Do you know what your body needs zinc for? Zinc is a nutrient that plays a vital role in your body.
Since the body does not produce zinc naturally, we must obtain it from food or supplements.
This article explains everything you need to know about zinc, including its functions, health benefits, dosage recommendations, and potential side effects.
What is zinc?
Our body cannot produce or store zinc.
For this reason, we must constantly replenish the body from our diet or supplements.
Zinc is important for many processes in the body, including:
- Enzymatic reactions
- Immune function
- Protein synthesis
- DNA synthesis
- Wound healing
- Growth and development
Zinc is found naturally in a variety of plant and animal foods.
Foods that do not naturally contain this mineral, such as cereals, bars and baking flour, are often fortified with synthetic forms of zinc.
Zinc supplements or multi-nutrient supplements that contain zinc can also be taken.
Because of its role in the immune system, zinc is also added to some nasal sprays, lozenges, and other natural cold remedies.
What does zinc do?
Zinc is a vital mineral that the body uses in a variety of ways.
In fact, zinc is the second most abundant micronutrient in the body - after iron - and is found in every cell.
Zinc is essential for more than 300 enzymes that aid in metabolism, digestion, nerve function, and many other processes.
In addition, it is very important for the development and function of immune cells.
This mineral is also very important for skin, DNA synthesis and protein production.
In addition, the growth and development of the body depends on zinc due to its role in cell growth and division.
Zinc is also needed for the sense of taste and smell. Because one of the enzymes very important for the right taste and smell depends on this nutrient. Zinc deficiency can reduce the ability to taste or smell.
Health benefits of zinc
Research shows that zinc has great benefits for your health.
Strengthens the immune system
Zinc helps maintain a strong immune system.
Because it is essential for immune cell function and cell signaling, zinc deficiency can lead to a weakened immune response.
Zinc supplements stimulate certain immune cells and reduce oxidative stress.
For example, a review of seven studies found that 80–92 mg of zinc per day can reduce the duration of colds by up to 33%. 1
In addition, zinc supplementation significantly reduces the risk of infections and boosts the immune response in older adults.2
Accelerates wound healing
Zinc is commonly used in hospitals for burns, certain ulcers, and other skin injuries.
Because this mineral plays an important role in collagen synthesis, immune function, and the inflammatory response, it is essential for proper healing.
In fact, the skin holds a fairly large amount—about 5%—of your body's zinc.3
A zinc deficiency can slow wound healing. A daily diet rich in zinc can speed up wound healing.
For example, in a 12-week study, 60 diabetics with diabetic foot ulcers were treated with 200 mg of zinc per day. After the follow-up period, people had a significant reduction in ulcer size compared to the placebo group.4
May reduce the risk of age-related diseases
Zinc can significantly reduce the risk of age-related diseases such as pneumonia, infection, and age-related macular degeneration (AMD).
Zinc can reduce oxidative stress and improve the immune response by increasing the activity of T-cells that help protect the body against infection.5
Elderly people who supplemented their bodies with zinc had an easier response to the flu shot, a reduced risk of pneumonia and increased mental performance.6
One study found that 45 mg/day of elemental zinc can reduce infection rates in older adults by nearly 66%.7
May help treat acne
Acne is a common skin condition that is estimated to affect up to 9.4% of the world's population.
Obstruction of oil producing glands, bacteria and inflammation causes Acne.
Research shows that taking zinc can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria, and suppressing the activity of sebaceous glands.8
People with acne tend to have lower levels of zinc. Therefore, with additional use zinc can help reduce symptoms.
Reduces inflammation
Zinc reduces oxidative stress and lowers certain inflammatory proteins in the body.
Oxidative stress causes chronic inflammation, which contributes to many chronic diseases such as heart disease, cancer, and poor mental health.9
In a study of 40 older adults, those who took 45 mg of zinc per day experienced a greater reduction in inflammatory markers than the placebo group.10
Zinc deficiency symptoms
Although severe zinc deficiency is rare, it can occur in people with rare genetic mutations, breastfed babies whose mothers do not have enough zinc, people with alcohol dependence, and anyone taking certain immunosuppressive medications.
Symptoms of zinc deficiency include impaired growth and development, delayed puberty, skin rashes, chronic diarrhea, impaired wound healing, and behavioral problems.
Milder forms of zinc deficiency are more common, especially in children, who often lack important nutrients from their daily diet.
An estimated 2 billion people worldwide are zinc deficient due to insufficient or poor dietary intake.11
Because zinc deficiency impairs the immune system – increasing the chance of infection – zinc deficiency is thought to be responsible for more than 450,000 deaths in children under 5 each year.11
Who may have a zinc deficiency:
- People with gastrointestinal diseases such as Crohn's disease
- Vegetarians and vegans
- Pregnant and breastfeeding women
- Older babies who are exclusively breastfed
- People who have poor nutrition, including those with anorexia or bulimia
- People with chronic kidney disease
- Those who abuse alcohol
Zinc deficiency symptoms include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disorders, dry skin, fertility problems, and impaired wound healing.12
Zinc deficiency is difficult to detect using laboratory tests because the body tightly controls zinc levels. Therefore, you may still be deficient in zinc even if tests show normal levels.
Where can we get zinc?
Many animal and plant foods are naturally high in zinc, so most people can get the required amounts.
Foods that contain the most zinc:
- Crustaceans: oysters, crabs, mussels, lobsters and clams
- Meat: beef, pork, lamb
- Poultry: Turkey and chicken
- Fish: Flounder, sardines, salmon and soles
- Legumes: chickpeas, lentils, black beans, kidney beans, etc.
- Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
- Dairy products: milk, yogurt and cheese
- Eggs
Animal products, such as meat and shellfish, are rich in zinc in a form that is easily absorbed by your body.
Let's not forget that zinc found in plant sources such as legumes and whole grains is absorbed less efficiently due to other plant compounds that inhibit absorption.13
Zinc overdose
Just as a lack of zinc can cause health complications, too much can cause negative side effects.
The most common cause of zinc toxicity is excessive zinc intake, which can cause both acute and chronic symptoms.
Symptoms of toxicity include:
- Nausea and vomiting
- Loss of appetite
- Diarrhea
- Abdominal cramps
- Headache
- Weakened immune system
- Decreased "good" HDL cholesterol
Recommended levels of zinc
To avoid an overdose, do not take supplements containing high doses of zinc unless recommended by your doctor.
The recommended daily dose is 11 mg for adult men and 8 mg for adult women.
Pregnant and lactating women should consume 11 and 12 mg per day, respectively.15
It's important
Zinc is required for DNA synthesis, immune function, metabolism and growth.
It can reduce inflammation and the risk of some age-related diseases.
Most people can get the required amount from a complete diet (11 mg for men and 8 mg for women), but older adults and people with conditions that inhibit zinc absorption may need to supplement with quality supplements.
Because high-dose zinc supplements can cause dangerous side effects, it's important to follow recommendations and only take supplements when needed.
It is important to remember, that everyone's health is individual and there is no one-size-fits-all recipe!
So, if you want to know if your body needs probiotics the most right now, health professionals recommend the Test "Your Day".
* Pay attention to the signals sent by your well-being in time;
*Replenish the body with natural minerals, vitamins and nutrients necessary for health.
*Enjoy energy and good mood every day!
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How do I know if I'm getting enough zinc?
