with diabetic foot ulcers, those treated with 200 mg of zinc per day experienced significant reductions in ulcer size compared to a placebo
group.
“Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body.”
3. May Reduce the Risk of Certain Age-Related Diseases
Zinc may significantly reduce your risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD). Zinc may relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection.
Older adults who supplement with zinc experience improved influenza vaccination response, reduced risk of pneumonia and boosted mental performance. In fact, one study determined that 45 mg per day of elemental zinc may decrease the incidence of infection in older adults by nearly 66%.
Additionally, in a large study in over 4,200 people, taking daily antioxidant supplements vitamin E, vitamin C and beta-carotene plus 80 mg of zinc decreased vision loss and significantly reduced the risk of advanced AMD.
4. May Help Treat Acne
Acne is a common skin disease that is estimated to affect up to 9.4% of the global population. Acne is driven by obstruction of oil-producing glands, bacteria and inflammation. Studies suggest that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria and suppressing oily gland activity. People with acne tend to have lower levels of zinc. Therefore, supplements may help reduce symptoms.
5. Decreases Inflammation
Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body. Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer and mental decline. In a study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.
Symptoms of zinc deficiency
Symptoms of zinc deficiency tend to be linked to the roles that zinc performs in the body. Some of the most common zinc deficiency symptoms include:
- Appetite loss
- Slower than expected growth
- Poor immune system function
- Severe zinc deficiency can cause even more concerning symptoms. Examples include:
- Delayed sexual maturity
- Diarrhea
- Eye and skin lesions
- Feeling lethargic
- Funny-taste sensations
- Hair loss
- Poor wound healing
- Unexplained weight loss
People at risk of zinc deficiency
- People with gastrointestinal diseases like Crohn’s disease
- Vegetarians and vegans
- Pregnant and breastfeeding women
- Older infants who are exclusively breastfed
- People with sickle cell anemia
- People who are malnourished, including those with anorexia or bulimia
- People with chronic kidney disease
- Those who abuse alcohol
Zinc rich foods
- Shellfish: Oysters, crab, mussels, lobster and clams
- Meat: Beef, pork, lamb
- Poultry: Turkey and chicken
- Fish: Flounder, sardines, salmon and sole
- Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
- Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
- Dairy products: Milk, yogurt and cheese
- Eggs
- Whole grains: Oats, quinoa, brown rice, etc.
- Certain vegetables: Mushrooms, kale, peas, asparagus and beet
- Greens
The Bottom Line
Zinc is needed for DNA synthesis, immune function, metabolism and growth. It may reduce inflammation and your risk of some age-related diseases. Most people meet the RDI of 11 mg for men and 8 mg for women through diet, but older adults and people with diseases that inhibit zinc absorption may need to supplement. Because high-dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.