{"id":25302,"date":"2021-05-26T10:00:00","date_gmt":"2021-05-26T17:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=25302"},"modified":"2025-04-29T12:26:24","modified_gmt":"2025-04-29T19:26:24","slug":"zinc-benefits","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/zinc-benefits\/","title":{"rendered":"Zinc: Benefits, Risks, & How Much You Need"},"content":{"rendered":"

Known for its contributions to a healthy immune system, zinc has a starring or supporting role in dozens of clinical trials<\/a> studying ways to prevent COVID-19 infection and improve outcomes.<\/strong> But zinc’s benefits are far more than just as an immune booster. This mineral, which only comprises a measly 0.0036% of the body mass of a 150-pound human, is amazingly critical for many aspects of your health.<\/p>\n

So, how does zinc work in your body? How can you make sure you’re eating foods high in zinc? Can you get it from food alone, or do you need to supplement? Is there such a thing as too much zinc? And can sucking on a zinc lozenge prevent or shorten the duration of a common cold?<\/p>\n

This article explores the ins and outs of zinc so you can get the right amount of this important mineral.<\/p>\n

What Is Zinc?<\/h2>\n
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iStock.com\/HT Ganzo<\/figcaption><\/figure>\n

Before we get into all that, here is a story:<\/p>\n

One day, early in the 19th century, the Royal Navy came to the chemist and inventor Sir Humphrey Davy with a big problem. To protect their ships from a kind of mollusk that bore into wood, shipbuilders had been lining the bottoms of these vessels with copper. Unfortunately, the salt water quickly corroded the copper, leading to costly and highly inconvenient repairs. Could Davy come up with a solution?<\/p>\n

Davy suggested attaching a \u201csacrificial metal\u201d to the copper. His element of choice was zinc. The zinc would protect the copper by being degraded by the salt water, a process termed \u201cgalvanization,\u201d later used to protect iron, steel, and other industrial metals from corrosion.<\/p>\n

The story ends sadly for Davy, who was still in the Navy (yes, that\u2019s a Billy Joel callback for all you \u201cPiano Man\u201d fans!). While the zinc stopped the deterioration of the copper, it also made it far more susceptible to weeds and barnacles by providing them with nutrients that they found appealing. But it highlights the power of zinc, which can protect not only copper and iron but us as well.<\/p>\n

Zinc<\/a> is a naturally occurring trace mineral that your body needs to fight off bacteria and viruses. The adult body contains about two to three grams of zinc \u2014 approximately the weight of a penny \u2014 which is stored mainly in fluid, bones, tissues, and organs. However, your body does not make zinc, so you need to get it from food or supplements.<\/span><\/strong><\/p>\n

Zinc is essential for growth<\/a> in humans, animals, and even plants. (If your pecan tree isn\u2019t producing nuts regularly, make sure you fertilize with zinc in late winter.) Zinc is used in cell division<\/a> to create your unique DNA and plays a significant role in promoting wound healing. It\u2019s also crucial to fertility as it helps maintain levels of the reproductive hormones testosterone and estrogen. Zinc also comes into play with the metabolism of fats and sugars<\/a>, helping to regulate and express insulin. And, zinc is largely linked to your sense of smell and taste<\/a>, although the exact way this occurs is unknown.<\/p>\n

Zinc Benefits<\/h2>\n

As you can see, zinc is an essential nutrient for a healthy, functioning body. Here are seven important reasons to ensure you get enough zinc.<\/p>\n

Zinc for Immunity<\/h3>\n
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iStock.com\/Cecilie_Arcurs<\/figcaption><\/figure>\n

It appears that every immunological event relates in some way to zinc. There\u2019s a strong connection between zinc deficiency and susceptibility to disease<\/a>.<\/strong> A Cochrane Library meta-analysis of six studies that included over 5,000 children between two months old and five years of age found that zinc supplementation reduced the incidence of pneumonia<\/a>.<\/p>\n

And according to findings from a 2020 systematic review, zinc is effective in shortening the duration and severity of the common cold<\/a> (by approximately 2.25 days, so don\u2019t get too excited).<\/p>\n

People infected by COVID-19 who are zinc-deficient develop<\/a> more complications, are more likely to require hospitalization, have longer hospital stays, and are more likely to die. To prove that zinc can help with COVID-19 outcomes, one 2023 study found that oral supplementation with zinc<\/a> decreased symptom duration, ICU admission, and death rates.<\/p>\n

