Zinc is often mentioned in conjunction with its role in supporting immunity or protecting against the common cold. Indeed, zinc supports the immune system, as immune cells require it to function efficiently; however, it does not literally prevent colds but rather reduces the duration of the infection.
Nevertheless, the benefits of zinc extend far beyond these two advantages alone. So, what are its most significant benefits? What are the best types of zinc pills, and how can you take them safely?
What is Zinc?
Zinc is one of the essential minerals your body needs. It participates in numerous metabolic processes and is required for the catalytic activity of hundreds of enzymes in the body.
Additionally, it plays a vital role in supporting immunity, protein and DNA synthesis, wound healing, and more.
Zinc also supports healthy growth and development during pregnancy, lactation, childhood and adolescence, and it contributes to maintaining the sense of taste, Therefore, it is considered one of the key nutrients commonly included in the Dietary Supplements category to support overall health and prevent deficiencies.
Benefits of Zinc for the Body
The most important health benefits of zinc supplements include:
1. Reducing the Duration of the Common Cold
Zinc helps the immune system form immune cells that fight microbes. While zinc does not prevent the onset of a cold, it may help you overcome it more quickly.
A systematic review of 21 studies in 2021 published in the journal BMJ showed that using zinc lozenges, gels, or nasal sprays may help individuals feel better two days sooner than those who did not take zinc. However, zinc did not reduce the severity of cold symptoms.
2. Maintaining Eyesight
Studies indicate that taking 80 mg of zinc supplements alongside other vitamins for eye health can reduce the risk of age-related macular degeneration (AMD) and vision loss by 25%, especially since those with AMD are more prone to vision loss.
The retina contains a high concentration of zinc, and zinc may help protect the retina from harmful free radicals that could damage retinal cells.
3. Supporting Wound Healing
Another benefit of zinc is its ability to accelerate wound healing. For instance, research in 2024 in the journal Wound Repair and Regeneration showed that oral zinc supplements may speed up the healing of diabetic foot ulcers and other skin ulcers.
It is also worth noting that individuals with long-term wounds or ulcers often suffer from zinc deficiency; therefore, a doctor may prescribe zinc supplements for those with persistent wounds that do not heal.
4. Improving Male Fertility
Preliminary research has shown that men suffering from infertility may notice an improvement in sperm quality after taking zinc supplements.
Zinc, in general, is essential for male sexual health due to its role as an antioxidant, protecting sperm from damage caused by free radicals. It also maintains hormonal balance in men and supports testosterone production.
5. Supporting Female Sexual Health
Zinc supplements are also beneficial for women, particularly after menopause or when suffering from zinc deficiency.
Some studies have shown that women who took zinc supplements experienced improved sexual desire, vaginal lubrication, orgasm, and satisfaction, along with reduced pain during intercourse compared to others. However, larger studies are still needed in this regard.
6. Controlling Blood Sugar Levels
Zinc deficiency may play a role in the development of Type 2 diabetes, and those with Type 2 diabetes often suffer from zinc deficiency. Lowering blood sugar and cholesterol levels may be among the most important benefits of zinc.
A 2023 research review in Critical Reviews in Food Science and Nutrition concluded that zinc supplements may offer benefits in managing Type 2 diabetes, although more in-depth research is required on this matter.
Symptoms of Zinc Deficiency in the Body
Zinc deficiency may increase the risk of several health problems, such as:
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Delayed growth in children.
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Loss of appetite.
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Changes in taste.
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Increased susceptibility to infections.
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Fertility issues.
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Diarrhea.
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Wound healing problems.
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Eye and skin lesions.
According to a 2017 study in the journal Nutrients, there is strong evidence that zinc deficiency may increase the risk of infectious diseases such as malaria, HIV, tuberculosis, and pneumonia.
Who is Most at Risk of Zinc Deficiency?
Most people get enough zinc through their diet, but certain individuals may be more susceptible to deficiency, including:
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Individuals with gastrointestinal disorders, such as Crohn's disease and ulcerative colitis.
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Vegetarians.
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Infants over 6 months old who are exclusively breastfed.
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Children with sickle cell anemia.
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Individuals with alcohol addiction.
Recommended Daily Amount of Zinc
The adequate amount of zinc to consume daily varies by age and gender, as shown in the following table:
|
Age |
Males |
Females |
|
0 - 6 months |
2 mg |
2 mg |
|
7 - 12 months |
3 mg |
3 mg |
|
1 to 3 years |
3 mg |
3 mg |
|
4 to 8 years |
5 mg |
5 mg |
|
9 to 13 years |
8 mg |
8 mg |
|
14 to 18 years |
11 mg |
9 mg |
|
19 years and older |
11 mg |
8 mg |
Drug Interactions of Zinc Supplements
Even if you know the appropriate dose of zinc supplements for you, you should consult a doctor first, especially if you are taking other medications, to ensure zinc does not interact with them. Examples include:
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Thiazide Diuretics: These may lead to zinc loss through urine; long-term use can reduce the amount of zinc in the body.
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Antibiotics: Such as tetracyclines or quinolones. Taking them with zinc may prevent your body from absorbing the zinc, and the medications may be less effective. Therefore, leave a time gap of four to six hours between the medication and zinc.
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Penicillamine: A drug used to treat rheumatoid arthritis. Taking it with zinc supplements may decrease the effectiveness of both; therefore, separate them by at least two hours.
Best Zinc Supplements from the Pharmacy
Zinc supplements vary in their characteristics, and no single supplement is definitively the best. However, AlJawaher AlMutamayza Pharmacies provide a range of zinc supplements. You should consult a doctor to determine which is suitable for you:
1. Jamieson Zinc 10 mg
Jamieson Zinc contains 10 mg of zinc, which supports immunity, enhances wound healing, and contributes to improving male fertility.
2. Vita Vigor Zinc Gluconate
Vita Vigor Zinc Gluconate 76 mg (60 tablets) to compensate for zinc deficiency in the body and prevent deficiency symptoms.
3. ZN Zinc Syrup
ZN Zinc Syrup contains 10 mg of zinc per 5 ml. It supports immunity, helps protect cells from oxidation, and comes in a natural orange flavor.
4. Pure Zinc 60 Capsules
Pure Zinc is a Zinc-rich soft capsule that provides the body with its daily requirement and protects against deficiency symptoms.
5. Cystine B6 Zinc Tablets
Cystine B6 Zinc is a nutritional supplement to compensate for zinc deficiency; it also supports the health of hair, nails, and general body health.
Risks of High Doses of Zinc
Zinc is a safe nutritional supplement, but taking it in large doses may lead to side effects, such as:
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Nausea and vomiting.
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Loss of or decreased appetite.
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Diarrhea.
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Headaches.
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Abdominal cramps and indigestion.
Therefore, you should not consume more than 40 mg of zinc daily. Taking larger amounts of zinc over a long period can lead to copper deficiency in the body; thus, you must adhere to the safe recommended daily dose.
Natural Sources of Zinc
The benefits of zinc can also be obtained from natural sources in certain foods, such as:
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Oysters.
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Beef steak.
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Blue crab.
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Fortified cereals.
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Pumpkin seeds.
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Cheddar cheese.
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Turkey breast.
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Shrimp.
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Lentils.
