Health Benefits of Zinc Supplements

You may have heard about zinc's role in supporting immunity and wondered if you should take a zinc supplement. The possible benefits of zinc include shortening colds, treating acne, and aiding in wound healing.

The recommended daily value (DV) for zinc depends on the person but is 8 milligrams (mg) per day for women and 11 mg per day for men. Zinc is required for the activity of more than 300 enzymes in the body. These enzymes aid in a range of essential bodily functions, including digestion, nerve function, and metabolism. 

It's important to get zinc from your diet, including blueberries, eggs, fish, and whole-wheat bread. Supplements may help reach your DV if you are unable to do so. Read on to learn about the benefits of taking zinc supplements.

Treat Zinc Deficiency

About 35% to 45% of adults aged 60 and older have zinc intakes below the estimated average requirement. A zinc deficiency may manifest itself in several ways. Symptoms can include skin problems and impaired wound healing. Too little zinc also negatively impacts your senses and appetite.

Research has shown that zinc deficiency increases cell damage caused by free radicals. Free radicals are harmful substances that increase your risk of premature aging and chronic diseases.

A healthcare provider may follow up with questions about your symptoms or order testing if you have risk factors, such as: 

• A history of bariatric surgery, which is a type of weight loss surgery
• A vegan diet that's heavy in legumes and whole grains 
• Gastrointestinal (GI) disorders 
• Sickle cell disease, which causes red blood cells to become crescent-shaped and burst

Have Been Shown To Shorten Colds 

Many people turn to zinc for the short term to combat colds due to its impact on immunity. The research on zinc's effect on the common cold has been mixed.

A study published in 2017 found that people with a cold who took zinc lozenges recovered faster than those who did not. About 70% of the people who took zinc had recovered after five days compared to 27% of those who took placebos.

Research has found that zinc acetate lozenges have no impact on the recovery rate of people with a cold. Consult a healthcare provider about the form, dose, and length of use if you try zinc when you feel a cold coming on.

Help Treat Acne

Clogged sebum (oil) glands, bacteria, and inflammation contribute to acne, which is the most common skin condition. Some evidence suggests that oral and topical zinc supplements can treat acne. The supplements decrease inflammation, protect against bacteria growth, and reduce oil gland activity.

Improves Sexual Health

Oral zinc supplements might improve sexual health concerns in men, but more research is needed. Low zinc levels have been linked to delayed sexual development and fertility problems. Too much zinc, in contrast, may damage sperm.

May Prevent Age-Related Macular Degeneration

Age-related macular degeneration is an eye disease that results in vision loss as you age. Zinc is essential for eye health and helps prevent damage to the retina. This might delay vision loss, but more research is needed.

May Treat Diarrhea

Oral zinc supplements can shorten the duration and reduce the severity of diarrhea in malnourished children. The recommended dose of zinc to treat diarrhea is 5–20 mg.

Promotes Wound Healing

Another significant role of zinc is in helping the body heal. About 5% of your body's total zinc content is found in the skin. Zinc aids in cell membrane repair, cell growth, and the maintenance of healthy skin. Zinc-dependent proteins play essential roles within cells, including DNA repair.

Some evidence suggests that zinc can speed wound healing in some people. A study published in 2017 found that 50 mg of zinc per day helped reduce foot ulcers in people with diabetes.

Reduces Inflammation 

Zinc reduces blood markers for inflammation, a known trigger of premature aging and chronic diseases. The mineral works by decreasing oxidative stress, which increases inflammation. Oxidative stress can lead to inflammation that's linked to heart disease, cancer, and age-related cognitive decline.

Good Sources of Zinc

Zinc is readily found in both animal and plant-based foods, such as: 

• Beef, pork, and turkey breast
• Blue crab, oysters, sardines, and shrimp
• Blueberries
• Broccoli
• Eggs
• Greek yogurt and milk
• Kidney beans and lentils
• Peanuts and pumpkin seeds
• Rice
• Whole-wheat bread

Even vegetarians and vegans can eat enough zinc. Adult vegetarians have zinc intakes within the normal range. An adult's body can adapt to a vegetarian diet in ways that help optimize zinc status. The body may develop an increased absorption and retention of zinc.

