Zinc is vital for numerous processes in the body. While it often doesn’t receive the same spotlight as other nutrients, zinc plays a critical role in keeping us healthy.

What is Zinc and Why is it Essential?

Zinc is an essential trace mineral, meaning your body cannot produce or store it, so you must obtain it through diet or supplements. It contributes to over 300 enzymatic processes, making it critical for maintaining overall health. From supporting immunity to promoting healthy skin and hair, zinc is a multitasker that your body can’t do without.

Here are five clinically supported benefits of zinc and why you should ensure this mineral is part of your diet.

1. Supports Immune Function

Zinc is essential for a strong immune system. It activates white blood cells like T-cells, which help fight off infections. Clinical studies show that zinc supplementation can reduce the duration of colds by boosting the body’s natural defense mechanisms.

How it works: Zinc prevents viruses from replicating and strengthens the integrity of mucous membranes, your first line of defense against pathogens.

Best for: People prone to frequent colds or infections.

2. Aids in Wound Healing

Zinc plays a vital role in healing, whether it's for minor scrapes or more serious injuries. It aids in tissue growth and repair while its anti-inflammatory properties help minimize swelling around wounds.

A deficiency in zinc has been associated with slower wound healing.

How it works: Zinc supports cell growth and controls inflammation, both of which are essential for the healing process.

3. Promote Skin and Hair Health

Zinc is a beauty hero when it comes to your skin and hair. It helps regulate sebum production, which can prevent clogged pores and acne. Additionally, it supports the production of collagen.

Hair health: Zinc supports hair follicles by reducing oxidative stress and regulating hormones, both of which are vital for hair growth and reducing hair thinning.

Skin conditions: Studies have shown that zinc supplementation can significantly reduce acne and inflammatory skin conditions.

4. Support Reproductive Health

Zinc plays a vital role in hormonal balance, making it essential for reproductive health in both men and women.

For women: Zinc helps regulate hormones, maintain a healthy menstrual cycle, and support egg quality.

For men: Zinc boosts testosterone levels and supports sperm production. It also acts as an antioxidant, protecting sperm from damage caused by oxidative stress.

5. Supports General Wellbeing and Reduces Free Radicals

Zinc acts as a powerful antioxidant, helping to neutralise free radicals formed in the body. This reduces oxidative stress, which can harm cells and contribute to aging and chronic diseases. Zinc also supports overall health and wellbeing, ensuring the body has the resources it needs to perform optimally.

How it Works: Zinc’s antioxidant properties help protect cells from damage and support healthy metabolic processes throughout the body.

Additional Benefits of Zinc

While these five benefits are among the most well-documented, zinc has many other health benefits:

Improves digestion: Zinc supports enzyme production, aiding in the breakdown of food and absorption of nutrients.

Supports eye health: Zinc is critical for maintaining good vision, particularly in low light.

Reduces inflammation: Zinc’s antioxidant properties help neutralise free radicals and reduce inflammation throughout the body.

Signs of Zinc Deficiency

Zinc deficiency is more common than you might think, especially among vegetarians, vegans, and individuals with digestive disorders like Crohn’s disease. Symptoms of deficiency include:

Frequent infections

Slow wound healing

Hair thinning or loss

Dry or flaky skin

Poor sense of taste or smell

If you notice any of these symptoms, consider speaking to a healthcare professional for advice.

How to Get Enough Zinc in Your Diet

Zinc is found in a variety of foods, making it relatively easy to incorporate into your diet:

Animal-based sources: Oysters (the richest source), beef, lamb, chicken, and eggs.

Plant-based sources: Pumpkin seeds, chickpeas, lentils, cashews, and quinoa.

Fortified foods: Breakfast cereals and plant-based milk often include added zinc.

For vegetarians or vegans, it’s important to note that plant-based zinc is less bioavailable, so you may need to consume higher amounts or consider supplementation.

How to Choose the Right Zinc Supplement

If you’re not meeting your zinc requirements through diet alone, supplementation can help. Look for bioavailable forms like zinc glycinate which are easier for your body to absorb and less likely to cause stomach upset. Always take your zinc supplement with a meal.

Dosage: The recommended daily intake for adults is 8 mg for women and 14 mg for men, though higher doses may be prescribed for specific deficiencies. 

Final Thoughts

Zinc is a small but mighty mineral with far-reaching benefits for your body and mind. From boosting immunity to promoting healthy skin, and hair, zinc deserves a top spot in your diet. 

Whether you’re enjoying zinc-rich foods or considering a high-quality supplement, investing in this essential nutrient is highly regarded for your overall health.

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References 

1. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
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3. Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the biological basis of altered resistance to infection. The American journal of clinical nutrition, 68(2 Suppl), 447S–463S. https://doi.org/10.1093/ajcn/68.2.447S
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7. Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24;10(1):16. doi: 10.3390/nu10010016. PMID: 29295546; PMCID: PMC5793244.