Zinc | Absolutely everything You Need to Know
Zinc is an essential mineral that’s necessary for many vital functions in the body. It supports immune function, helps to heal wounds, fights infections and plays a key role in reproduction. Zinc also promotes healthy hair growth and strong nails. And zinc deficiency can lead to mental lethargy, poor appetite or weight loss.
Fortunately, zinc deficiencies are relatively rare in developed countries. However, certain populations are at greater risk, including the elderly, vegans and vegetarians, pregnant women and those with chronic health conditions.
What is zinc?
Zinc is a mineral that plays an important role in human health. It is found in every cell of the body, and it is needed for the proper function of hundreds of enzymes. Zinc is involved in many different processes in the body, including wound healing, DNA synthesis, and immune function. It also plays a role in taste and smell.
As an antioxidant, zinc fights free radical damage and helps slow the aging process. Zinc also plays a role in hormonal balance, so a deficiency can result in infertility or diabetes. While zinc is found in a variety of foods, supplements may be necessary to ensure adequate intake. When taken in appropriate amounts, zinc can provide numerous health benefits.
Zinc foods
Zinc is found in a variety of foods, but oysters contain the highest amounts. Other good sources include beef, pork, chicken, legumes, nuts and seeds. Zinc is also available in supplement form and is often added to cold remedies, zinc lozenges and some brands of over-the-counter (OTC) supplements.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Oysters | 74 mg |
 | Beef | 7 mg |
 | King Crab | 6.5 mg |
 | Cashews | 4.8 mg |
 | Lobster | 3.4 mg |
 | Pork chop | 2.9 mg |
 | Baked beans | 2.9 mg |
 | Almonds | 2.7 mg |
 | Chicken | 2.4 mg |
 | Yogurt | 1.7 mg |
 | Shredded wheat | 1.5 mg |
| Chickpeas, 1.3 mg Cheese Swiss, 1.2 mg Oatmeal, 1.1 mg | Milk, 1.0 mg Kidney 0.9 mg Chicken breast, 0.9 mg | Cheddar or mozzarella, 0.9 mg Peas green, 0.5 mg Flounder or sole, 0.3 mg |
Recommended dietary Zinc intake
The recommended dietary intake of zinc varies depending on age and gender. Infants up to 6 months old need 2 milligrams of zinc per day, while 7-12 month olds need 3 milligrams. For children 1-3 years old, the daily recommended intake is 3 milligrams, increasing to 4 milligrams for 4-8 year olds. For boys 9-13 years old, the recommendation is 9 milligrams per day, while girls in this age group should consume 8 milligrams. After puberty, the recommended dietary intake for boys is 11 milligrams per day, while for girls it is 9 milligrams. Men over the age of 19 require 8-11 milligrams per day, while women need 8 milligrams. Pregnant women need 11-12 milligrams of zinc per day, while breastfeeding women require 12-13 milligrams.
Pregnancy
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 12 mg | 34 mg |
| >19 years | 11 mg | 40 mg |
Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 13 mg | 34 mg |
| >19 years | 12 mg | 40 mg |
Infants
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 2 mg | 4 mg |
| 7–12 months | 3 mg | 5 mg |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 3 mg | 7 mg |
| 4–8 years | 5 mg | 12 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 8 mg | 23 mg |
| 14–18 years | 9 mg | 34 mg |
| 19 + years | 8 mg | 40 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 8 mg | 23 mg |
| 14–18 years | 11 mg | 34 mg |
| 19 + years | 11 mg | 40 mg |
18 Zinc benefits
Zinc is an essential mineral that plays a role in many biochemical processes in the body. It is involved in immune function, wound healing, fertility and pregnancy, and more. While zinc is found in a variety of foods, some people may be at risk for zinc deficiency.
Zinc supplements can help to prevent or treat zinc deficiency and offer a range of health benefits. For example, zinc has been shown to support immune function and protect against oxidative stress. Additionally, it can help to heal wounds and prevent cell damage. Zinc also plays a role in fertility and pregnancy, and it may help to improve symptoms of premenstrual syndrome (PMS). Therefore, taking a zinc supplement may offer a range of health benefits.
1. Supports immune function
Zinc is an essential mineral that plays an important role in supporting immune function. It helps to keep the immune system functioning properly by promoting the production of white blood cells and helping to protect against cell damage. Additionally, zinc helps to regulate inflammation and can help to reduce the severity of certain infections.
