6 Zinc Benefits: Exploring Its Essential Role in Health and Wellness

Zinc is a trace mineral fundamental to numerous biological processes essential for maintaining health and wellness.

Affecting everything from immune system responses to hormone regulation and tissue repair, the benefits of zinc extend across almost every physiological system in the body.

Let’s explore six of the most incredible zinc benefits and learn how to ensure you’re getting enough of this essential mineral every day.

What is zinc?

Zinc is an essential trace mineral involved in over 300 enzymatic reactions and countless biochemical processes in the body. It contributes to critical functions ranging from cellular repair and protein synthesis to immune defense and hormone regulation.

Because the body doesn’t store significant amounts of zinc, maintaining adequate zinc levels through dietary intake or supplementation is crucial for maintaining long-term health. 

Promoting optimal zinc levels has many health benefits, including more balanced energy levels, improved immunity, enhanced skin health, better cognitive function, stronger wound healing, and support for hormone regulation.

Watch the video below to learn about the amazing health benefits of zinc.

6 health benefits of zinc

From targeted oral zinc supplements to nutrient-rich whole foods, ensuring you obtain the right amount of zinc daily can profoundly influence your quality of life and overall well-being. 

Here are six incredible health benefits of zinc.

1. Promotes healthy vision

The retina and other eye tissues rely on zinc to transport vitamin A from the liver, which is essential for producing melanin, a pigment that protects the eyes.

Adequate levels of zinc help maintain the structural integrity of the retina, support night vision, and reduce oxidative stress in the eye cells.

According to research conducted by the National Eye Institute (NEI), “High levels of antioxidants and zinc significantly reduce the risk of advanced age-related macular degeneration (AMD) and its associated vision loss.”¹

2. Enhances immune function

Zinc is vital for maintaining a robust immune system as it supports the production of T-cells, which are crucial for fighting infections and illnesses. 

Research published in The American Journal of Tropical Medicine and Hygiene found that proactive zinc supplementation can reduce the duration of colds, particularly when zinc lozenges or supplements are taken at the onset of symptoms.²

The researchers noted, “based on pooled results from the six studies, cold duration was estimated to be reduced by 2.25 days when zinc lozenges were used to manage cold, compared with a placebo.”

3. Supports reproductive health

Zinc plays a crucial role in reproductive health for both men and women. 

In men, zinc is essential for testosterone production, which is vital for maintaining sperm quality and libido. 

For women, zinc helps regulate progesterone and estrogen levels, which helps balance hormonal fluctuations throughout the menstrual cycle, as well as during perimenopause and menopause.

Adequate zinc levels are particularly critical during pregnancy, as they support fetal development by facilitating DNA synthesis, cell division, and the development of the baby’s immune system.

Research published in BMC Pregnancy and Childbirth highlights the significance of maintaining appropriate zinc levels during pregnancy, revealing that “Copper and zinc serum levels in mothers with preterm delivery were significantly lower than in mothers with term delivery.”³

4. Promotes wound healing

Zinc has long been recognized for its essential role in wound healing. 

Evidence published in Nutrients states, “Zinc is indispensable in wound healing, with significant roles in cell membrane repair, immune regulation, and extracellular matrix remodeling through its interaction with matrix metalloproteinases (MMPs).”⁴

Furthermore, zinc’s anti-inflammatory properties and ability to upregulate metallothioneins help provide protection against oxidative stress and promote tissue repair and regeneration.

Topical zinc applications have been shown to speed up the healing process by helping new skin cells form more quickly and reducing the appearance of scars.

5. Helps maintain insulin sensitivity

Zinc is crucial in the production and signaling of insulin, a key metabolic hormone that regulates blood sugar balance and facilitates fat storage. 

Zinc helps stabilize insulin molecules in the pancreas, ensuring proper function. Additionally, zinc improves insulin sensitivity by enhancing the cellular response to insulin signaling, allowing cells to absorb glucose more effectively.

These effects promote stable blood sugar levels, which can help prevent rapid energy fluctuations and lower the risk of insulin resistance, a serious metabolic imbalance linked to obesity, heart disease, and diabetes.

6. Supports muscle recovery and growth

Zinc is integral to muscle repair and growth due to its role in protein synthesis. When muscles are stressed during workouts, zinc facilitates the rebuilding of muscle fibers, enabling faster recovery.

Zinc also plays a key role in regulating testosterone levels, a vital hormone for strength and muscle development.

Additionally, zinc mitigates inflammation and oxidative stress in muscle tissues, allowing for more effective recovery after rigorous workouts and preventing long-term damage.

Signs of zinc deficiency 

Zinc deficiency can manifest in subtle yet impactful ways, affecting hormonal balance, impairing energy production, and even altering taste and smell.

