You might have heard that zinc can boost your immune system and wondered if you should take a supplement. Zinc can help shorten colds, treat acne, and promote wound healing. The daily recommended intake varies, but it’s generally 8 mg for women and 11 mg for men.
Zinc is vital for over 300 enzymes that support important bodily functions like digestion, nerve function, and metabolism. Eating foods rich in zinc—such as blueberries, eggs, fish, and whole-wheat bread—can help you meet your daily needs, though supplements can be useful if your diet falls short.
Many older adults don’t get enough zinc. A deficiency can cause skin issues, slow wound healing, and may dull your senses and appetite. It can also increase damage from free radicals, raising the risk of aging and chronic diseases.
Zinc is popular for fighting colds due to its immune-boosting properties, although studies have mixed results. Some research shows zinc lozenges can help people recover from colds faster, but the form, dosage, and duration should be discussed with a healthcare provider.
Acne, caused by clogged oil glands, bacteria, and inflammation, might improve with oral or topical zinc supplements, which help reduce inflammation, bacterial growth, and oil production.
Zinc might also aid men’s sexual health, though more research is needed. Low zinc levels have been linked to delayed sexual development and fertility issues, while too much zinc can harm sperm.
For eye health, zinc aids in preventing damage to the retina, potentially delaying vision loss from age-related macular degeneration, though more studies are required.
In malnourished children, zinc supplements can lessen the severity and duration of diarrhea. Zinc plays a role in skin health by helping repair cell membranes and maintaining healthy skin tissue, and it can speed up wound healing in some cases.
Zinc can reduce inflammation and oxidative stress, mitigating risks of heart disease, cancer, and cognitive decline associated with aging. It’s available in both animal and plant-based foods, making it accessible for vegetarians and vegans.
Zinc comes in several supplement forms, including tablets and topical applications. However, it’s best to get enough zinc through a balanced diet, which also provides other essential nutrients.
Pregnant and breastfeeding individuals have slightly higher zinc needs, and they should not exceed the recommended amounts. Consulting a healthcare provider can help determine the best zinc form and dosage, especially as supplements can interact with medications.
The National Institutes of Health advises meeting your zinc intake through food rather than supplements. The FDA lightly regulates supplements, so their effects can vary. It’s generally safe to consume up to 40 mg of zinc daily, but taking more can interfere with copper absorption and may cause severe side effects.
Maintaining a balanced zinc intake through food minimizes the risks of overconsumption associated with supplements. Always consult a healthcare provider to ensure you’re getting the right amount. Eating a variety of plant and animal foods is the best way to enjoy zinc’s benefits while staying within safe limits.