Zinc deficiency can severely limit the body’s ability to combat infection, and even minor to moderate zinc deficiencies can impair white blood cell efficiency, including macrophages and neutrophils. Additionally, it is involved in signal transduction pathways that help to control inflammation and prevent damage to tissues.
Also, it helps to regulate the release of cytokines, which are important mediators of the immune response. Without adequate zinc levels, the body would be unable to effectively fight off infections and maintain homeostasis. Therefore, zinc is essential for maintaining a healthy immune system.
Zinc is an essential mineral that is involved in many biochemical processes, including the development and function of immune cells. recent research has shown that ionic zinc has antiviral activity against respiratory viruses, such as the common cold and rhinoviruses. Ionic zinc exerts this antiviral activity by attaching to receptors on nasal epithelial cells and blocking their effects. This action prevents the viral particles from infecting the cells and causing illness.
In addition, it interferes with one of its key stages (against rhinovirus), which causes mucous production and bacterial accumulation within your nasal passages. This helps to keep the airways clear and prevents the spread of infection. These findings suggest that ionic zinc may be an effective treatment for respiratory infections.
Studies have shown that zinc supplementation can improve outcomes in people with certain conditions, such as pneumonia, and can also help to prevent infections in people who are at risk. While most people get enough zinc from their diet, those who are at increased risk for infection may benefit from taking a zinc supplement.
2. It is beneficial for the liver
The liver is a vital organ that plays an important role in many bodily functions. It helps to filter toxins from the blood, break down fats and hormones, and produce bile to aid in digestion. Because of its numerous functions, the liver is susceptible to damage from a variety of sources, including alcohol, drugs, and disease. Additionally, the liver is constantly working to repair itself, which can lead to inflammation and tissue damage.
Zinc is a mineral that has been shown to be beneficial for the liver. It promotes liver health by reducing inflammation, decreasing free radical damage, and helping with nutrient absorption and waste elimination. Studies have shown that zinc supplementation can reduce the incidence of liver damage and help to improve liver function.
3. Aids in wound healing and ance
Zinc is an essential trace mineral that is involved in many aspects of human physiology, including the development, differentiation and growth of various tissues. It is also important for wound healing and the maintenance of skin integrity.
Furthermore, zinc plays a role in the regulation of sebum production, which can impact the severity of acne. For these reasons, zinc supplementation has been shown to be an effective treatment for acne and other skin disorders. It can promote the healing of wounds by aiding in the formation of new blood vessels and collagen fibers.
Collagen forms connective tissue, which is important for the structure and function of the skin. Zinc also supports the immune system, which can help to limit skin infections while healing. Because of these advantages, zinc is commonly used to aid in the healing of various forms of skin damage like ulcers and burns.
This mineral has anti-inflammatory qualities and is utilized to assist with the natural reduction of acne breakouts. It’s considered by some experts to be a promising alternative to other acne treatments owing to its low cost, efficacy, and lack of systemic side effects. Zinc oxide works by sitting on top of the skin and creating a physical barrier that deflects UV light.
It’s also thought to have antioxidant and anti-inflammatory properties that can help decrease the redness and swelling associated with acne breakouts. Some studies suggest that higher levels of zinc in one’s diet may lead to less severe acne.
4. Helps fight infection
According to the National Institutes of Health, zinc can help to fight infections by helping the body to produce enzymes that destroy bacteria and viruses. Additionally, zinc helps to regulate the production of cytokines, which are proteins that help to coordinate the body’s immune response.
Zinc has been shown to be particularly effective in boosting immunity and speeding up the healing process. It has also been proven to help with flu and cold symptoms, according to research. For example, taking a zinc supplement for at least five months has been found to reduce the likelihood of catching a common cold. This is the effect of zinc supplementation.
It is especially important for the development and function of immune cells. It inhibits the molecular mechanism that leads to mucus and germs accumulating in the nasal passages by interfering with it. Ionic zinc via its electrical charge has the capacity to block viral activity by sticking to receptors in nasal epithelial cells and shutting them down. This helps to prevent the spread of infection and can also help to reduce the severity of symptoms. In addition, research has shown that zinc can help to improve the efficacy of some vaccines.
5. Is beneficial for fighting diabetes
Diabetes is a serious condition that can lead to a variety of health complications. One of the ways that diabetes can impact your health is by damaging your blood vessels. This can lead to an increased risk of heart disease and stroke. Fortunately, there are steps you can take to help protect your blood vessels, and one of them is to make sure you’re getting enough zinc.
