Zinc: Where to Find It and How to Take It – 8 Potential Benefits of This Essential Supplement

Most of us don’t get enough zinc through their diet, but research has indicated several potential benefits of zinc supplementation. For some people, zinc supplements can help shorten the duration of colds, manage blood sugar levels, and boost heart health.

Unless you’re at risk of a zinc deficiency, you’ve probably never paid much attention to your zinc intake. This is because the body doesn’t require large amounts of zinc, and most people can acquire enough through a balanced diet and supplements.

The recommended dietary allowance for adult women is 15 mg, while children (starting from age 3) and adolescents need 7.5 mg daily. These amounts can be obtained from zinc-rich foods like oysters, red meat, crabs, lobsters, or supplements.

However, some research suggests that higher doses of zinc, taken as supplements, may offer specific benefits to certain individuals. Most evidence supports zinc consumption at doses much higher than what you could typically get from food alone.

Unless you’re eating oysters every day, it would be difficult to consume more than 40 mg of zinc daily, as stated by Dr. Trista Best, an environmental health specialist.

Here are seven potential benefits linked to zinc supplementation:

1. Strengthens the Immune System
Zinc is up there with vitamin C as a popular remedy for colds. “Immune cells depend on zinc for healthy development and function,” says Best. This role in immune function is why researchers believe that boosting zinc intake when you’re sick or about to get sick may shorten the duration of illness or help prevent it. According to a meta-analysis published in JRSM Open (May 2017), at least 75 mg of zinc daily reduced the common cold’s duration by 33%.

Another meta-analysis published in Open Forum Infectious Disease (April 2017) found that patients taking 80-92 mg of zinc daily to treat colds recovered three times faster than those who didn’t. Researchers recommend taking zinc lozenges within 24 hours of symptom onset.

Zinc may also help individuals at high risk of C.O.V.I.D-19, according to a review published in Frontiers in Immunology (July 2020). However, it’s important to note that the NIH advises sticking to a maximum tolerable limit of 40 mg of zinc daily. Consult your doctor before trying higher doses.

2. Reduces the Risk of Preterm Birth
Zinc is essential for protein and DNA production, making it vital for proper growth and development, according to the NIH. As a result, zinc is crucial for pregnant women and young children, with supplements potentially helping pregnant women avoid preterm labor. A review published in the Cochrane Database of Systematic Reviews (February 2015) found a 14% reduction in preterm births when pregnant women took zinc supplements. However, researchers noted that the majority of studies involved low-income women who may have had poor diets and been zinc-deficient to begin with.

Thus, the reduced preterm birth rate might have resulted from correcting deficiencies rather than an inherent benefit of supplementation. Dr. Best says that she would recommend zinc supplements to a pregnant woman if she had a known deficiency. But for all pregnant women, it’s important to avoid zinc deficiency by ensuring sufficient zinc intake through diet.

3. Supports Childhood Growth
“Zinc deficiency in children can lead to growth issues, and supplementation can help in some cases,” says Dr. Yule. According to a meta-analysis published in Nutrients (March 2018), zinc supplementation in infants and young children promoted healthy growth, leading to increased height and weight, especially after the child’s second birthday.

Talk to your child’s pediatrician to understand the potential risks and benefits before starting zinc supplements for your child.

4. Manages Blood Sugar Levels
“People with diabetes may be at greater risk of zinc inadequacy,” says Yule. A study published in the Journal of Family and Community Medicine (January-April 2020) found that while 6.4% of the control group was zinc-deficient, 67.9% of the diabetic group had zinc deficiencies. Researchers, however, couldn’t determine whether diabetes caused the zinc deficiency or vice versa.

In some cases, individuals can meet their zinc needs through diet, while others may benefit from supplementation. A study published in Diabetology & Metabolic Syndrome found that zinc supplementation helped control blood sugar and promoted healthy lipid parameters in people with diabetes.

Additionally, zinc supplementation has been shown to increase insulin sensitivity in obese individuals, according to an April 2017 study in Biological Trace Element Research.

5. Slows the Progression of Macular Degeneration
Age-related macular degeneration (AMD), an eye disease that worsens with age, can be treated with key vitamins and minerals, including zinc, as per the Cleveland Clinic. A systematic review published in Investigative Ophthalmology & Visual Science suggested that zinc supplementation could slow the progression of AMD. This could be due to zinc’s role in retinal health or because older adults are more prone to zinc deficiencies, according to a study published in Antioxidants (April 2019).

Consult your doctor to see if zinc supplements should be part of your AMD treatment plan.

6. Fights Acne
Zinc’s anti-inflammatory properties make it a potential candidate for fighting acne, according to Dr. Best. A study published in Dermatology found that zinc improved outcomes for patients with acne.

7. Promotes Heart and Blood Vessel Health
A systematic review and meta-analysis published in Nutrition & Metabolism (August 2015) found that zinc supplementation (at doses ranging from 15 mg to 240 mg per day) helped improve heart health by lowering total cholesterol, LDL (“bad”) cholesterol, and triglycerides.

Another study published in Nutrition Research and Practice found that higher zinc intake was associated with lower systolic blood pressure readings in a group of 40 obese Korean women. However, researchers weren’t sure why zinc had this effect.

Dr. Best notes that while more research is needed, it appears zinc supplementation can benefit heart health.

8. Sexual Vitality
Zinc supplementation can offer several benefits for sexual performance. Zinc is essential for testosterone production, a key hormone linked to libido and male sexual function. Adequate zinc intake helps maintain optimal testosterone levels, boosting sex drive, erection quality, and fertility. Additionally, zinc supports immune health and sperm production, promoting overall reproductive vitality.