7 benefits of zinc

In this article:

• Zinc benefits
• Side effects
• Interactions
• Zinc deficiency
• The bottom line

In this article

• Zinc benefits
• Side effects
• Interactions
• Zinc deficiency
• The bottom line

Zinc is an essential nutrient for many bodily processes, such as immune function and wound healing. Your body doesn’t naturally produce it, so you must consume it in the foods you eat or take a supplement to avoid a zinc deficiency. Luckily, many foods you probably already eat are chock-full of zinc, including seafood, red meat, poultry, whole grains, and legumes. 

Zinc has been linked to a variety of health benefits. It may help boost your immune system, heal wounds, support eye and skin health, and more.

7 health benefits of zinc

Zinc is an essential mineral that plays a vital role in numerous bodily functions and offers a wide range of health benefits. Getting enough zinc through your diet or supplements can help support your body in several important ways.

1. Boosts immune function

In addition to elderberry, vitamin C, and vitamin D, you might want to add zinc supplements to your cold and flu arsenal. Here’s why: “Zinc supports immune function and may reduce the duration of the common cold,” explains Patricia Bannan, RDN, a dietitian in Los Angeles, California. Research shows that zinc doesn’t prevent the common cold, but it may help speed things along so you recover faster.

Certain forms of zinc may also help alleviate cold symptoms. Look for zinc lozenges that contain zinc gluconate or acetate, says Inna Melamed, Pharm.D., a pharmacist in Manalapan, New Jersey. According to some studies, zinc lozenges could reduce the severity of cold symptoms, especially cough.

2. Accelerates wound healing

Your body is equipped with systems to heal wounds, and those processes involve zinc. “Zinc is one of the key building blocks for skin repair,” says Sarah Sung, MD, a Seattle-based dermatologist. “It helps produce new cells, supports collagen production, and controls inflammation, all of which are important for wound healing.” 

The wound healing benefits of zinc are primarily seen in topical applications. In fact, topical administration of zinc to surgical wounds significantly improves their healing, research shows. “I often recommend zinc-based creams or ointments for minor cuts or cosmetic procedures,” Dr. Sung says. “It’s a reliable ingredient that does a lot of heavy lifting behind the scenes.”

3. Supports healthy vision

Taking zinc supplements or getting enough zinc through food sources may offer some protection to your eyes. Specifically, there’s evidence that zinc slows the progression of age-related macular degeneration, an eye disease that affects the retina and can cause some vision loss. Zinc also helps transport vitamin A to the retina, which is essential for eye function, Bannan explains.

4. Helps treat acne

Zinc is largely known for supporting a strong immune system, but it also has some skin health benefits, Dr. Sung says. Since skin is an immune organ—it’s the body’s first line of defense against external aggressors—there’s a clear link between zinc, immune function, and skin repair. 

“It’s true that zinc helps with acne,” Dr. Sung says. “Zinc has anti-inflammatory and antibacterial properties, and it can help reduce oil production in the skin, all of which make it a solid option for managing acne.” In a 2021 study, patients with acne took oral zinc sulfate or a prescription antibiotic called lymecycline. Both groups experienced significant reductions in acne severity, suggesting that oral zinc may be an effective alternative to certain antibiotics.

The skin benefits of zinc don’t stop there. In addition to wound healing and clearing up breakouts, zinc can also help your skin respond better to infections and irritation, Dr. Sung explains. Essentially, it gives your skin a fighting chance against threats. 

You can take oral zinc for skin support or apply it topically. Topical zinc possesses similar antibacterial and anti-inflammatory properties, and research shows that zinc oxide (found in mineral sunscreen) offers protection from the sun.

5. Supports growth and development

Zinc is heavily involved in cell growth, Dr. Melamed says. During periods of development—such as pregnancy, infancy, childhood, and adolescence—it’s needed to foster healthy growth. One meta-analysis showed that zinc supplements in infants and young children improved some growth measures, such as height and weight. However, it did not significantly reduce the risk of stunting or being underweight.

6. Provides heart health benefits

Zinc has antioxidant properties and can fend off oxidative stress, Bannan says. Because of this, zinc may even reduce the risk of certain diseases, such as heart disease. Research has also shown that zinc deficiency can impair cardiovascular function. One review found that zinc plays an important role in cardiovascular health and may manage risk factors for heart disease, such as cholesterol. Specifically, one systematic review found that zinc supplements significantly lowered cholesterol and triglyceride levels in people with Type 2 diabetes. However, more research is needed to confirm the link between zinc intake and reduced risk of heart disease.

7. Soothes gastrointestinal symptoms

When combined with the peptide L-carnosine, zinc may help heal peptic ulcers. Researchers believe zinc L-carnosine has properties that allow it to protect the mucous membranes in the stomach where ulcers can form. Zinc supplementation can also reduce the duration and severity of diarrhea, particularly in children, according to the World Health Organization.

Zinc side effects

Because zinc is a trace mineral, you don’t need a large amount to reap the benefits. In fact, consuming too much zinc can cause symptoms of zinc toxicity. High doses of zinc can lead to:

• Nausea and vomiting
• Loss of appetite
• Dizziness
• Fatigue
• Weakness
• Confusion
• Copper deficiency

The recommended dietary allowance (RDA) is about 8 milligrams (mg) for women and 11 mg of zinc for men, per the Mayo Clinic. However, women who are pregnant or breastfeeding require more.

If you eat a balanced diet, you might get enough zinc through food sources alone. Animal food sources of zinc, such as oysters and meat, are more bioavailable than plant sources of zinc, such as whole grains and legumes, Bannan says.

Before starting any new mineral supplement, it’s a good idea to consult a healthcare professional for guidance on the recommended dosage for you.

Does zinc interfere with medications?

Zinc supplements are known to interact with some drugs. “The major ones include interactions with corticosteroids and certain HIV drugs,” says Dr. Melamed. 

Zinc can also interact with the following medications:

• Quinolone antibiotics, such as ciprofloxacin
• Tetracycline antibiotics, such as achromycin and sumycin
• Thiazide diuretics, such as chlorthalidone and hydrochlorothiazide
• Penicillamine

If you take any prescription medications, be sure to tell your healthcare provider before taking zinc.

Recognizing a zinc deficiency

“Zinc deficiency can manifest in numerous ways due to its involvement in so many body systems,” Bannan explains. Some people are at higher risk than others, such as vegans, vegetarians, and people with certain medical conditions, such as Crohn’s disease.

Common symptoms of zinc deficiency include:

• Diarrhea
• Stunted growth
• Hair loss
• Loss of appetite
• Impaired sense of taste and smell
• Slow wound healing
• Skin rashes and nail changes
• Getting sick often
• Lack of energy

Check with your healthcare provider if you suspect you have low zinc levels. A zinc blood test can help check for low zinc levels, which can be corrected through diet or supplementation.

The bottom line

Your body needs zinc to function properly. Multivitamins and dietary supplements offer an easy source of zinc, which may be especially useful when you’re sick or struggling with low zinc levels. The amount of zinc people need varies, but there are side effects of zinc when taken in excess or combined with certain medications. It has many health benefits, but remember that a little zinc goes a long way.