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Zinc is a nutrient that supports growth during childhood and the immune system. Low zinc levels can increase a person’s risk of disease and illness.
Zinc supports a
Zinc occurs naturally in many foods, such as beans, meat, and fish. It is also available as a dietary supplement.
This article looks at the health benefits of zinc, what happens if a person does not have enough zinc, and useful sources.
Zinc is
1. Immune function
The body needs zinc for the immune system to work properly. Low levels of zinc can increase the risk of infections, such as pneumonia.
How can you stay healthy with a weak immune system?
2. Treating diarrhea
The World Health Organization (WHO) recommend zinc supplements for infants with diarrhea.
There is evidence that it can shorten bouts of diarrhea, especially in those who do not have a nutritious diet.
3. Wound healing
Zinc plays a role in maintaining healthy skin.
People with long-term wounds or ulcers
Find out how to make a wound heal faster.
4. Chronic disease
Zinc has antioxidant properties. As such, it can help reduce oxidative stress. Scientists believe that there is a link between oxidative stress and chronic diseases, such as high blood pressure, diabetes, and other aspects of metabolic syndrome.
5. Age-related macular degeneration
Zinc prevents cell damage in the retina, and it may help delay the progression of age-related macular degeneration and vision loss, according to the
The authors of
Overall, some studies suggest that supplementation may help, but the evidence is not conclusive.
6. Sexual health
Low zinc levels
The authors of
However, while a zinc deficiency can have a negative impact, too much zinc may lead to toxicity, which could be harmful to sperm.
Anyone considering zinc supplements to support their sexual health should speak with a doctor.
There is some evidence that zinc may help treat some skin diseases, as it plays a role in wound healing.
- acne vulgaris
- hidradenitis suppurativa
- atopic dermatitis
- diaper dermatitis
Here, learn more about using zinc to treat acne.
8. Osteoporosis
Zinc plays an essential role in bone formation and health and may help prevent osteoporosis, according to
However, it remains unclear whether zinc supplementation can prevent or treat this condition, and further research is necessary.
Find out how to increase bone density naturally.
9. Neurological symptoms
A small study from 2020 concluded that there may be a link between low zinc levels and neurological symptoms.
Researchers looked at 63 people who had headaches, tingling, and peripheral neuropathy, as well as deficiencies in zinc and other micronutrients.
After treatment for these deficiencies, the participants reported improvements in their neurological symptoms. However, the researchers acknowledge the need for further research.
10. The common cold
A
On the whole, studies looking at the use of zinc for colds have been of poor quality. There is no reliable evidence that taking zinc prevents colds.
Also, the
Get some tips on treating a cold.
11. Learning and memory
Some research in rodents suggests that zinc may boost cognitive function. In a
There does not appear to be sufficient evidence that zinc can improve memory or learning in humans, however
Get some tips for improving memory here.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Some researchers have suggested that maintaining adequate zinc levels could possibly offer some protection against COVID-19.
One
It is important to note, however, that while zinc may boost a person’s overall health and ability to resist disease, there is currently no evidence that it can prevent or treat COVID-19.
Moreover, some zinc products may lead to a permanent loss of smell.
An adequate zinc intake is especially important for children because it plays a role in their development.
The following
| Age | Male | Female |
| 0–6 months | 2 mg | 2 mg |
| 7–12 months | 3 mg | 3 mg |
| 1–3 years | 3 mg | 3 mg |
| 4–8 years | 5 mg | 5 mg |
| 9–13 years | 8 mg | 8 mg |
| 14–18 years | 11 mg | 9 mg |
| 19 years and over | 11 mg | 8 mg |
During pregnancy and breastfeeding, a higher intake of zinc is necessary, because newborns and infants up to 6 months obtain zinc through breast milk.
Good sources of zinc include:
- beans
- meats
- nuts
- fish
- seafood
- whole-grain cereals
- dairy products
- some fortified foods
Anyone with a plant-based diet may need additional zinc, because the zinc available in these foods is harder for the body to absorb.
Zinc is available in capsules, tablets, creams, ointments, and a liquid form.
Adults aged 19 years and over who are interested in using zinc supplements should be careful to consume no more than 40 mg per day. Too much zinc can cause health problems.
Zinc supplements are available to purchase online. However, consult a doctor before trying them.
A zinc deficiency can increase the risk of various problems, including:
- delayed growth in children
- a loss of appetite
- changes in taste
- a higher risk of infections
- fertility problems
- diarrhea
- problems with wound healing
- eye and skin lesions
- problems with thinking
According to
A zinc deficiency usually results from an insufficient dietary intake, but it can also result from malabsorption and chronic illnesses such as diabetes, cancer, liver disease, and sickle cell disease.
Zinc has many health benefits, but consuming too much can be harmful. Possible adverse effects include:
- nausea and vomiting
- a loss of appetite
- abdominal pain
- headaches
- diarrhea
Over time, the NIH note, an excessive intake of
- low copper levels
- changes in iron function
- reduced immune function
- reduced levels of “good,” high-density lipoprotein cholesterol
- urogenital problems
Zinc may also interact with antibiotics and diuretics.
Zinc is essential for health, and it plays a key role in childhood development, the immune system, wound healing, and other functions.
It is best to obtain zinc from foods, such as beans, seafood, and fortified products. A doctor may prescribe supplements if there is a risk of a deficiency.
People who are pregnant, breastfeeding, or following a plant-based diet require extra zinc. However, as always, check with a doctor before using a supplement.