15 Health Benefits of Zinc

Zinc, a vital mineral, plays an important role in different physiological functions in the human body. It has a role in numerous aspects of immunity, protein synthesis, cellular metabolism, cell division, wound healing, and DNA synthesis. It is required in variable amounts depending on age and physiological status. 

Its daily requirement varies between 2 mg for newborn babies and 12 mg for pregnant and breastfeeding women. The article delves into 15 science-backed and important health benefits of zinc and their clinical evidence. Stay tuned for more information.

Immune System Support

Zinc is critical for the proper functioning of the immunity. It is fundamental for the functions and development of immune cells, e.g., natural killer cells, neutrophils, and lymphocytes. Zinc deficiency impairs the immune response, making the body extremely vulnerable to infections. Zinc supplementing reduces the severity and duration of the common cold and other respiratory infections.

• A review published by Molecular Medicine in 2008 noted that in adults and youngsters, zinc supplementation boosts immunity, decreases the synthesis of inflammatory markers, and lowers the markers associated with oxidative stress. 

Wound Healing

Zinc is critical for wound healing and involves cell proliferation, collagen synthesis, and immune functions. It is used in hospitals to treat ulcers, burns, and other skin conditions. Zinc supplements accelerate wound healing in people with zinc deficiency and chronic wounds, reducing inflammation and enhancing tissue repair.

• A study by Professor Pei-Hui Lin and colleagues working at Davis Heart and Lung Research Institute, USA, noted that zinc deficiency causes delayed wound healing, and low serum levels of zinc are reported in critically ill patients in the ICU. Zinc modulates the immune response to cause proper wound healing.

Antioxidant Properties

Zinc is a potent antioxidant that protects the cells from free-radical-associated oxidative stress. It is a vital cofactor for the enzyme superoxide dismutase (SOD), which neutralises harmful superoxide free radicals. By reducing oxidative stress, zinc prevents cellular damage due to chronic illnesses, e.g., cardiovascular diseases, cancer, and neurodegenerative disorders.

• A study published in Inflammopharmacology in 2017 noted that zinc activates antioxidant enzymes and proteins, e.g., catalase and glutathione. Moreover, it stabilises the protein sulfhydryls against oxidation and exchanges with many redox-active metals, e.g., iron and copper. 

Memory and Cognitive Functions

Zinc is necessary for brain function, influencing synaptic plasticity and neurotransmission. It modulates neuronal signalling pathways that affect memory and cognition. Zinc deficiency is associated with neurological disorders, including Alzheimer's disease and cognitive impairments.

Adequate zinc intake is important for maintaining cognitive health and prevents an early onset of age-related cognitive decline.

• A recent study published in Biomolecules in 2022 noted that zinc deficiency is linked to sleep disorders, vascular diseases, tumours, mental abnormalities, neurodegenerative diseases and numerous pathological conditions that are linked to premature ageing and cognitive impairment.

Cell Division and DNA Synthesis

Zinc is involved in cell division and DNA synthesis and is critical in growth, development, and tissue repair. It is an important cofactor for various enzymes, e.g., DNA polymerase, that has a role in DNA replication. Zinc deficiency leads to growth retardation and impaired cell division, particularly in pregnant women and children, highlighting the importance of sufficient zinc intake in these people.

A study by MacDonald Ruth (University of Missouri, Columbia) in 2000 attributed the zinc deficiency to the growth retardation. Zinc influences the hormonal regulation of cell division, and lower zinc levels lower the concentrations of the enzymes involved in DNA synthesis.

Reproductive Health

Zinc is vital to the reproductive health of both women and men. In men, it plays a role in testosterone production and spermatogenesis. Zinc deficiency leads to reduced sperm motility, sperm count, and fertility. In women, zinc supports menstrual cycle regulation and ovarian functions. Adequate zinc levels are necessary for reducing the risk of infertility and maintaining reproductive health.

• A review published in the Journal of Reproduction and Infertility in 2018 noted that zinc is an effective hormonal balancer and balances the levels of prostate and testosterone. It maintains the integrity of the reproductive organs and regulates the processes of acrosome reaction and capacitation in men.
• Another recent study published in the Biology of Production in 2021 noted that zinc induces egg activation in women, hardens zona pellucida, and reduces sperm motility to reduce the chances of polyspermy.

