We’re taking a deeper look into the world of zinc. Although present in small amounts, this powerful trace mineral plays a huge role in our health. From boosting our immune systems to aiding metabolism and even supporting our senses of taste and smell, zinc is truly a nutritional powerhouse. So join me as I explore the fascinating benefits, sources and interesting facts of zinc, and learn how to ensure we’re getting the right amount of zinc in our diets.
What is Zinc?
Zinc is a ‘trace’ mineral because we need less of it compared to other nutrients like calcium or magnesium. But don’t let the ‘trace’ term fool you. The role zinc plays in our bodies is enormous and absolutely critical.
First, zinc is a powerhouse of the immune system. It helps our bodies fight off invading bacteria and viruses. Without enough zinc, our immune response may be weakened, making us more susceptible to illness.
Secondly, zinc is a key player in the metabolic process. It is involved in the function of over 300 enzymes in our body. These enzymes facilitate reactions such as breaking down food into usable energy.
Additionally, zinc plays a central role in cell division and growth. It is essential for the development and function of cells that regulate immune responses and even aids in wound healing.
Health Benefits
Immune System
First, zinc is key to our immune system. It helps stimulate the activity of various immune cells and strengthens the body’s defenses against harmful invaders. By doing so, zinc can reduce the duration and severity of the common cold and other minor illnesses.
Supports Metabolism
Zinc is an active participant in our body’s metabolic processes. It involves the function of more than 300 enzymes that help metabolize proteins, fats, and carbohydrates, converting them into energy and forming new cells.
Wound Healing
Zinc is often used in hospitals to treat burns, certain ulcers, and other skin injuries. Due to its role in collagen synthesis and immune function, zinc can speed up the wound healing process.
Skin Health
Speaking of skin, the health benefits of zinc extend to managing conditions like acne and inflammation. Its anti-inflammatory properties and role in cell regeneration can help improve skin clarity and promote a healthy glow.
Eye Health
Zinc is concentrated in the retina and plays a key role in maintaining normal vision. It is involved in the retina’s conversion of light signals into electrical signals and helps transport vitamin A from the liver to the retina to produce melanin.
Sustains Growth and Development
Zinc is crucial during periods of rapid growth, such as pregnancy and adolescence. It aids in cell growth and division, supporting the body’s natural development processes.
Taste and Smell
Zinc is necessary for the normal function of taste and smell receptors. Zinc deficiency can lead to a decreased ability to taste or smell.
Side Effects
Gastrointestinal Distress
The most common side effect of excessive zinc intake is gastrointestinal effects. This may include nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headache.
Copper Deficiency
Zinc and copper interact in the body, and an excess of zinc can interfere with copper absorption. This can potentially lead to a copper deficiency, which has its own set of complications, including anemia and weakened immunity.
Altered Iron Function
Just like with copper, too much zinc can affect your body’s iron function. Zinc competes with iron for binding sites and can thus inhibit the absorption of iron, leading to issues like reduced hemoglobin and anemia.
Changes in Taste and Smell
While zinc is essential for maintaining our sense of taste and smell, taking too much can have the opposite effect, causing a decrease in the ability to taste or smell.
Decreased HDL Cholesterol
Long-term overdose of zinc supplements can lower levels of “good” HDL cholesterol.
Food Sources
Animal-Based Food Sources of Zinc
- Oysters
- Sirloin
- Lamb chops
- Chicken thighs
- Lobster
- Turkey legs
- Egg
- Salmon
- Milk
- Yogurt
Plant-Based Food Sources of Zinc
- Quinoa
- Tempeh
- Almond
- Sunflower seed
- Mushroom
- Pumpkin seed
- Kale
- Peanut
- Chia seed
- Tofu
Other Zinc Sources
Best Overall: Horbäach Chelated Zinc at Amazon ($9)
Best Seller: Nature’s Bounty Zinc 50mg at Amazon ($10)
Best Budget: Bronson Zinc 50 MG at Amazon ($15)
Best Overall: Horbäach Chelated Zinc
- Minerals: Zinc is an essential mineral naturally found in various nutritious superfoods.
- Potent Nutrient: Horbaach’s 100 mg Chelated Zinc is formulated for Superior Absorption.
