7 Health Benefits of Zinc

As you can see, zinc is an essential nutrient for a healthy, functioning body.

Here are seven important reasons to ensure you get enough zinc.

1. It keeps your immune system healthy.

It appears that every immunological event relates in some way to zinc. There’s a strong connection between zinc deficiency and susceptibility to disease. A Cochrane Library meta-analysis of six studies that included a total of over 5,000 children between two months old and five years of age found that zinc supplementation reduced the incidence of pneumonia. And according to findings from a 2011 Cochrane review, zinc effectively shortens the duration and severity of the common cold (by approximately one day, so don’t get too excited).

People who are infected by Covid 19 and are zinc-deficient develop more complications, are more likely to require hospitalization, have longer hospital stays, and are more likely to die. While there’s not yet enough evidence to officially recommend zinc for the prevention or treatment of COVID-19, especially in amounts that exceed the RDA, research is ongoing for its potential use, and some initial studies have been promising.

2. It may improve pregnancy outcomes for mothers and infants.

The World Health Organization estimated in 2013 that a majority of pregnant women worldwide were at least somewhat deficient in zinc. This may contribute to the likelihood of poor birth outcomes and stunted infant development. The WHO recommends micronutrient supplementation (including zinc) for pregnant women who may be at risk of zinc deficiency.

3. It may help protect against neurodegenerative disorders.

No, zinc is not the fictional brain-enhancing drug NZT-48 from the movie Limitless. Taking it won’t make you smarter, or (spoiler alert) make you rich and powerful (or even look like Bradley Cooper).

Now the good news. Many people can prevent age-related neurodegenerative disorders, like Alzheimer’s, with diet and lifestyle habits. Getting enough zinc is a key part of this prevention strategy; it acts as an antioxidant, preventing oxidative stress in the brain that could otherwise increase your risk for neurodegeneration. In fact, an imbalance of iron and zinc ions (too much iron and not enough zinc) has been shown to lead to Alzheimer’s and Parkinson’s disease symptoms.

4. It helps regulate hormones.

Zinc plays a huge role in regulating your hormones, including growth hormone, insulin, leptin, thyroid hormone, melatonin, and sex hormones. Getting enough zinc is important for the functioning of your endocrine system. When it isn’t, your various organs and systems can’t communicate well, which can wreak havoc on your health, your energy, and your mood.

5. It helps improve blood sugar regulation.

According to a 2015 review of both test tube and human studies, zinc has many beneficial effects on both type 1 and type 2 diabetes. Specifically, zinc appears to play an important role in pancreatic β-cell (that funny-looking thing that looks like a capital B is a symbol for beta) function, the activity of insulin, modulation of glucose, and the process by which diabetes develops and has complications.

So if you’re trying to prevent, reverse, or manage diabetes, in addition to watching your weight and eating a largely plant-based diet, make sure you get enough zinc to keep your pancreas firing on all cylinders (or whatever metaphor you want to apply to your pancreas).

6. It may offer protective effects against cardiovascular disease.

In a 2015 meta-analysis, researchers found that zinc supplementation significantly reduced total cholesterol, LDL “bad” cholesterol, and triglycerides, which are risk factors for heart disease when elevated. And studies show that having adequate levels of zinc in your body may help prevent plaque buildup in your arteries, which can protect your heart.

7. It may improve vision and protect against eye disease.

Zinc works alongside vitamin A and other antioxidants to support eye health and normal vision. It helps vitamin A produce melanin, a protective pigment found in your eyes (as well as in your skin and hair). Not getting enough zinc can also worsen your night vision. Some research indicates that zinc supplemented with antioxidant vitamins can slow the progression of age-related macular degeneration — a condition in which the central field of vision becomes blurred or lost over time. This is a pretty significant contribution considering macular degeneration is the leading cause of blindness among the elderly in Western countries.

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