While there is no cure for diabetes, proper treatment can help to manage the condition and prevent complications. One essential element of treatment is zinc, a mineral that helps the body to process insulin. Insulin is a hormone that regulates blood sugar levels, and a lack of insulin can lead to diabetes. By helping the body to process insulin effectively, zinc can help to keep blood sugar levels under control.
It also assists insulin to be maintained in the body and released into the circulation when glucose (sugar) enters the circulation by binding to insulin. It also helps in the proper functioning of digestive enzymes. These enzymes are necessary for insulin to bind to cells. When these enzymes are working properly, glucose is used as fuel by the body instead of being stored as fat.
6. Is necessary for DNA synthesis
Zinc is involved in numerous biochemical reactions, including DNA synthesis. Zinc plays a structural role in DNA, stabilizing the double helix and preventing DNA damage. It is also required for the activity of enzymes involved in DNA replication, transcription, and repair. It is essential for the function of immune cells and helps to protect the body from infection. Its deficiency can therefore impair DNA synthesis and lead to a variety of health problems.
It plays a role in DNA replication and repair, as well as in regulating gene expression. It is also involved in cell signaling pathways that lead to cell death (apoptosis). A study showed that when the levels of zinc in cells are low, the cells are more likely to experience DNA damage.
This DNA damage can lead to changes in the expression of genes that are involved in cell cycle control, apoptosis, and DNA repair. These changes can result in an accumulation of DNA mutations and an increased risk of cancer. Zinc insufficiency may harm cellular processes that react to and repair DNA damage, which might lead to an increase in cancer risk.
7. Is an effective antioxidant
Antioxidants scavenge harmful toxins known as free radicals, which can damage cells and lead to inflammation. By neutralizing free radicals, zinc helps to protect cells from damage and contributes to overall health.
It has been found to be an effective anti-inflammatory and antioxidant agent. This means that it can help to fight oxidative stress, which is believed to play a role in the development of various diseases. Additionally, zinc has been shown to support healthy cell division. This is believed to be especially helpful for elderly individuals, as it may help prevent cancerous cell mutation and tumor development..
A recent study has uncovered the potential benefits of zinc supplements in reducing levels of oxidative stress markers. According to a study of 50 people, those who took zinc supplements had significantly lower oxidative stress biomarkers than those who received a placebo. Inflammatory cytokines were also lower in the supplemented group.
These findings suggest that zinc supplements may be beneficial in reducing levels of oxidative stress and inflammation. Also, this study provides preliminary evidence that zinc supplements may offer a promising approach to reducing oxidative stress levels.
8. Supports blood vessels that improve heart health
Zinc plays an important role in maintaining heart health. It helps to support the function of blood vessels, keeping them strong and elastic. It also helps to prevent the buildup of plaque on artery walls. Plaque can narrow arteries and lead to heart disease. In addition, it helps to regulate blood sugar levels. High blood sugar is a risk factor for heart disease. Zinc deficiencies are relatively common, particularly in older adults and people with chronic illnesses.
It aids the endothelium, which is a layer of cells that lines blood vessels. It also helps to decrease inflammation and oxidative stress, both of which can cause illness and cell death in the cardiovascular system. It has been found to aid in the maintenance of proper circulation, as well as keeping high blood pressure and cholesterol levels in check. This is why adult patients with heart failure have lower zinc levels than those without heart failure.
9. Promotes healthy hair growth
Zinc is an essential mineral for hair growth. It helps the body produce keratin, the protein that makes up the hair shaft. Zinc deficiency can lead to a number of problems, including follicular damage and hair loss. It also aids in the efficient functioning of the oil glands surrounding the follicles. Zinc deficiency can result in dryness and hair breakage.
Zinc supplements are often marketed as a way to promote healthy hair growth, and there is some evidence to support this claim. In one study, participants who took a zinc supplement experienced an increase in hair growth compared to those who did not take the supplement. The results of this study suggest that zinc may help to promote healthy hair growth by increasing the rate of hair follicle turnover.
10. Is essential for the maintenance of vision and eye health
Zinc is a vital nutrient for maintaining vision and eye health. It helps to protect the eye from damage caused by ultraviolet light, and it also helps to maintain the health of the retina. Its deficiency can lead to problems such as night blindness and cataracts, so it is important to make sure that you are getting enough zinc in your diet.
Age-related macular degeneration (AMD) and Age-related eye disease (AREDS1) are leading causes of vision loss in older adults. While there is no cure for AMD, early detection and treatment can slow down the progression of the disease and help preserve vision. According to recent studies, zinc supplementation may help to prevent advanced AMD and AREDS1 and the loss of vision.