Zinc During Pregnancy<\/h3>\n

The World Health Organization estimated in 2013 that most pregnant women<\/a> worldwide were at least somewhat deficient in zinc. This may contribute to the likelihood of poor birth outcomes and stunted infant development. Indeed, a global review<\/a> of 21 randomized controlled trials found that zinc can reduce the risk of preterm birth.<\/strong><\/p>\n

The WHO recommends taking zinc during pregnancy, especially for women at higher risk of zinc deficiency.<\/p>\n

Zinc Brain Benefits<\/h3>\n
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iStock.com\/FG Trade Latin<\/figcaption><\/figure>\n

No, zinc is not the fictional brain-enhancing drug NZT-48 from the movie Limitless<\/i>. Taking it won\u2019t make you smarter or (spoiler alert) make you rich and powerful (or even look like Bradley Cooper).<\/p>\n

Now, the good news. Many people can prevent age-related neurodegenerative disorders<\/a>, like Alzheimer\u2019s, with diet and lifestyle habits.<\/p>\n

Getting enough zinc is a key part of this prevention strategy. Zinc’s brain benefits include acting as an antioxidant<\/a> \u2014\u00a0preventing oxidative stress in the brain that could otherwise increase your risk for neurodegeneration. In fact, an imbalance of iron and zinc<\/a> ions (too much iron and not enough zinc) has been shown to lead to Alzheimer\u2019s and Parkinson\u2019s disease symptoms.<\/strong><\/p>\n

Zinc and Hormones<\/h3>\n

Zinc plays a huge role in regulating your hormones<\/a>,<\/strong> including growth hormone, insulin, leptin, thyroid hormone, melatonin<\/a>, and sex hormones. Getting enough zinc is important for ensuring your endocrine system is working properly. When it isn\u2019t, your various organs and systems can\u2019t communicate well, which can wreak havoc<\/a> on your health, energy, and mood.<\/p>\n

Zinc is also key for reproduction<\/a> and plays a role in processes such as ovulation and fertilization. Zinc supplementation has offered improvement in symptoms for women with Polycystic Ovarian Syndrome<\/a> (PCOS) and dysmenorrhea<\/a>. <\/strong>And zinc benefits for men may include <\/span>sperm motility and testosterone levels<\/span><\/a> and, by extension, a boost in fertility.<\/span><\/strong><\/p>\n

Zinc and Diabetes<\/h3>\n
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iStock.com\/fcafotodigital<\/figcaption><\/figure>\n

According to a 2015 review of both test tube and human studies, zinc has many beneficial effects on type 1 and type 2 diabetes<\/a>.<\/strong> Specifically, zinc appears to play an important role in pancreatic \u03b2-cell (that funny-looking thing that looks like a capital B is a symbol for beta<\/i>) function, insulin activity, glucose modulation, and the process by which diabetes develops and has complications.<\/p>\n

However, it\u2019s unlikely that zinc deficiency directly causes type 2 diabetes, but rather, <\/span>people with type 2 diabetes have lower levels<\/span><\/a> due to insulin resistance.<\/span><\/p>\n

So, if you\u2019re trying to prevent, reverse, or manage diabetes, in addition to watching your weight and eating a largely plant-based diet, make sure you get enough zinc to keep your pancreas firing on all cylinders.<\/p>\n

Is Zinc Good for Your Heart?<\/h3>\n

In a 2015 meta-analysis, researchers found that zinc supplementation significantly reduced total cholesterol, LDL \u201cbad\u201d cholesterol, and triglycerides<\/a>, which are risk factors for heart disease when elevated.<\/strong> Studies show that having adequate levels of zinc in your body may help prevent plaque buildup<\/a> in your arteries, which can protect your heart.<\/p>\n

Zinc and Eye Health<\/h3>\n
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Zinc works alongside vitamin A and other antioxidants to support eye health<\/a> and normal vision. It helps vitamin A produce melanin, a protective pigment that\u2019s found in your eyes (as well as in your skin and hair).<\/p>\n

Not getting enough zinc can also worsen night vision. Some research indicates that zinc supplemented with antioxidant vitamins can slow the progression of age-related macular degeneration<\/a>,<\/strong> a condition in which the central field of vision becomes blurred or lost over time. This is a pretty significant contribution, considering macular degeneration is the leading cause<\/a> of blindness among the elderly in Western countries.<\/p>\n

How Much Zinc Per Day Do You Need?<\/h2>\n

The Recommended Dietary Allowance (RDA) for zinc is fairly small compared to other vitamins and minerals. Although it increases from infancy to teenage years, it largely remains the same throughout adulthood.<\/p>\n

Below is how much zinc per day<\/a> you need based on age group:<\/p>\n