Zinc may help improve several health conditions. Present in certain foods, as well as some dietary supplements and cold lozenges, zinc is an essential mineral necessary for maintaining cell health and supporting your immune system.
Zinc may reduce the severity and duration of the common cold.
Zinc may help alleviate cold symptoms, such as a runny nose or cough, by preventing the cold virus from binding to cells in your nose and throat. It has also been linked to lower levels of inflammation.
Studies suggesting that zinc is an effective cold treatment typically use zinc lozenges or syrup, which coats the mouth and throat.
A 2021 meta-analysis found that taking zinc when cold symptoms start shortens the duration of a cold by an average of two days. However, taking zinc may not affect the severity of symptoms, some research suggests.
Zinc supplements are the recommended treatment for a zinc deficiency, which occurs when your body doesn’t have enough zinc. Zinc deficiencies are rare in the United States but may occur in people with impaired nutrient absorption or people who follow restrictive diets.
Symptoms may include:
- Diarrhea
- Hair loss
- Decreased appetite
- Fatigue
- Skin lesions
- Delayed growth in children
A 2021 study found that taking zinc supplements increases zinc levels in the blood, correcting a zinc deficiency.
Zinc may help manage blood sugar and improve insulin function in people with diabetes.
Zinc may improve your body’s response to insulin, keeping blood sugar levels in a healthy range. Research suggests that people with low zinc levels may be at an increased risk of high blood sugar and type 2 diabetes.
Taking a zinc supplement may reduce insulin resistance and improve fasting glucose (blood sugar) levels in people with type 2 diabetes.
More research is needed to determine if zinc supplements should be a recommended treatment option for people with diabetes.
Zinc supplements may improve chronic skin conditions such as acne. Research suggests that taking zinc sulfate may treat mild to moderate acne symptoms.
A 2020 study found that chronic acne may be associated with low blood zinc levels. The study found that taking a zinc supplement may lower the number of inflammatory acne bumps. Both oral and topical zinc treatments may be effective for inflammatory acne.
Taking a zinc supplement may slow the progression of AMD and lower the risk of blindness.
An older study from 2014 found that people with AMD who took 50 milligrams of zinc sulfate daily for three months had slower disease progression. Zinc may improve the flow of nutrients to the retina to protect the macula.
More research is needed to determine if zinc is a recommended treatment for AMD.
Zinc is necessary for proper cardiovascular function. Some research has found that taking a zinc supplement may reduce the risk of heart disease by lowering triglyceride and cholesterol levels.
Zinc supplements may also reduce high blood pressure, taking strain off the heart.
More research is needed to determine if taking a zinc supplement has a significant effect on heart disease risk.
Certain health conditions affect how your body absorbs zinc and may cause low levels of zinc in your blood. People with the following conditions may require a zinc supplement:
- Diabetes: People with type 2 diabetes are at an increased risk of zinc deficiency. This may be because zinc plays a role in blood sugar management and insulin sensitivity.
- Inflammatory bowel disease: Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis may reduce nutrient absorption and cause a zinc deficiency.
- History of bariatric surgery: Bariatric surgery, which involves removing part of the gastrointestinal tract, affects nutrient absorption.
- Celiac disease: People newly diagnosed with celiac disease are at a high risk of zinc deficiency because of inflammation in the gut and reduced nutrient absorption.
- Sickle cell anemia: Children with sickle cell anemia may be at risk of zinc deficiency if they require chelation therapy to treat iron overload. This treatment can prevent zinc absorption and lead to a deficiency.
- Pregnancy: Pregnant people need more zinc to support fetal growth and development.
- Human immunodeficiency virus (HIV): People with HIV are at an increased risk of zinc deficiency because HIV affects how the body digests and absorbs zinc-rich foods.
- Alcohol use disorder: Up to 30-50% of people with alcohol use disorder have low zinc levels because of altered absorption.
- Vegan diet: People following a vegan or vegetarian diet may be at an increased risk of zinc deficiency. Foods rich in zinc include beef, chicken, pork, seafood, eggs, and dairy products. Plant-based sources include legumes, nuts, seeds, whole grains, and fortified cereals.