Vision Health

Zinc maintains vision health and helps prevent age-related macular degeneration (AMD). It is part of the enzyme retinol dehydrogenase, which converts vitamin A to its active form and is vitally important for vision health.

Many studies show that zinc supplementation slows the progression of AMD and preserves visual acuity in older adults.

• A study by Professor Xiao Miao and colleagues (The Second Hospital of Jilin University, China) noted that zinc concentration is high in the ocular tissues, particularly the choroid and retina. Its deficiency is one of the major causes of diabetic retinopathy.

Smell and Taste

Zinc is critical to the proper functioning of smell and taste receptors. Its deficiency leads to hyposmia (lower sense of smell) and hypogeusia (lower taste sensitivity), which affect nutrition and appetite, particularly in older adults. Zinc supplementation helps restore smell and taste functions in people with zinc deficiency.

• A recent review published in the Journal of Nutrition and Metabolism in 2023 highlighted the role of zinc supplementation as a treatment option for taste disorders in people with zinc deficiency. Zinc acetate appears to be more effective in the jib,

Skin Health

Zinc helps maintain healthy skin and regulates the activity of the sebaceous glands, promoting collagen synthesis and supporting immunity. Zinc deficiency leads to many skin conditions, such as acne, delayed wound healing, and dermatitis. Oral and topical zinc treatments manage acne and other related dermatological issues.

• A recent review published in the Frontiers in Medicine in 2022 found zinc supplementation effective for infectious conditions of the skin, e.g., Leprosy, cutaneous leishmaniasis, genital herpes, and warts, numerous pigment diseases, inflammatory diseases, hair diseases, tumors, metabolic and endocrine diseases.

Development and Growth

Zinc has a role in development and growth, particularly in adolescents and children. It is involved in protein synthesis, cell division, and hormonal regulation. Zinc deficiency leads to delayed sexual maturation, growth retardation, and increased risk of infections in children. Ensuring zinc intake is necessary for average development and growth.

• Research by researchers in Canada and Australia in 2020 found that zinc supplementation in infants under six months of age increases the weight for age Z‐scores (WAZ) and weight for length Z‐scores (WAZ). 

Diabetes Management and Insulin Regulation

Zinc is involved in the synthesis, storage, and secretion of insulin. It is also involved in insulin's structural stability and helps regulate blood sugar levels. Zinc deficiency is linked to impaired glucose metabolism and insulin function. Zinc supplementation significantly improves glycemic control in people with diabetes, reducing blood sugar levels and improving insulin sensitivity.

• A meta-analysis and systematic review published in the Diabetology and Metabolic Syndrome in 2012 noted that zinc supplementation causes an 18.13mg/dl in the fasting glucose levels and a 0.54% decrease in the HbA1c levels compared to the placebo group. Zinc supplementation improves healthy lipid parameters and glycaemic control in the users.

Bone Health

Zinc improves bone mineralisation and health. It influences osteoclasts (bone-resorbing cells) and osteoblasts (bone-forming cells), alkaline phosphatase activity, and collagen synthesis. Zinc deficiency results in impaired bone growth and a greater risk of osteoporosis. Adequate zinc intake is vitally important for maintaining healthy and strong bones.

• A review published by Patrick O'Connor (Department of Orthopaedics, Rutgers-New Jersey Medical School, USA) in 2020 highlighted the role of zinc supplements in promoting bone health and homeostasis. Zinc positively influences the functions of osteoblasts and chondrocytes and inhibits osteoclast activity. 

Inflammation Reduction

Zinc has anti-inflammatory potential that modulates the body's inflammatory response. It inhibits the synthesis of pro-inflammatory cytokines and supports the resolution of inflammation. Chronic inflammation is linked with various diseases, e.g., cancer, cardiovascular diseases, and autoimmune disorders. Zinc supplementation helps reduce inflammation and improve overall health.

