What Does The Vitamin Zinc Do For You – Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C – By Rachel Nall, MSN, CRNA – Updated July 18, 2023

Although the body does not need a lot of zinc, zinc can be obtained. Causes of zinc deficiency include general conditions, dietary zinc deficiency, and more.

What Does The Vitamin Zinc Do For You

The body needs a lot of vitamins and minerals to function properly. One important mineral is zinc, which is found in small amounts in foods.

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If the body does not get the zinc it needs, a person may experience symptoms related to zinc deficiency.

Zinc supports the activity of the cell, helping about 100 enzymes – molecules that show metabolic activity – perform their duties.

Zinc also supports human growth and development. As such, it is an important mineral for pregnant women as well as growing children.

The human body does not store zinc, so getting enough of the mineral from food is important in preventing a deficiency.

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The symptoms of zinc deficiency are often related to the roles that zinc plays in the body. Some common symptoms of zinc deficiency include:

Men and boys can also experience impotence and hypogonadism, when the male body does not produce enough testosterone.

Worldwide, about 1.1 billion people are zinc deficient due to insufficient nutrition, according to an article published in the journal.

Vegetarians tend to eat higher amounts of legumes, soy, beans, nuts, and whole grains. Although they are healthy food choices, they can damage the body’s ability to absorb zinc due to the presence of phytates. These bind to zinc, so the body cannot absorb it.

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Older adults are at risk of zinc deficiency because they may not be able to eat or have a wide variety of foods. Taking certain medications can also increase the supply of zinc to the body.

There is also a rare medical condition called acrodermatitis enteropathica, which affects the body’s ability to absorb zinc.

Although the doctor may order a blood test or a urine test to check the level of zinc, it may not give a definitive result. This is because zinc is only present in small amounts in the cells of the body.

In diagnosing a zinc deficiency, the doctor needs to take a complete health history. They will ask questions about the person’s diet. If a person does not take in enough calories every day or eats different foods, zinc deficiency can be the main cause.

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Supplements are available at most pharmacies and health food stores. Additives can include many elements (the molecular weight of zinc) and are called zinc gluconate, zinc sulfate, or zinc acetate.

Each supplement should contain information about how much elemental zinc is found in each type. Zinc is also a common ingredient in throat lozenges, as zinc is thought to help treat the common cold.

A person who eats a wide variety of foods will be more likely to get enough zinc in their daily diet. This includes lean meats, fruits, vegetables, and dairy products.

There are ways people can prepare and eat foods to make more zinc available in their daily diet.

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For example, a person can soak beans in water before cooking. This reduces the presence of phytates, making it easier for the body to use zinc.

Choosing fermented foods can also help reduce the number of phytates, increasing the amount of zinc for the body to use.

Just as there are problems with zinc deficiency, a person can also consume too much zinc. This usually happens when a person takes too many zinc supplements to strengthen the immune system.

Excessive zinc intake can cause symptoms ranging from nausea and vomiting to liver failure. For this reason, adults over the age of 19 should not exceed

Foods High In Zinc And Their Health Benefits

If a person thinks they may be deficient in zinc, they should talk to their doctor about supplements or other treatments.

Medical News Today has specific research guidelines and sources only from peer-reviewed research, academic research organizations, and medical journals and organizations. We avoid using high-level information. We link to key sources – including research, scientific data, and statistics – in each article and also list them in the resources section at the bottom of our articles. You can learn more about how we make sure our content is accurate and up-to-date by reading our privacy policy. Zinc is a rare mineral, which means that the body only needs small amounts, but it is needed for almost 100 enzymes to carry out important metabolic processes. . It is a major player in building DNA, growing cells, building proteins, healing tissue, and supporting a healthy immune system. [1] Because it helps cells grow and multiply, adequate zinc is needed during periods of rapid growth, such as childhood, adolescence, and pregnancy. Zinc also affects the senses of taste and smell.

RDA:  The Recommended Dietary Allowance (RDA) for adults 19+ years of age is 11 mg per day for men and 8 mg for women. Pregnancy and lactation require slightly more than 11 mg and 12 mg, respectively.

The Tolerable Upper Intake Level is the maximum daily intake that may affect health. The UL for zinc is 40 mg daily for all men and women 19+ years of age.

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Since zinc supports the growth and normal use of immune cells, even a weak or moderate one can slow down the activity of lymphocytes, neutrophils, and macrophages to protect the body from bacteria and viruses. Zinc deficiency is a common health problem in children from low- and middle-income countries that contributes to stunting, diarrhea, pneumonia, and the malaria. [2] Elderly people may have a low intake of zinc due to lack of appetite due to many diseases and drugs that are at risk of infectious diseases, such as pneumonia and skin ulcers, such as then reviewed in the next section.

Zinc is needed to create new cells, especially collagen and fiber-like substances, which play a necessary role in repairing damaged cells. Zinc also supports the immune system to fight inflammation from an injury. This is why the greatest benefit of zinc seems to be in people who are deficient in the mineral and who have serious injuries such as decubitus ulcers or severe burns. Because people with these conditions have higher zinc needs and may have poor appetite, supplements or topical creams are used rather than relying on food. In these cases, zinc is often combined with other nutrients such as protein, vitamin C, and L-arginine to promote wound healing as a dietary supplement. [3] However, zinc supplementation has not been shown to be beneficial in people with psoriasis who have high levels of zinc in the blood. [4]

Meat, poultry, and seafood are rich in zinc. Some vegetables such as leeks and whole grains are also good sources of zinc, but they also contain phytates that can bind to the mineral, reducing its absorption.

Zinc is available in supplements such as pills and lozenges. An excess of zinc can interfere with the absorption of iron and copper. Higher doses may also cause nausea and vomiting. This is why it is important not to take zinc supplements unless the intake of zinc-containing foods is known to be low or zinc deficiency is proven. zinc. A registered dietitian can help evaluate a person’s diet and determine whether zinc intake is low.

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In the 1990s, a new solution designed for the common cold in the form of zinc lozenges was almost as popular as chicken broth. The lozenge form is important because zinc needs to be slowly absorbed to coat the mouth and throat, where cold bacteria thrive. Other forms such as nose and throat are not used due to loss of smell in some people.

Zinc is believed to prevent cold bacteria from spreading and by reducing inflammation, which may shorten the duration of a cold. Studies have shown mixed results of their benefits due to differences in the form of zinc, the dose, and the length of time it was used. But some empirical studies support its effectiveness. A Cochrane review of clinical trials found that lozenges did not prevent colds, but if taken within a day of onset cold symptoms (sore throat, sniffles), lozenges can reduce its effectiveness. [5] However, it is noted that some of the trials were funded by pharmaceutical companies that may have had a financial interest in or produced zinc lozenges.

Zinc lozenges can have a few negative side effects such as having a metallic taste and causing nausea, but some people like to buy these lozenges for a fight. and the ugly cold.

Zinc deficiency is rare and is often seen in people who do not absorb zinc properly due to nutritional deficiencies such as inflammatory bowel disease or those who have had abdominal surgery. . Those with chronic liver or kidney disease are also at risk. Excessive or prolonged inhalation can lead to zinc deficiency, as well as serious conditions with increased zinc requirements such as burns and sepsis (an infection caused by bacteria bad to enter the blood). Zinc is better

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