The health benefits of zinc

Introduction

Zinc is a mineral that plays a vital role in many health functions, but the body doesn’t produce it. Widely known for its cold support and use in sunscreen, zinc benefits our immune health, wound healing, cell growth, sensory perception, and development.

This article covers the full range of the mineral’s potential and how to know if you may need to supplement your intake of it. To ensure you’re getting the benefits of zinc, tablets and certain foods can be integrated into your diet. Let’s explore ahead.

What is zinc and why does the body need it?

An essential trace mineral, zinc is involved in hundreds of the body’s enzyme reactions¹, including cell growth and division, DNA synthesis and immunity. This makes it essential for proper functioning.

Regular intake of zinc through foods like seafood and whole grains is an important part of diets. If your body’s intake is too low, health problems like slow-healing wounds or loss of appetite can result. In more extreme cases, zinc deficiency² can lead to symptoms such as loss of taste and smell in adults and slow growth in children.

Key health benefits of zinc

Absorption of zinc is essential for a wide range of the body’s functions. Let’s break down the ways in which this key mineral supports our wellbeing.

Immune support

Zinc plays a role in immune cell development and function, which can help to support the immune system. The chances of infection may be greater without it. Older people and children are especially vulnerable to this symptom of zinc deficiency³.

Wound healing and skin health

Wound healing relies on healthy tissue repair and skin structure. Zinc supports skin health and these functions, and without enough of it, the process of wound repair may be delayed⁴.

Growth and development

Zinc is important for periods of rapid growth⁵, including pregnancy, infancy, childhood and adolescence. This is because it helps to build a strong immune system, grow cells, and supports healthy brain development.

For support during pregnancy, speak to your doctor or Pharmacist before starting any supplement.

Taste and smell

Your taste and smell rely on zinc to function normally. Zinc deficiency can lead to a loss of these senses at any age⁶.

Cell growth, DNA synthesis and antioxidant activity

Thanks to its role as a catalytic cofactor for hundreds of enzymes and involvement in cellular metabolism⁷, zinc also supports DNA and RNA synthesis as well as antioxidant defenses. Overall, this helps keep cells and immunity healthy.

Zinc and the common cold: what does the evidence actually say?

The benefits of zinc tablets are often tied to cold support. Some people use zinc lozenges or tablets to assist, though the evidence on whether they can help shorten or reduce the severity of colds is mixed⁸. Before starting supplements, it’s worth checking your suitability with a pharmacist.

Signs you might not be getting enough zinc

There are signs that can help show if you or your family member is deficient in zinc. If any of the following symptoms appear familiar, it’s worth having a chat with your pharmacist or GP:

• Slow-healing wounds
• Hair loss
• Reduced appetite
• Changes to taste or smell
• Frequent infections

There is a higher risk of zinc deficiency for vegetarians and vegans, older adults, pregnant or breastfeeding women, and people with certain digestive conditions.

Food sources of zinc

Animal sources tend to have a higher level of zinc, and though certain vegetarian foods do contain zinc, they are generally less absorbable. Zinc is found in a wide array of foods⁹, including:

• Oysters
• Sardines
• Crab
• Cereals and oats
• Pumpkin seeds
• Cashews
• Cheese
• Pork
• Lentils
• Mushrooms
• Greek yoghurt
• Milk
• Shrimp
• Turkey breast

Do you need a zinc supplement, or can you get enough from food?

Most people receive healthy levels of zinc through a varied diet. The advantages of zinc supplements can aid people who need to top up a genuine shortfall of the key mineral, rather than serving as a general health boost. If you are considering the benefits of zinc tablets, speak with your GP or pharmacist first.

How much zinc do you need, and is it safe to take every day?

The NHMRC (Australian National Health and Medical Research Centre) recommends zinc intake levels by age and gender¹⁰.

• Adult men: Recommended daily intake is 14mg/day
• Adult women: Recommended daily intake is 8mg/day

The Upper Level of Intake for both adult men and women is 40mg/day. It’s important to remember that too much zinc can adversely affect health and cause symptoms such as nausea and stomach upset. Some medicines, like certain antibiotics, can interact with zinc. It’s recommended to check with a pharmacist before starting zinc supplements – especially alongside other medicines.

Who might benefit most from a zinc supplement?

Some people are more likely to have a genuine gap in zinc¹¹. For those in the below groups, zinc supplements can sometimes be taken.

• Vegetarians and vegans
• Older adults over 65
• Pregnant or breastfeeding women
• People with digestive conditions affecting absorption
• Athletes with higher requirements
• After illness or surgery
• High alcohol use

If you’re concerned you may need support in your zinc intake, speak with your GP or pharmacist.

Frequently asked questions

What are the main benefits of taking zinc?

Zinc may help support normal immune system function, wound healing, growth and development, and healthy taste and smell. It also plays a role in many enzyme processes throughout the body and helps support overall health when dietary zinc intake is inadequate.

What does a zinc tablet do for your body?

A zinc tablet helps top up your zinc intake to support normal immune function, skin health, wound healing, and growth and development. It is generally most useful for people who are not getting enough zinc from their diet or who have increased zinc requirements.

Is it good to take zinc every day?

Yes, zinc can be taken daily when used within the recommended amount. However, more is not always better, and taking zinc above the upper level of intake may cause side effects, so it is worth speaking with a Pharmacist to determine the right dose for your needs.

Can zinc help with a cold?

The evidence that zinc lozenges may slightly shorten the duration of a cold is mixed, and zinc is not a cure for the common cold or a proven way to prevent colds from occurring.

What are the signs you need more zinc?

Signs that may be associated with low zinc levels can include frequent infections, slow-healing wounds, hair loss, and reduced sense of taste or smell. These symptoms can have many possible causes, so it is important to speak with a Pharmacist or healthcare professional rather than trying to self-diagnose.

Conclusion

Zinc is an essential mineral that may help support immune function, wound healing, growth and development, and normal taste and smell. While many people can meet their needs through a balanced diet that includes zinc-rich foods, supplements may be appropriate in some situations.

If you’re unsure whether a zinc supplement is right for you, speak with your local Blooms Pharmacist for personalised advice based on your individual health needs and dietary intake.