According to research published in Scientific Reports, common indicators of zinc deficiency include impaired immune responses, slow wound healing, and increased susceptibility to infections.⁵

Other common symptoms of zinc deficiency include:

• Decreased muscle strength
• Fatigue and lethargy
• Dry, scaly, or flaky skin
• Loss of appetite
• Loss or altered sense of taste and smell
• Irritability 
• Menstrual irregularities
• Poor night vision

The study also highlighted risk factors that may exacerbate zinc deficiency, including comorbidities such as respiratory infections, sarcopenia, and chronic kidney disease.  

In addition, the researchers noted, ”the use of certain medications, namely spironolactone, furosemide, thyroid hormones, systemic antibacterials, and corticosteroids, was also found to be associated with zinc deficiency.”

Natural sources of zinc

Many whole foods provide zinc naturally, including red meat, poultry, seafood, especially oysters, and dairy products, all of which are excellent sources of bioavailable zinc.

For those following plant-based diets, nuts and seeds are good sources of zinc.

However,  plant-based foods can contain antinutrients such as phytates and oxalates that can reduce zinc absorption. Therefore, it’s critical to pair zinc-rich plant foods with nutrients that naturally enhance intestinal zinc absorption.

Incorporating foods rich in vitamin C and organic acids, such as sauerkraut, kimchi, and other fermented vegetables, can greatly enhance the bioavailability of zinc from plant sources.

When to take zinc supplements

Despite its significance, many people fail to obtain enough zinc from dietary sources, leaving them at increased risk of zinc deficiency and associated health issues. 

Because it’s difficult to assess zinc status through laboratory tests, it’s important to recognize when your body may require zinc supplementation, especially if you have poor eating habits, digestive issues, or limited access to nutrient-rich foods.

Research published in the Journal of Social Health and Diabetes states, “Plasma or serum zinc levels, which are commonly used for evaluating zinc deficiency, do not accurately reflect cellular zinc status due to highly regulated homeostatic control mechanisms.”⁶

This means that cellular zinc deficiency may still occur even with normal serum zinc levels, making it challenging to identify zinc deficiency through conventional testing.

This highlights the importance of paying attention to potential signs of zinc deficiency, such as frequent infections, delayed wound healing, altered taste and smell, loss of appetite, changes in hair, skin, and nail health, or mood fluctuations. 

Additionally, individuals at higher risk of deficiency, such as those with Crohn’s disease, diabetes, ulcerative colitis, or those following a vegetarian or vegan diet, may benefit from zinc supplementation, especially if they aren’t consuming enough zinc-rich foods.

Dosage and safety

Determining the right amount of zinc depends on various factors, including age, sex, dietary habits, and overall health. 

For most adults, a daily zinc intake of 15 to 40 milligrams is generally considered safe. However, if you opt for zinc supplements, it’s important not to exceed 100 milligrams, as excessive intake can lead to zinc toxicity, linked to digestive upset and an increased risk of copper deficiency.

This also explains why it’s crucial to maintain a proper zinc-to-copper ratio of about 10-to-1, ensuring sufficient copper intake to balance the effects of zinc supplementation.

Zinc supplements come in various forms, such as zinc gluconate, zinc sulfate, zinc acetate, and zinc citrate, each with different absorption rates.

“When choosing a zinc supplement, it’s important to consider bioavailability,” explains Dr. Berg. “Zinc bisglycinate chelate stands out for its exceptional absorption, offering better bioavailability than zinc sulfate and zinc oxide.”

It’s vital to consult with a healthcare professional to determine the best dosage and form of zinc for your health needs, particularly if you have existing health conditions or are taking prescription medications or other dietary supplements.

Key takeaways

Zinc benefits include strong immune defenses, hormonal balance, reproductive health, muscle recovery, and vision. 

Because the body doesn’t store significant amounts of zinc, maintaining adequate intake is crucial to prevent zinc deficiency and associated health problems. 

Including zinc-rich foods such as oysters, red meat, and seeds or incorporating a high-quality dietary supplement can help promote optimal zinc levels and support overall health and well-being. 

FAQ

Sources

1. https://www.nei.nih.gov/about/news-and-events/news/antioxidant-vitamins-and-zinc-reduce-risk-vision-loss-age-related-macular-degeneration ↩︎
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7356429/ ↩︎
3. https://link.springer.com/article/10.1186/s12884-023-05625-2 ↩︎
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/ ↩︎
5. https://www.nature.com/articles/s41598-024-53202-0 ↩︎
6. https://www.thieme-connect.com/products/ejournals/pdf/10.1055/s-0038-1676241.pdf ↩︎

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