What Does Zinc Help In The Body – Medically Reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C – By Rachel Nall, MSN, CRNA – Updated on July 18, 2023

Although the body does not need large amounts of zinc, it is possible to be zinc deficient. Possible causes of a zinc deficiency include chronic conditions, not getting enough zinc through the diet, and more.

What Does Zinc Help In The Body

The body needs a variety of vitamins and minerals to function optimally. One essential mineral is zinc, which is found in small amounts in food.

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If the body does not have the zinc it needs, a person may have symptoms associated with zinc deficiency.

Zinc supports cell function, helping about 100 enzymes – molecules that make chemical reactions – carry out their tasks.

Zinc also supports the growth and development of a person. As such, it is an essential mineral for pregnant women as well as growing children.

A person’s body does not store zinc, which means that eating enough of the mineral is important to avoid a deficiency.

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Symptoms of zinc deficiency tend to be linked to the roles that zinc performs in the body. Some of the most common symptoms of zinc deficiency are:

Men and boys can also experience impotence and hypogonadism, which is when a man’s body does not produce enough testosterone.

Worldwide, about 1.1 billion people are zinc deficient due to inadequate dietary intake, according to an article published in the journal

Vegetarians tend to eat higher levels of legumes, soybeans, beans, nuts and whole grain products. While they are healthy food choices, they can affect the body’s ability to absorb zinc due to the presence of phytates. These substances bind to zinc, so the body cannot absorb it.

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Older adults are at risk for zinc deficiency because they may not eat or have access to a wide variety of foods. Taking some medications can also increase the release of zinc from the body.

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

While a doctor may order a blood test or urine test to check zinc levels, these may not provide a definitive result. This is because zinc is only present in small amounts in the cells of the body.

When diagnosing a zinc deficiency, a doctor will need to take a complete health history. They will ask questions about a person’s diet. If a person is not consuming enough calories daily or eating enough of a variety of foods, it is possible that a zinc deficiency could be an underlying cause.

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Supplements are available at most pharmacies and health stores. Supplements can contain varying amounts of elemental zinc (the weight of the actual zinc molecule) and are labeled as zinc gluconate, zinc sulfate, or zinc acetate.

Each supplement should have information on how much elemental zinc is available in each type. Zinc is also a common component of lozenges, as zinc is believed to help treat the common cold.

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

There are ways a person can prepare and eat food to make zinc more available in their daily diet.

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

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

Just as there are problems with zinc deficiency, a person can also absorb too much zinc. This usually happens when a person takes an excess of zinc supplements to boost their immune system.

Excessive zinc intake can cause symptoms ranging from nausea and vomiting to impaired immune system functioning. For this reason, adults over the age of 19 should not take more than

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If a person thinks they may have a zinc deficiency, they should talk to their doctor about supplementation or other treatments.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources – including studies, scientific references, and statistics – within each article and also list them in the source section at the bottom of our articles. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy. Zinc is a trace mineral, which means that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a key player in the creation of DNA, cell growth, building proteins, healing damaged tissue, and supporting a healthy immune system. [1] Because it helps cells to grow and multiply, adequate zinc is needed during times of rapid growth, such as childhood, adolescence and pregnancy. Zinc is also involved in the senses of taste and smell.

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

The Tolerable Upper Intake Level is the maximum daily intake that is unlikely to cause harmful effects on health. The UL for zinc is 40 mg daily for all men and women aged 19+.

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Because zinc supports the growth and normal functioning of immune cells, even a mild or moderate deficiency can slow the activity of lymphocytes, neutrophils and macrophages that protect the body against viruses and bacteria. Zinc deficiency is a common health problem in children from low- and middle-income countries that contributes to stunting, diarrhea, pneumonia and malaria. [2] The elderly who have low zinc intakes may have a poor appetite due to multiple diseases and medications are at risk for infections, such as pneumonia and skin ulcers, as discussed in the next section.

Adequate zinc is needed to create new cells, especially collagen and fiber-like tissues, a necessary function in repairing damaged cells. Zinc also supports immune cell activity that fights inflammation of a wound. Therefore, the greatest benefit of zinc seems to be in people who are deficient in the mineral and who have severe wounds such as decubitus ulcers or extensive burns. Because people with these conditions have higher zinc needs and may have a poor appetite, supplements or topical creams are used instead of relying solely on food intake. In these cases, zinc is often combined with other nutrients such as protein, vitamin C, and L-arginine that also promote wound healing, as in a nutritional shake. [3] However, a benefit of zinc supplementation has not been shown in people with skin ulcers who have normal blood levels of zinc. [4]

Meat, poultry and seafood are rich in zinc. Some vegetable foods such as legumes 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 supplement form as pills and lozenges. Excess zinc can interfere with the absorption of iron and copper. High doses can also cause nausea and even vomiting. Therefore, it is important not to take supplemental zinc, unless the diet is known to be low in zinc-containing foods or a zinc deficiency is confirmed. A registered dietitian can help evaluate one’s diet and determine if zinc intake is low.

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In the 1990s, a newly proposed remedy for the common cold in the form of zinc lozenges became almost as popular as chicken soup. The diamond shape was important because the zinc had to dissolve slowly to cover the mouth and throat, where a cold virus thrives. Other forms such as nasal and throat sprays were not preferred due to causing a loss of smell in some people.

Zinc is believed to prevent cold viruses from spreading and by reducing inflammation, which can shorten the duration of a cold. Research has shown mixed results of its effectiveness due to differences in the form of zinc, the dosage, and how long it was used. However, some clinical trials support its effectiveness. A Cochrane review of clinical trials found that zinc lozenges did not prevent colds, but if taken within a day of the onset of cold symptoms (sore throat, sniffles), the lozenges could tame their severity. [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 windows.

Zinc lozenges can carry some unpleasant side effects such as having a metallic taste and cause nausea, but some people would like to exchange these symptoms for a bout with a nasty cold.

A zinc deficiency is rare and is most commonly seen in people who do not absorb zinc properly due to digestive disorders such as inflammatory bowel disease or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a lack of zinc, as well as severe conditions with increased zinc needs such as burns and sepsis (an infection caused by harmful bacteria entering the blood). Zinc is more

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