The supplementation alone has not been shown to be sufficient in clinical trials to produce clinically meaningful improvements in vision, but it appears to aid in the slowing of macular degeneration development. While more research is needed to confirm these findings, zinc supplementation may be a promising strategy for preventing vision loss in older adults.
11. Zinc may improve fertility in men and women
Studies have shown that zinc deficiency can lead to infertility in both men and women. In men, zinc is involved in the production of testosterone, and it is also necessary for the development of sperm.
A zinc deficiency can cause a decrease in testosterone levels and an increase in the number of abnormal sperm. It can also lead to a condition known as oligozoospermia, which is characterized by a low sperm count. Zinc supplementation has been shown to improve fertility in men with oligozoospermia, and it may also improve fertility in men with zinc deficiencies.
It is also essential for female fertility, as adequate levels are needed during the growth process of a female’s eggs. Without enough zinc, eggs cannot mature properly and ovulation may be affected. In addition, zinc promotes reproductive health in other ways. For example, it protects against infections of the urea system and helps to maintain the lining of the reproductive organs. As a result, zinc plays an important role in supporting women’s fertility.
12. Is necessary for a healthy pregnancy
Zinc supplementation during pregnancy has been suggested as a method to lower the chance of premature birth. A meta-analysis of double-blind, placebo-controlled studies found that zinc therapy may result in a 14% reduction in preterm delivery. Zinc supplementation throughout pregnancy had no effect on mortality rates when compared to placebo.
The evidence for this outcome was primarily found in research with women from low-income populations, which has a link to high perinatal mortality. There was, however, no solid evidence that zinc supplementation during pregnancy confers extra beneficial or significant advantages.
An association between preterm birth and poor nutrition may be a result of insufficient access to high-quality food, education, healthcare, and other factors. Poor nutrition is a possible cause for the connection; however, research into developing nutritional standards for impoverished areas should be a top priority. Zinc supplementation does not guarantee that you will have a healthy baby;
13. Helps improve symptoms of PMS
PMS is a common condition that can cause a variety of symptoms, including mood swings, bloating, fatigue, and irritability. The exact cause of PMS is unknown, but it is believed to be related to hormone fluctuations. Zinc is involved in hormone metabolism, and zinc supplementation has been shown to help regulate hormones and reduce PMS symptoms.
Zinc sulfate is a cheap and simple treatment for premenstrual syndrome (PMS). In a recent study, women who took zinc sulfate for a month reported significantly improve PMS symptoms and health-related quality of life. These findings suggest that zinc sulfate may be an effective treatment for PMS. However, additional studies are needed to confirm these results.
14. It is beneficial for athletes by promoting muscle growth and recovery
Zinc is an essential mineral that plays a vital role in many bodily processes, including cell division and cell growth. Zinc’s impact on muscular and skeletal recovery is significant since it aids the body in healing itself and retaining strength in both systems.
Additionally, it helps with the release of insulin-like growth factor 1, growth hormone and testosterone. These hormones are important for building muscle mass and maintaining a healthy metabolism. This makes zinc an important nutrient for athletes and bodybuilders, who need to ensure that their bodies are able to recover from exercise and build new muscle tissue.
15. Can help protect against cancer
In recent years, there has been an increasing amount of research into the role of zinc in cancer prevention. Zinc is a trace element that is found in food and supplements, and it plays an important role in the immune system. Studies have shown that zinc can help to protect against a variety of cancers, including skin, prostate, and stomach cancer.
One way that zinc may help to prevent cancer is by reducing inflammation. Inflammation is a key factor in the development of many types of cancer, and zinc has anti-inflammatory properties. In addition, zinc helps to boost the immune system, making it more effective at fighting off cancer cells. While more research is needed to confirm the role of zinc in cancer prevention, the evidence so far is promising.
16. Can aid in the prevention of Diarrhea
Zinc deficiency can cause a variety of problems, including chronic digestive issues and diarrheal diseases. Several clinical trials have shown that zinc supplementation can be effective in preventing and treating these conditions. One study has also shown to be effective in treating acute diarrhea. In a randomized controlled trial, patients who received zinc supplements had significantly shorter episodes of diarrhea than those who did not receive supplements. These studies suggest that zinc supplementation can be a helpful treatment for diarrheal diseases.
