SUPPLEMENT ADVISOR

7 benefits of zinc

This popular cold remedy has a lot more uses than you might think.

Zinc is a trace mineral, so we only need small amounts—but it plays a big role in our health. It’s estimated that zinc binds with more than 3,000 different proteins in the human body, and influences many of our internal processes.

1. A Healthy Immune System

“Zinc is a critical factor for the functioning of many cellular processes, and loss of zinc in the cell leads to various problems, especially in your immune cells,” says Emily Ho, PhD., a leading zinc researcher at the Linus Pauling Institute at Oregon State University in Corvallis.

In early attempts to find a treatment for COVID-19, the addition of high-dose zinc supplements to a drug cocktail has shown some success. But this doesn’t mean that zinc alone is a treatment for the virus. Rather, adequate zinc helps your immune system ward off or fight all types of infections. “It’s important to make sure you get enough zinc,” says Ho.

She favors getting the mineral from protein-rich foods. “If you do take zinc supplements,” she says, “we don’t recommend high doses—take near the RDA level, 10–15mg.” The recommended upper limit for zinc is 40mg per day. “At higher doses,” adds Ho, “It will cause problems with copper and iron.”

2. Shorter Colds

Zinc lozenges are proven to shorten the duration of colds by up to 40 percent when taken within 24 hours of the first symptoms. Lozenges should dissolve in your mouth and need to be taken every 2–3 hours. The total daily dose of zinc will exceed the usual 40-mg daily limit, but is not harmful if taken for no more than a week or two.

Zinc Supplements

In supplements, zinc comes in a variety of forms in individual zinc products, as well as in multis or other formulas. Studies have shown that zinc picolinate and Optizinc (zinc methionine) are better absorbed than zinc citrate and zinc gluconate, and the latter two are better absorbed than zinc oxide (which is mostly found in sunscreens and ointments). Other forms include zinc acetate, sulfate, and orotate, and food-based brands of zinc such as MegaFood, Garden of Life, and New Chapter. Caution: Avoid zinc nasal gels and nasal sprays because they can permanently damage the sense of smell.

3. Less Diabetes

Zinc enhances insulin function and regulation of blood sugar in diabetics and in healthy people. Some, but not all studies have found that higher levels of zinc were linked to decreased risk of diabetes—up to 50 percent decreased risk for women. And two placebo-controlled trials in Asia found that 20–30 mg of zinc daily, taken for 6 months to a year, lowered blood sugar in people with prediabetes.

4. Longer-Lasting Vision

The Age-Related Eye Disease Studies (AREDS) investigated supplements for age-related macular degeneration, a leading cause of blindness in older people. These studies found that a combination of antioxidants with either 25 mg or 80 mg of zinc slowed progression of the disease and helped to prevent it when taken on an ongoing basis. Products with the studied combinations are usually described as “AREDS” formulas.

5. Faster Wound Healing

Topical ointments with zinc oxide help wounds to heal and also reduce risk of infection. Zinc reduces inflammation and helps with production of collagen, as well as enhancing the immune system.

6. Better brain function

In infants, zinc deficiency delays neurological development. In adults with Alzheimer’s, zinc levels are typically low, and research shows that zinc supplements may slow down mental decline.

Other studies show that zinc levels are low in people who are suffering from depression and that zinc supplements may help. In addition, Australian studies found that people were less likely to develop depression if their diets contained higher amounts of zinc.

7. Healthier Testosterone

Studies show that zinc is essential for men’s sexual health, sperm production, and fertility. In young men, a study found that low levels of zinc lowered levels of testosterone. In older men with low testosterone, zinc supplements increased levels.

Solaray

OptiZinc 30 mg

Quantum Health

Elderberry TheraZinc Lozenges

Jarrow Formulas

Zinc Balance with Copper