Zinc is a supplement that plays many vital roles in your body.  Since your body doesn’t naturally produce zinc, the only way to get it is through food and supplements.

Zinc is considered an essential nutrient since your body can’t produce it or store it.  Due to this, you need to keep a constant supply of it through diet.  It is needed for many processes in your body including:

– gene expression

– immune function

– wound healing

– enzymatic reactions

– protein synthesis

– growth and development

It is found in a wide variety of plant and animal foods, and even in foods like cereals that don’t naturally have zinc in them are often fortified with synthetic forms of zinc.  Since it has a role in immune function, you will often find it in nasal sprays and lozenges.

Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and many other bodily functions.  It is also fundamental for skin health, cell growth, and cell division.  Zinc is also needed for your senses of taste and smell.  A zinc deficiency could diminish your ability to taste your food and smell.

 

Symptoms of Deficiency

Although severe zinc deficiency is rare, it can happen.  Milder forms of zinc deficiency are more common, particularly in the following people:

– people with G.I. diseases like Crohn’s

– vegetarians and vegans

– pregnant and breast-feeding women

– people that are malnourished: anorexics/bulimics

Symptoms of mild deficiency include diarrhea, dry skin, mood imbalances, thinning hair, and fertility issues.  You may be deficient even if tests come back normal, so other factors like diet & genetics should be looked at.

 

Benefits of Good Levels of Zinc

Boosts Your Immune System: Since zinc is necessary for immune cell function and signaling, a deficiency can lead to a weakened immune response.  A review of seven studies demonstrated that 80-92 mg of zinc per day may reduce the length of the common cold by 33%.  It also reduces the risk of infections.

Accelerates Wound Healing: Zinc is commonly used in hospitals as a treatment for burns and skin injuries.  Since it plays a critical role in collagen synthesis, immune function, and inflammatory response, it is necessary for proper healing.

May Reduce the Risk of Age-Related Illnesses: Zinc may significantly reduce the risk of age-related illnesses like pneumonia, infection, and age-related macular degeneration.  In older adults, it has been shown to boost mental performance.  One study determined that supplementing with 45 mg of zinc may decrease the incidence of infection in older adults by up to 66%!!

May Help Treat Acne: Studies suggest that topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria, and suppressing oil gland activity.  People with acne have been found to have lower levels of zinc.

Decreases Inflammation: Zinc decreases oxidative stress and reduces some of the inflammatory proteins in your body.  Oxidative stress leads to chronic inflammation, a contributing factor to many chronic illnesses including heart disease, cancer, and mental decline.

Like in everything, too much of a good thing can be toxic.  Watch out for headaches, abdominal cramps, nausea, vomiting, and loss of appetite.

 

Read more: https://www.healthline.com/nutrition/zinc