Zinc is an essential trace element that plays a crucial role in many bodily processes. It is particularly known for its ability to boost the immune system, promote wound healing, and support metabolism. Zinc is also important for cell growth, development, and repair. Since the body cannot produce zinc on its own, it must be obtained through food or supplements. In this article, you'll learn about the health benefits of zinc, how it works in the body, and how to use it safely.
What is zinc?
Zinc is an essential trace element found in almost every cell of the body and involved in more than 300 enzymatic reactions. It is necessary for protein synthesis, cell division, immune system function, and maintaining a healthy metabolism. Zinc also plays a role in wound healing and supporting the sense of smell and taste [1].
Synonyms for zinc
Zinc is available in dietary supplements in several forms, including zinc gluconate , zinc sulfate , and zinc citrate . These forms differ in their bioavailability, with zinc gluconate and zinc citrate being better absorbed than zinc sulfate [2].
Where does zinc come from?
Zinc occurs naturally in many foods, including meat, fish, seafood, eggs, dairy products, nuts, seeds, and whole grains. Oysters, beef, pumpkin seeds, and lentils are particularly rich in zinc. Because plant-based foods tend to contain less zinc and the bioavailability of zinc from plant sources is reduced by phytates, vegetarians and vegans often have higher zinc requirements [3].
How is zinc produced?
Zinc in dietary supplements is usually produced synthetically, combining it with various compounds such as gluconate or citrate to increase bioavailability. These forms of zinc are highly soluble and easily absorbed by the body. Zinc is also used in fortified foods such as breakfast cereals and dairy products to increase intake [4].
Health benefits of zinc
Zinc and the immune system
Zinc plays a key role in supporting the immune system. It promotes the production and function of white blood cells, which are necessary for fighting infections. Studies have shown that adequate zinc intake can reduce the duration and severity of colds, especially when zinc is taken at the first sign of a cold. People with zinc deficiency are more susceptible to infections because their immune systems are weakened [5].
Zinc and skin health
Zinc is particularly important for skin health because it promotes wound healing and protects the skin from infections. It is commonly used in topical creams to treat skin conditions such as acne and eczema. Zinc helps reduce inflammation and support collagen production, which contributes to the healing of skin injuries. It also regulates sebum production, which may help prevent acne [6].
You can find out what else is good for your skin in this article: Grape seed extract – antioxidant for heart and skin.
Zinc and wound healing
Zinc plays a crucial role in wound healing by supporting cell division and collagen formation. People with zinc deficiency heal more slowly and are at higher risk of skin infections. Zinc is often used in creams and ointments to treat skin wounds and ulcers because it accelerates tissue regeneration and reduces the risk of infection [7].
Zinc and metabolism
Zinc is necessary for the activity of many enzymes that regulate carbohydrate, fat, and protein metabolism. It also supports insulin production and contributes to stabilizing blood sugar levels. People with zinc deficiency often have impaired metabolism, which can lead to fatigue, poor wound healing, and a weakened immune system. Zinc is also involved in the synthesis of DNA and proteins, which are necessary for cell growth and repair [8].
Zinc and fertility
Zinc is also important for fertility in both men and women. In men, zinc contributes to sperm production and quality and has a positive effect on testosterone levels. Zinc deficiency can reduce sperm quality and lead to infertility. In women, zinc plays a role in regulating the menstrual cycle and supporting egg maturation [9].
Zinc and brain function
Zinc contributes to cognitive function and the protection of neurons in the brain. It helps support synaptic plasticity, which is crucial for learning and memory processes. Zinc deficiency has been linked to poorer cognitive performance and an increased risk of neurodegenerative diseases such as Alzheimer's disease. Zinc also plays a role in regulating mood and may help alleviate depression [10].
How does zinc work in the body?
Zinc acts as a coenzyme for many enzymes involved in cell division, protein synthesis, and immune defense. It supports the immune system by increasing the activity of immune cells and regulating pro-inflammatory responses in the body. Zinc is also necessary for maintaining the integrity of cell membranes and acts as an antioxidant, protecting cells from oxidative stress. Furthermore, zinc plays an important role in wound healing and maintaining skin health [11].
Recommended dosage and use of zinc
What is the recommended dosage?
The recommended daily intake (RDA) of zinc is approximately 11 mg per day for adult men and 8 mg per day for women. Pregnant and breastfeeding women have slightly higher needs. When taking zinc to support the immune system or treat zinc deficiency, higher dosages may be required, typically up to 40 mg per day, depending on a doctor's recommendation. It is important not to exceed the recommended upper limit of 40 mg per day to avoid side effects [12].
When should you take zinc?
Zinc can be taken at any time of day, preferably with food to avoid stomach upset. It is important not to take zinc on an empty stomach, as this can cause nausea. Zinc supplements are available in various forms, including tablets, capsules, and lozenges. When taken to treat colds, it is recommended to take zinc within 24 hours of the onset of symptoms [13].
Side effects and safety of zinc
Is zinc safe?
Zinc is safe and well-tolerated at recommended doses. However, excessive intake, especially long-term high doses (over 40 mg per day), can cause side effects, including nausea, diarrhea, and headaches. Chronic zinc overdose can lead to copper deficiency, as zinc can inhibit copper absorption in the body. It is recommended to take zinc only at recommended doses and to consult a physician if unsure [14].
What are the side effects of zinc?
The most common side effects of zinc supplements include stomach upset, nausea, and digestive problems, especially when taken on an empty stomach. In rare cases, zinc overdose can lead to more serious side effects such as a weakened immune system and copper deficiency. Long-term high doses of zinc can also increase the risk of cardiovascular disease because they can disrupt the body's mineral balance [15].
Zinc compared to other trace elements
Zinc vs. Magnesium
Both zinc and magnesium are important minerals involved in numerous biological processes. While zinc plays a key role in the immune system and wound healing, magnesium supports muscle function, energy metabolism, and nerve activity. Both minerals are essential and complementary in their functions. It is important to maintain a balanced ratio of these two minerals, as together they contribute to overall health [16].
Zinc vs. Iron
Zinc and iron are two essential trace elements critical for the immune system and oxygen transport in the body. While zinc primarily supports immune function and wound healing, iron is necessary for the formation of hemoglobin, which transports oxygen in the blood. Both minerals are important for health, but excessive intake of one can impair the absorption of the other, so a balanced ratio is important [17].
Natural sources of zinc
Zinc is found in many foods, including meat, seafood, nuts, seeds, and legumes. The best natural sources include oysters, beef, pork, lentils, pumpkin seeds, and chickpeas. Since plant-based foods contain less bioavailable zinc, vegetarians and vegans should ensure they consume sufficient zinc-rich foods or consider zinc supplements [18].
Zinc in dietary supplements
Zinc supplements are available in various forms, including zinc gluconate, zinc citrate, and zinc sulfate. Zinc gluconate and zinc citrate are considered more bioavailable and are more easily absorbed by the body than zinc sulfate. Zinc supplements are often used to support the immune system, treat zinc deficiency, or promote wound healing. It is important to follow the recommended dosage to avoid side effects [19].
Final thoughts on zinc
Zinc is an essential trace element that plays a key role in the immune system, skin health, wound healing, and metabolism. It supports cell division and tissue repair and contributes to the maintenance of a healthy immune system. For people looking to improve their skin health, strengthen their immune system, or promote wound healing, zinc is an important supplement that can be obtained either through food or supplements.