• A study by Ananda Prasad (Department of Oncology and Barbara Ann Karmanos Cancer Center, USA) noted that zinc supplementation upregulates a zinc transcription factor A20, inhibits the activation of NF-κB, and decreases the activation of inflammatory cytokines. It reduces the reactive oxygen species involved in cellular inflammation.

Hormonal Balance

Zinc helps maintain hormonal balance and influences the regulation and production of various hormones, such as insulin, thyroid, and sex hormones. Zinc deficiency leads to hormonal imbalances, influencing reproductive health, metabolism, and overall well-being. Adequate zinc intake prevents endocrine disorders and supports hormonal health.

• Many animal-based studies suggest that zinc deficiency causes a lot of pathological changes in the women's body, increases the synthesis and levels of FSH and LH, and causes abnormal ovarian development, disrupting the menstrual cycle. Zinc supplementation helps restore this hormonal balance.

Immune Modulation in Chronic Diseases

Zinc plays a significant role in modulating the immune responses in chronic diseases, such as rheumatoid arthritis, HIV/AIDS, and inflammatory bowel disease. It maintains immune homeostasis and reduces the risk of disease progression and opportunistic infections. Zinc supplementation boosts the immune function and quality of life in people with chronic diseases.

A review published in the Journal of Nutrition, Health & Ageing in 2005 noted that zinc influences Alzheimer's disease, rheumatoid arthritis, bronchial asthma, and various other chronic illnesses. Although research is inconclusive, zinc supplementation improves the health outcomes of these chronic illnesses.

Frequently Asked Questions

Is zinc good for everyday use? 

Yes, it is okay to use zinc supplements regularly. The body, however, doesn't need a very large amount of zinc, and its recommended daily intake (RDI) is just 8-12 mg for adults. It is an essential nutrient, and the body can't store or synthesise it. 

Which form of zinc is the best for the body? 

The types of zinc with more absorption and good results are zinc citrate, zinc picolinate, zinc monomethionine, zinc glycinate and zinc acetate. If one form causes stomach issues, switch to the other types. Zinc sulphate is the cheapest form, yet its absorption is very low.

Is it safe to take zinc supplements at night? 

Taking zinc supplements at night is beneficial in multiple ways. In an empty stomach, it causes stomach upsets and uneasiness. Therefore, it is recommended to take them only with a meal. 

Which food is rich in zinc? 

Some foods that are the richest sources of zinc are seafood, fish and meat. Oysters are extremely rich in zinc and provide 20% of the dietary zinc in the USA. Dairy and eggs are also rich sources of zinc. 

What are the symptoms of zinc deficiency? 

People with zinc deficiency experience various symptoms, e.g., hair and skin changes, hair loss, elevated risk of infections, wounds with longer healing time, loss of smell and appetite and diarrhoea. Consult the healthcare provider with any or more of these signs. 

Is zinc a blood thinner? 

Zinc has a complicated role in blood clotting. Although it reduces clot stiffness and accelerates clot formation, it also inhibits the thrombogenic effects of streptokinase, a thrombolytic agent that dissolves blood clots. The complicated relationship demands caution for people with bleeding disorders.

What are the side effects of zinc supplements? 

Excessive zinc supplementation causes various side effects, e.g., headaches, diarrhoea, abdominal cramps, poor appetite, vomiting and nausea. It also disturbs the other minerals, e.g., copper and iron. 

Conclusion

Zinc is an essential mineral with numerous health benefits. From wound healing and supporting immune function to promoting hormonal balance and cognitive health, zinc is crucial in maintaining overall well-being. Adequate zinc intake prevents deficiency symptoms and related health issues and optimises physiological functions. 

Although zinc is obtained from dietary sources, e.g., seafood, nuts, meat, dairy products, and seeds, supplementation is often necessary for those with inadequate dietary intake and increased needs. Consultation with a healthcare provider or a nutritionist helps determine the appropriate zinc supplementation regimen for optimal health benefits.

Various zinc supplements are available at Welzo. Visit our pages to review and order NUKARK 15mg Zinc Tablets, Welzo Zinc 15mg Capsules, and Life Extension Zinc Lozenges. Visit our information page about zinc to learn about its side effects, uses, benefits, drug interactions and dosages.