Zinc is an essential mineral your body needs to support immune function, skin health and more but many people don’t realize how important it is or whether they’re getting enough.
We spoke with Rachel Harrison, a registered dietitian and certified nutrition support clinician with Banner – University Medicine, about the benefits of zinc and how it supports your health.
What does zinc do in your body?
Zinc plays a key role in many important processes, including:
- Immune function
- Wound healing
- Digestion
- DNA and RNA production
“You don’t need much zinc, but it has so many benefits and can really affect how your body works,” Harrison said.
What are the benefits of zinc?
Supports your immune system
Zinc helps your body fight infections by supporting immune cell function.
“Zinc intake can boost T-cell production, which is an important part of the immune system,” Harrison said.
Promotes healthy skin
Zinc has anti-inflammatory properties that may help with acne, eczema and wound healing.
Supports digestive health
Zinc helps maintain the lining of your intestinal tract and supports nutrient absorption.
Protects eye health
Zinc plays a role in maintaining vision and may help with age-related macular degeneration.
Found in many healthy foods
Zinc is widely available in foods like:
- Meat, seafood and poultry
- Dairy products
- Whole grains and fortified cereals
- Nuts, seeds and legumes
How much zinc do you need?
Adults typically need:
- 11 mg per day for men
- 8 mg per day for women
What are the symptoms of zinc deficiency?
Low zinc levels can cause:
- Hair loss
- Diarrhea
- Weight loss
- Brittle nails
- Difficulty concentrating
- Reduced sense of taste and smell
- Acne
Who is at risk for zinc deficiency?
You may be at higher risk if you are:
- Older
- Following a vegetarian or plant-based diet
- Living with alcohol use disorder
- Experiencing food insecurity
Should you take a zinc supplement?
Most people can get enough zinc through diet, but supplements may be helpful in some cases.
“If you’re supplementing zinc, take it without other mineral supplements like iron or calcium to avoid interactions,” Harrison said.
Can you take too much zinc?
Yes, especially from supplements.
Too much zinc can cause:
- Nausea
- Vomiting
- Diarrhea
- Metallic taste
- Copper deficiency over time
“Toxicity can occur when taking high levels of zinc,” Harrison said.
Frequently asked questions about zinc
What does zinc do for your body?
It supports immunity, skin health and cell function.
What are signs of zinc deficiency?
Hair loss, fatigue and reduced taste or smell are common signs.
Do I need a zinc supplement?
It depends on your diet and risk factors.
Can zinc help with colds?
It may support immune function, but evidence on treating colds is mixed.
The bottom line
Zinc is an essential mineral that supports many functions in your body. Most people can meet their needs through diet, but some may benefit from supplements.
If you’re concerned about your zinc levels, talk to a Banner Health provider.