- Superior Benefits: Each serving contains a high potency Zinc source to support Overall Wellness*.
- Horbaach Manufacturers: Laboratory Tested, Trusted Ingredients, Superior Quality, 100% Guaranteed!
- Naturally Free Of: Gluten, Wheat, Yeast, Milk, Lactose, Soy, Artificial Color & Flavor & NON-GMO.
- Brand: Horbäach
- Flavor: Unflavored
- Primary Supplement Type: Zinc
- Unit Count: 250.00 Count
- Product Benefits: Energy Management, Antioxidant
Best Seller: Nature’s Bounty Zinc 50mg
- Potent Immune Support (1): Zinc is a trace element that plays a vital role in immune support. (1) Nature’s Bounty Zinc caplets each contain 50mg of Zinc, more than the daily amount needed to support immune system function and whole-body health (1).
- Number 1 Brand For Zinc (2): Nature’s Bounty is the Number 1 brand for Zinc supplements which are the product of 50 years of dedication to quality, consistency and scientific research to make vitamins and nutritional supplements of unrivaled excellence.
- An Antioxidant: An essential mineral, Zinc functions as an antioxidant within the body. (1) Nature’s Bounty Zinc caplets offer a convenient way to support antioxidant health and overall wellness (1).
- Promotes Healthy Skin (1): As a component of the enzyme collagenase, Zinc has been clinically studied for its contribution to skin health (1); is shown to be involved with collagen synthesis in bone tissue and assist in the formation of DNA (1).
- Quality And Potency: Nature’s Bounty is committed to the safety of all of our supplements. Our Zinc caplets are gluten free, sugar free, contain no artificial flavors or sweeteners, and are suitable for vegetarians.
- Brand: Nature’s Bounty
- Flavor: Unflavored
- Primary Supplement Type: Zinc
- Item Form: Tablet
- Unit Count: 250 Count
Best Budget: Bronson Zinc 50 MG
- High Quality & Great Value: Bronson Basics Zinc provides a potent 50 MG of Zinc per vegetarian tablet in a 1 year supply bottle. We strive to support your good health and well-being through high quality supplements at the best value.
- Immune, Antioxidant & Skin Health: By supplying 50 MG per tablet, Bronson Basics Zinc enables valuable daily replenishment that helps to support immune, antioxidant and skin health.* Zinc is an important mineral for the immune system and natural defenses.
- Superior Quality: Laboratory tested GMO-Free, Gluten-Free and Soy-Free. Bronson products are in-house tested and carefully manufactured by trained professionals in our state-of-the-art facility that is located in Hauppauge, New York.
- cGMP Premium Standards: Every product manufactured by Bronson is put through a rigorous process to ensure purity, potency and integrity. Through our very own cGMP Certified New York Facility that complies with the most current regulations, we promise to deliver top-quality supplements that are consistently verified for quality and safety.
- Trusted Since 1960: The pioneers of Bronson Vitamins were a group of pharmacists who witnessed the benefits of vitamins and mineral supplementation firsthand with their patients. Bronson Vitamins have been consistently mentioned by top medical professionals since our inception in 1960.
- Brand: Bronson
- Flavor: Unflavored
- Unit Count: 360.0 Count
- Item Form: Tablet
- Product Benefits: Skin Health
Fun Facts
Fact 1: Zinc is Everywhere!
First, did you know that zinc is the 24th most abundant element on Earth? It’s found in the air, soil, and water, and of course in our bodies!
Fact 2: Not Just for Humans
Zinc isn’t just vital for humans. It plays an important role in the growth and development of plants and animals too. In plants, zinc is crucial for producing chlorophyll and in animals, it’s important for growth and development.
Fact 3: A Tiny Amount Goes a Long Way
Although zinc is a “trace” mineral, our bodies still contain about 2-3 grams. That’s enough to cover the head of a pin!
Fact 4: Zinc and Taste
Ever wonder why food tastes different when you have a cold? Zinc is essential for the proper functioning of our taste buds and smell receptors. When we are sick, our zinc levels are temporarily reduced, which can affect our sense of taste and smell.
Fact 5: The Mighty Oyster
Oysters contain more zinc per serving than any other food. Just six medium oysters can provide over 500% of the recommended daily value!
