What Is Zinc?
Zinc is a trace mineral, which means you only need a very small amount of it daily. You can get this essential nutrient by eating a balanced diet, but sometimes you may need to take a zinc supplement.
What Is Zinc For?
Your body needs zinc to function properly. Your body uses zinc to do the following:
- Heal wounds
- Support your immune system
- Develop your reproductive system
- Develop your sense of taste and smell
- Produce and store insulin
- Help your thyroid and metabolism work properly
- Make proteins and DNA
Zinc has also been shown in some studies to improve the following conditions:
- Common cold
- Diarrhea
- Age-related macular degeneration (AMD)
Getting the right amount of zinc is especially important as you grow. So, children and teens need zinc in their diet for proper growth.
Zinc is a vital nutrient needed during pregnancy, as it helps with the proper development of the fetus. People who breastfeed also need more zinc in their diet than usual.
Benefits of Zinc
Taking zinc supplements can have several benefits, including for your skin and possibly for your sex life. Here’s how:
Zinc for acne
Zinc’s anti-inflammatory properties make it a common treatment for acne, which happens when your skin makes too much oil. This clogs your pores and causes inflammation, leading to painful acne lesions.
Zinc for skin
That same anti-inflammatory property of zinc benefits other skin conditions, such as rosacea and eczema. Oral and topical zinc have been used for a long time to help heal and manage skin wounds and ulcers. Many studies have found that zinc can help treat warts, as well. Topical zinc ointment can also help treat scars and keloids and may help prevent skin cancers when used as a sunscreen.
Benefits of zinc for sexual health
Zinc helps produce the hormone testosterone, which plays a role in both male and female sexual health. Studies have shown that low zinc can cause low testosterone levels. Taking a supplement of zinc can help bring testosterone levels to normal and improve sexual function. Another study found that zinc supplements offered great benefits for postmenopausal women with low zinc levels. The women who took the zinc supplement had improved sexual desire, vaginal moisture, orgasm, and satisfaction, and reduced their pain during sex compared to the women in the control group.
Sources of Zinc
You can usually get enough zinc benefits through your diet. The best food sources of zinc are:
- Oysters
- Beef
- Blue crab
- Fortified breakfast cereals
- Pumpkin seeds
- Pork
- Lentils
- Some dairy products
Zinc Dosage
So, how much zinc do you need? The recommended dietary allowance (RDA) varies depending on your age.
Infants
- 0 to 6 months: 2 milligrams/day (mg/day)
- 7 to 12 months: 3 mg/day
Children
- 1 to 3 years: 3 mg/day
- 4 to 8 years: 5 mg/day
- 9 to 13 years: 8 mg/day
Teens and Adults
- Males, 14 and over: 11 mg/day
- Females, 14 to 18: 9 mg/day
- Females, 19 and over: 8 mg/day
- Pregnant females, 19 and over: 11 mg/day
- Lactating females, 19 and over: 12 mg/day
Signs of Zinc Deficiency
Zinc deficiency can happen due to several reasons, such as:
- Poor diet
- Inadequate absorption
- Chronic illnesses, such as type 2 diabetes or cancer
- Certain medicines
- Genetics
Symptoms of zinc deficiency are usually connected to the body function they control. The most common symptoms are:
- Loss of appetite
- Poor immune function
- Slow growth
Zinc deficiency can also cause other, more serious symptoms, including:
- Frequent infections
- Hypogonadism in males
- Problems with the sense of taste and smell
- Skin sores
Most people get enough zinc from the food they eat, though some people are at a higher risk of zinc deficiency. These include:
- People with digestive disorders, such as Crohn’s disease and ulcerative colitis
- People who eat a vegetarian or vegan diet
- Infants older than 6 months who breastfeed
- People who struggle with alcoholism
If you think you have a zinc deficiency, talk to your doctor or health care provider before you start supplementing. Taking more zinc than you need through supplements can cause zinc toxicity.
Zinc Toxicity
Zinc isn’t usually considered a toxic supplement, but if you take it in very high doses, it can cause uncomfortable symptoms, including:
- Nausea
- Vomiting
- Headaches
- Little or no appetite
- Diarrhea
- Stomach cramps and indigestion
You shouldn’t take more than 40 mg/day of zinc. If you take more zinc than you should for a long period, you can have low copper levels, which can affect your nervous system. Stop taking zinc and call your health care provider if your symptoms don’t improve.
Zinc Interactions With Other Medications
Zinc can interact with other medications. Taking zinc with other medications can make them less effective. Some medicines can also lower the levels of zinc in your body.
Thiazide diuretics. Chlorthalidone and hydrochlorothiazide can make you lose zinc through urine. Taking these medicines for a long time can decrease the amount of zinc in your body.
Antibiotics. Taking quinolone or tetracycline with zinc can make the medications less effective and prevent your body from absorbing the zinc. Leave a gap of four to six hours between the medicines and zinc for best results.
Penicillamine. Taking zinc with penicillamine, which is used to treat rheumatoid arthritis, can lower the effectiveness of both. Take them two hours apart to maximize their benefits.
Talk to your pharmacist or doctor about any concerns regarding medicine interaction.
Takeaways
Zinc is an essential nutrient you get mainly by eating a balanced diet. Zinc benefits your body’s immune system, sexual health, cell growth, and metabolism. So, zinc deficiency can make it harder for your body to grow, heal wounds, and fight infections. Oral and topical zinc treatments help reduce inflammation and are often used for skin ailments such as acne and rosacea. But there can be side effects, especially if you take more than the recommended daily allowance. So, talk to your doctor or health care provider before you start a zinc supplement.
Zinc Benefits FAQs
Can zinc supplements be harmful?
Yes, especially when you take more than the recommended daily allowance.
How does zinc support the immune system?
Zinc helps support your immune system by fighting off bacteria and viruses.
What are the best dietary sources of zinc?
Many foods contain zinc. Oysters contain the highest amount of zinc per serving, followed by beef. Eggs, dairy products, seafood, fortified breakfast cereals, and pumpkin seeds are also excellent sources of zinc.