How To Take Zinc

There are numerous zinc supplements, such as zinc gluconate, picolinate, acetate, and citrate. Zinc also exists in various forms, including gels, lotions, mouth rinses, ointments, and oral supplements. These products are typically taken by mouth or applied to the skin.

Dosage

You can obtain the recommended DV of zinc through a nutrient-rich, balanced diet. The recommended DV for zinc depends on the person:

Pregnant people and those who are breastfeeding need slightly more zinc than others. Pregnant people aged 14 to 18 need 12 mg, and those aged 19 and older need 11 mg. Breastfeeding people aged 18 to 18 need 13 mg, and those aged 19 and older need 12 mg.

Are Zinc Supplements Safe?

You can work with a healthcare provider to select the best form and dose. You might need to adjust the quantity since zinc can interact with certain medications, conditions, and other supplements. Zinc is likely safe for pregnant people, those who are breastfeeding, and children. These groups should not take more than the recommended DV.

The National Institutes of Health (NIH) does not recommend meeting your DV for zinc by taking supplements. If possible, it's important to get enough zinc through your diet. Obtaining zinc through food can broaden your overall nutrient intake. Zinc-containing foods offer other vital nutrients, including antioxidants, fiber, minerals, protein, and vitamins.

Potential Drug Interactions

Zinc supplements may interact with the following medications:

• Antibiotics: Zinc may reduce how much quinolone or tetracycline antibiotics your body absorbs, which can make these drugs less effective.
• Cuprimine and Depen (penicillamine): These medications treat heavy metal toxicity and rheumatoid arthritis (RA). Zinc might reduce how much penicillamine the body absorbs. A healthcare provider might advise you to take penicillamine and zinc two hours apart.
• Integrase inhibitors: Zinc may decrease how much of these drugs, which treat human immunodeficiency virus (HIV), your body absorbs. This can make them less effective.
• Keflex (cephalexin): This drug treats certain bacterial infections. Zinc may decrease its absorption in the body. You might need to take cephalexin and zinc three hours apart.
• Midamor (amiloride): This medication is a diuretic (water pill). Zinc may increase its absorption in the body and vice versa.
• Norvir (ritonavir) and Reyataz (ataznavir): These drugs both treat HIV. Zinc can reduce how much of these drugs are absorbed by the body.
• Platinol-AQ (cisplatin): Zinc can make this medication, which treats cancer, ineffective.

What To Look For

The Food and Drug Administration (FDA) minimally regulates supplements. The effects of supplements vary and depend on many variables, including dosage, frequency of use, and interactions with current medications.

It's important to talk to a healthcare provider or pharmacist before starting any zinc supplements. The National Institutes of Health (NIH) recommends that you get your zinc from your diet rather than supplements.

Can You Take Too Much?

Zinc is generally safe if you take 40 mg every day. Taking more than this amount can reduce the absorption of copper in the body. A single dose of 10–30 grams (g) can be deadly. Getting your zinc solely through your diet reduces the risks of taking too much zinc in supplement form.

Side Effects

The tolerable upper intake level (UL) for zinc, which includes both foods and supplements, is 40 mg per day for people aged 19 and older. A long-term intake above that amount increases your risk of adverse health effects unless a healthcare provider monitors for a specific condition.

Consuming too much zinc can trigger side effects, including:

• Abdominal cramps
• Altered copper and iron function
• Diarrhea
• Headaches
• Loss of appetite
• Low HDL ("good") cholesterol
• Nausea or vomiting
• Weakened immunity

Keep in mind that more zinc isn't necessarily better. Ask about the dose, form, frequency, length of use, and when and how to take it if a healthcare provider recommends a zinc supplement.

A Quick Review

Talk to a healthcare provider about whether zinc supplements might be appropriate if you're concerned about not getting enough zinc from your diet. This may be due to health concerns, food preferences, or dietary restrictions.

Zinc is one of the essential nutrients for optimal wellness. Striking the right balance is essential for reaping its benefits. Focus on food sources to benefit from zinc without going overboard. Aim for various plant and animal foods. You can zero in on top plant sources and incorporate them often if you follow a vegetarian or vegan diet.