Benefits of the Mineral Zinc

Zinc is a trace mineral that plays an important role in human health and function. Zinc is involved in many physiological processes, such as gene expression, enzyme reactions, immune function, protein synthesis, wound healing, and growth and development. Zinc is also essential for skin health, taste and smell, libido, and reproductive capacity. This article will introduce the effects and benefits of zinc, as well as how to obtain sufficient zinc through food or supplements.

Effects and Benefits of Zinc

Zinc has the following main effects and benefits for the human body:

• Boosts the Immune System: Zinc helps maintain the normal functioning of the immune system, as it is necessary for immune cell function and cell signaling. A deficiency in zinc can lead to weakened immune responses, increasing the risk of infections and inflammation. Zinc supplements can stimulate specific immune cells, such as T cells and natural killer cells, and reduce oxidative stress. Studies have found that taking 80-92 milligrams of zinc daily can shorten the duration of the common cold by up to 33% source. Additionally, zinc supplements can significantly reduce the risk of infections in the elderly and improve the effectiveness of flu vaccines source.
• Accelerates Wound Healing: Zinc is commonly used to treat burns, ulcers, and other skin injuries because it plays a key role in collagen synthesis, immune function, and inflammatory responses. Zinc is essential for the synthesis of skin tissue proteins and is a necessary condition for wound healing. A deficiency in zinc can delay wound healing, while zinc supplementation can speed up recovery in wound patients. In a study involving 60 patients with diabetic foot ulcers, those taking 200 milligrams of zinc daily showed a significant reduction in ulcer area compared to the placebo group source.
• Reduces the Risk of Age-Related Diseases: Zinc can significantly reduce the risk of age-related diseases, such as pneumonia, infections, and age-related macular degeneration (AMD). Zinc can protect the body from infections and chronic diseases by enhancing the activity of immune cells, reducing oxidative stress, and inflammatory factors. Elderly individuals who supplement with zinc can improve their response to flu vaccines, reduce the risk of pneumonia, and enhance their mental state source. In a large study involving over 4,200 people, those taking antioxidants (vitamin E, vitamin C, and β-carotene) and 80 milligrams of zinc daily experienced reduced vision decline and significantly lower risk of advanced AMD source.
• Helps Treat Acne: Acne is a common skin condition that affects an estimated 9.4% of the global population. Acne is caused by the blockage of hair follicles and sebaceous glands, as well as infection and inflammatory responses from Propionibacterium acnes. Zinc can effectively treat acne by reducing inflammation, inhibiting the growth of Propionibacterium acnes, and suppressing the activity of sebaceous glands. Zinc can be applied topically or taken orally, with evidence supporting the efficacy of both methods. Acne patients often have lower zinc levels, so zinc supplementation may help alleviate symptoms.
• Reduces Inflammation: Zinc can lower oxidative stress and reduce the levels of certain inflammation-related proteins in the body. Oxidative stress can lead to chronic inflammation, which is a risk factor for a range of chronic diseases, such as cardiovascular disease, cancer, and neurodegenerative diseases. In a study involving 40 elderly individuals, those taking 45 milligrams of zinc daily showed a greater reduction in inflammatory markers compared to the placebo group.
• Helps Improve Libido: Zinc also plays an important role in maintaining libido and reproductive capacity. Zinc is necessary for the synthesis of testosterone, an important hormone that affects libido and boosts immunity. A deficiency in zinc can lower testosterone levels, affecting sexual function and fertility. Zinc supplementation can increase testosterone levels and improve sexual desire and performance in both men and women.

Zinc Intake Recommendations

The recommended intake of zinc depends on age, gender, physiological status, and health conditions. According to the recommendations from the National Institutes of Health, the daily zinc intake for various groups is as follows:

Zinc intake can also be influenced by other factors, such as diet, lifestyle, and medical conditions. For example, vegetarians, alcoholics, individuals with intestinal diseases or immune deficiencies, and those taking certain medications may require more zinc. In these cases, it is advisable to consult a doctor or nutritionist to determine the appropriate zinc intake.

Food Sources of Zinc

Zinc is primarily found in animal-based foods, such as meat, seafood, dairy products, and eggs. Plant-based foods also contain zinc, but usually in lower amounts and with lower absorption rates, as phytic acid in plants can form insoluble complexes with zinc, reducing its availability. Here are some zinc-rich foods and their zinc content per 100 grams:

To obtain sufficient zinc, it is recommended to consume a variety of zinc-rich foods daily and to appropriately combine animal and plant-based foods. Additionally, soaking, sprouting, fermenting, or cooking can reduce the phytic acid content in plants and improve zinc absorption.

Zinc Supplements

If sufficient zinc cannot be obtained from the diet, or if there are specific medical needs, zinc supplements may be considered. There are various forms of zinc supplements available on the market, such as zinc esters, zinc gluconate, zinc sulfate, zinc picolinate, and zinc glycinate. The absorption rates and bioavailability of these forms of zinc vary; generally, zinc esters and zinc glycinate have higher absorption rates, while zinc sulfate has lower absorption rates. When choosing zinc supplements, the following points should be noted:

• Follow the advice of a doctor or nutritionist: Before taking zinc supplements, it is important to measure the zinc levels in the body and choose the appropriate zinc supplement and dosage based on individual health conditions and needs. Excessive intake of zinc supplements can lead to zinc toxicity, causing nausea, vomiting, diarrhea, headaches, metallic taste, and other adverse reactions, and can affect the absorption of other minerals, such as copper, iron, and calcium.
• Avoid taking with other minerals or medications: Taking zinc with other minerals or medications may result in interactions that reduce the effectiveness of zinc or other substances. For example, taking zinc with copper, iron, calcium, or antibiotics may reduce zinc absorption or increase its excretion. Therefore, it is recommended to space the intake of other minerals or medications at least 2 hours before or after taking zinc supplements.
• Choose high-quality zinc supplements: There are many brands of zinc supplements on the market with varying quality. To ensure the safety and effectiveness of zinc supplements, choose those that have been tested and certified by third-party organizations, and check the product's ingredient list and label to avoid zinc supplements containing unnecessary additives or contaminants.