17. Is important for cognitive function
Zinc is an essential mineral that plays a key role in cognitive function, immunity, and cell growth and division. Although it is found in many foods, zinc deficiencies are common, especially among older adults. Zinc plays a role in cognitive function by helping to protect neurons from damage and keeping neurotransmitters working properly.
A recent study that investigated the effects of zinc supplementation on cognition in a group of healthy younger and older adults, showed significant improvements in some measures of cognition after taking Zinc supplements for 3 months, with the biggest improvements seen in those who took the higher dose of 30 mg/day. There was also evidence that it may have a beneficial effect on spatial working memory, but further research is needed to confirm this. These findings suggest that zinc supplementation could be an effective way to improve cognition in both younger and older adults.
18. Helps in the absorption and digestion of nutrients
Zinc plays a role in protein synthesis and the breakdown of carbohydrates. The body needs zinc to use amino acids from food and to break down carbohydrates, which are one of the main sources of energy. Its deficiency can lead to low energy levels and adrenal or chronic fatigue. To avoid these problems, it is important to get enough zinc in your diet.
Zinc deficiency
According to the World Health Organization, zinc deficiency affects more than 2 billion people worldwide. Symptoms of zinc deficiency can include skin rashes, hair loss, diarrhea, and delayed wound healing. Zinc deficiency can also weaken the immune system and increase the risk of infection. While zinc supplements are available, the best way to prevent zinc deficiency is to consume a diet that includes a variety of whole foods.
What are the symptoms of Zinc deficiency?
Zinc deficiency can cause a wide range of symptoms, including:
- hair loss, diarrhea,
- skin rashes,
- impaired sense of taste and smell,
- reduced appetite
- frequent illness
- feeling tired all the time
- no healing wounds
In severe cases, zinc deficiency can lead to stunted growth in children and birth defects. Zinc deficiency is most common in developing countries, where diets are often lacking in this essential nutrient. However, it can also occur in developed countries due to conditions like malabsorption disorders or chronic inflammation.
Risks from Excessive Zinc and Side effects
While zinc is generally safe and well-tolerated, it can cause some side effects. The most common side effects are gastrointestinal, such as nausea, vomiting and diarrhea. Other potential side effects include headache, dizziness and fever. If you experience any of these side effects, stop taking zinc and speak to your doctor.
Taking high doses of zinc (excess zinc) supplements can interfere with the body’s absorption of other minerals, including copper. This is because zinc and copper compete for absorption in the stomach. While short-term and minor side effects are common when taking moderately high doses of zinc, long-term use can lead to more serious problems, such as copper deficiency and impaired blood cell formation.
Interactions with medications
Zinc absorption can be impaired by certain medications (they decrease zinc absorption), such as antacids, certain antibiotics, penicillamine, diuretics and high doses of iron. Alcohol abuse can also lead to zinc deficiency. If you are taking any of these medications, speak to your doctor before taking a zinc supplement.
Zinc supplements
While zinc is found in a variety of foods, it is often difficult to get enough from diet alone. This is why zinc supplements are sometimes recommended by healthcare providers. Zinc supplements can be found in several different forms, including tablets, capsules (oral zinc supplements), spay(zinc gluconate nasal spray) and liquids(serum zinc).
There are a few things to consider when looking at zinc supplements. The first is that there are different kinds of zinc supplements available, including zinc oxide, zinc sulfate, and zinc gluconate.
- zinc oxide
- zinc gluconate
- zinc sulfate
- zinc acetate
While all three of these supplements provide the body with zinc, they each have different absorption rates. Zinc oxide has the lowest absorption rate, followed by zinc sulfate. Zinc gluconate has the highest absorption rate. As a result, it is generally considered to be the most effective dietary supplement form of zinc.
The second thing to consider is that the body can only absorb a certain amount of zinc at one time. A common dose of zinc is between 25 and 50 mg per day. Anything more than this is likely to be excreted by the body. Finally, it is important to take zinc supplements with food, as this will help to increase absorption.
Final Thoughts
Zinc is an essential mineral that our bodies need to function. It has a wide range of benefits, including improving immune system health and even preventing birth defects in children. However, it can also be difficult for some people to get enough zinc through their diet alone. This is why zinc supplements are sometimes recommended by healthcare providers as well.
As you shop for zinc supplements, be sure to look for one that contains zinc gluconate, as this form of zinc is generally considered to be the most effective. Be sure to take your supplement with food, as this will help to increase absorption. If you experience any side effects from taking zinc, stop taking it and speak to your doctor.
FAQs
By NutriWins team
