Zinc: Health Benefits & Side Effects

zincBefore we start talking about Zinc Health benefits, it is a reasonable idea to learn how much this element is essential for the plants and animals.

The lack of this metal can cause some serious problems for the human body.

What Is Zinc (Zn)?

It is a trace metal.

It has various pivotal roles to perform in the human body.

It is alone responsible to trigger more than 100 different enzymes and the best part, a very small fraction of intake is necessary to reap the Zinc health benefits.

Currently, RDA (the recommended dietary allowance) in the US is around 8 mg per day for women and 11 milligrams per day for men.

Well, it is not hard to include this element in your lifestyle, as it is a part of various food items.

However, it is also possible to get this essential metal in the form of dietary supplement.

What Are The Symptoms Of Zinc Deficiency?

  • Reduction in smell and taste senses
  • The issue of low blood pressure
  • Slow bone growth
  • Growth deceleration
  • Lack of appetite
  • Depression
  • Tiredness/ fatigue
  • White spots under fingernails
  • The issue of hair loss
  • Diarrhea
  • The dullness of skin
  • Weight loss

Top 10: Zinc Health Benefits

  1. The antioxidant properties of Zn

It was able to shield ionizing radiation in mice.

The antioxidants are quite essential for a healthy skin.

This element has the tendency to prevent skin against the free radical-induced oxidative damage due to the presence of antioxidants in it.

Moreover, Zinc can play a critical role in protecting against UV radiations.

Almost all the human body tissues have the essential metal in them.

  1. Cure Cold

Zinc supplements are helpful for reducing the intensity and the duration of cold and other less serious illnesses.


It happens to decrease the ratio of pro-inflammatory cytokines, which trigger the body during various infections and cold.

Moreover, it is quite effective for cold and infections because it can stimulate white blood cell activity.

  1. The effects of Zinc Supplementation on Mood

Well, it has been found effective not only in keeping the mood of the user good, but it is also effective in keeping the consumer away from depression.

The deficiency of it has the tendency to cause anxiety and depression.

Thus, the better levels of it are able to fetch quite significant results.

  1. Zn regulates cell death

It comes under those essential metals that have crucial importance for physiological functions, even their mild deficiency is enough to cause serious biological issues.

Moreover, it can perform an essential role in the apoptotic process.

It is important for cellular protection because it can protect cells against the oxidative damage.

  1. Zn is likely to prevent Cancer/ Tumor

It has the ability to suppress tumor cell adhesion and invasiveness.

Additionally, it has been confirmed in another study when different cancer developments were examined, the levels of this element were on a decline.

Thus, it implies that for cancer or tumor suppression, It can play a vital role.

  1. Zinc encourages growth

It has a vital role in the cellular growth.

The supplement of this metal can bring noticeable effect on linear growth, particularly when only Zinc supplementation is taken.

  1. Hair loss

As per the scientific evidence, Zinc has the potential to promote hair growth in bald men.

Another study declares that Its supplementation is quite effective to prevent hair loss.

Moreover, a few other studies confirm sustainable results in the growth of hair with the everyday use of pyrithione Zinc (1%) shampoo for almost 26-week treatment.

  1. Weight loss

Zinc is great for weight loss and it is not less than a blessing for obese people.

A few studies confirm it as an appetite suppressant.

Hence, it means that it will be highly effective for preventing overeating (a very common cause of obesity).

Moreover, it has the ability to manipulate Ghrelin hormone, which instructs the body when it is time to eat.

  1. Better the senses of smell and taste

Zinc health benefits are unique.

These benefits even include betterment in the senses of smell and taste.

Olfactory cells and taste buds rely on it.

It is crucial for the apt growth of these specific cells of the human body.

Moreover, there are various studies suggest that these two senses can perform at their optimal levels when this metal’s levels are elevated in the human body.

  1. Protect liver

ALD (Alcoholic liver disease) is linked with the deficiency of Zn.

Zinc is able to prevent alcoholic liver injury.

Zinc can easily suppress ethanol-elevated cytochrome P450 2E1 (CYP2E1) activity but promote the activity of alcohol dehydrogenase in the liver.

This is the very action of Zn that leads to suppression of alcohol-induced oxidative stress.

Direction To Use Zinc

  • Use the supplement of Zinc as per the instructions on the label of the drug bottle or the recommendation of the doctor.
  • Do not exceed the recommended dose without the doctor’s advice. However, your healthcare provider is likely to vary your dose and it is totally fine because this practice is just to make sure that you are getting the optimum results.
  • Take the supplement with a full glass of water. However, if taking just the supplement upsets your stomach you should take it with food.
  • Moreover, the age factor is likely to influence the dietary allowance of zinc. Thus, follow the instructions of your healthcare provider.

What Are The Foods That Are Best To Avoid During Zn Supplementation?

It is best to avoid foods that contain a high content of calcium or phosphorus because the high content of phosphorus or calcium makes it tough for Zinc to get absorbed properly.

The foods, such as dried beans or peas; nuts; milk; cheese; hot cocoa; yogurt; soft drinks and more are a few examples.

What Are Some Of The Possible Side Effects Of Zn?

Ask for emergency medical assistance if you experience any of these reactions:

  • Hives
  • Problem in breathing
  • Face swelling
  • Swelling of lips, tongue or throat

Some less serious effects:

  • The feeling of nausea
  • Upset stomach

Well, many other side effects are possible; it is just a brief list.

Kindly, call your healthcare provider for a proper medical advice and you may report the signs of side effects to FDA at 1-800-FDA-1088.

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