Categories: Minerals

11 Benefits of zinc and side effects

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Discover the 11 shocking health benefits of zinc and side effects.

The benefits for the body of the consumption of zinc are of the utmost importance since this is a trace element present in bones, teeth, skin, liver, muscles, and even in the hair.

Zinc plays a very important role since it intervenes in the activity of more than 200 enzymes in our body and participates in the phenomenon of cell renewal of wound healing, as well as growth

What is zinc?

Zinc is a trace mineral found in trace amounts in the body, the equivalent of approximately 2 grams in total, including 65% concentrated in muscles and 20% in bones.

It is present in all cells, including the adrenal glands, skin, parts of the brain, pancreas, membranes of the eye, prostate, and sperm.

11 shocking health benefits of zinc


Importance of zinc

The health benefits of zinc for the body and its importance play an important role in growth, immune response, neurological and reproductive functions.

It is necessary for more than a hundred vital enzymatic processes in the body (experts estimate 300).

Participates in the synthesis of DNA, RNA, and proteins, immune processes, and wound healing, reproduction, and growth.

It also plays a role in modulating mood and learning, as well as in vision, taste, and smell.

It is involved in the blood clotting process, thyroid hormone functions, and insulin metabolism.

Health benefits of zinc

The benefits to the body of the consumption of zinc play a vital role in hundreds of body mechanisms.


It activates the enzymes responsible for the constitution of genetic material (DNA and RNA) and is intimately involved in cell growth.

It has an antioxidant action through an enzyme, superoxide dismutase, which is one of the components: it helps the body to defend itself from the damage caused by excess free radicals.

Allows the immune system to function properly by ensuring optimal T-lymphocyte activity Zinc is also involved in sexual maturation, reproduction and fertility, healthy skin and hair, and even taste and flavor. odor.

1. Fight infections

Zinc is bound to proteins and is concentrated in muscles (60%), bones (30%), liver (5%), and, in men, in the prostate.

Its elimination is mainly through the intestinal tract, but also by sweat and exfoliation of the skin.

Zinc is a large number of enzymes and plays a crucial role in the cellular synthesis and immune processes.


Although all cells in the body need zinc, the intake of this mineral is often insufficient.

Hence the benefit of taking zinc supplements to avoid deficiencies that can affect your health.

2. Benefits of zinc for fertility

Zinc has a favorable effect on the production of various hormones.

It could increase male and female fertility and plays an important role in the proper functioning of the prostate.

It could also be effective in hypothyroidism and, to the extent that it raises insulin levels, it helps diabetics.

Stimulating the healing of wounds and skin lesions, it is used orally or locally as a cream for the treatment of acne, burns, eczema, and psoriasis.


It also improves the health of the hair and scalp.

Note: Caution should be exercised if you are receiving medical treatment, in these cases, it is advisable to consult a specialist before taking any zinc supplement.

3. Benefits of zinc for skin

When the skin breaks, zinc acts immediately First, the amount of mineral in the skin surrounding the cut increases as enzymes and proteins increase to protect against infection, control inflammation, and produce new cells and transport them to close the broken skin.

4. Helps mental functioning

Research has shown that zinc has a great influence on mental functioning.

In combination with vitamin B6, zinc guarantees the proper functioning of neurotransmitters.

The latter ensures communication between the brain and the body.


But the so-called Hippocampus, which controls our thinking and memory, also contains large concentrations of zinc.

This indicates how important zinc is to your cells’ cognitive functions and the function of cell membranes.

5. Benefits of zinc for colds

Zinc plays an important role in reducing the duration and severity of minor illnesses, such as colds and flu.


For example, during a cold, your body produces cytokines, which can cause new inflammations.

Zinc will significantly reduce the number of cytokines, which will positively influence the severity and duration of the disease.

Also, zinc will stimulate white blood cells to prevent all types of infection.


6. Benefits of zinc for weight loss

When it comes to losing weight, zinc is almost indispensable. For a long time, zinc has been directly associated with reduced appetite, which is why so-called “overeating” can be prevented.

Also, zinc affects the hormone Ghrelin. This hormone tells the body when to eat something again, regardless of whether this is necessary or not.

7. Regulation of enzymes

Zinc is an essential component in the formation of enzymes that help regulate cell growth, protein synthesis, hormonal balance, DNA, metabolism, and many other, often related bodily processes and functions.

Without zinc, or if there is a clear lack of zinc, all of these processes are indirectly compromised, which can have significant long-term consequences.

8. Antioxidant action

Zinc is also an antioxidant for the body. This means that zinc seeks out and can produce harmless free radicals, free radicals are by-products of cellular metabolism and potentially responsible for an impressive list of diseases and conditions.

Free radicals are capable of transforming normal cells into cancer cells by damaging the DNA material present in each cell.


Therefore, we can consider antioxidants as one of the most important defenses against all kinds of diseases, including cancer.

Of course, there are many more antioxidants, like vitamin C. But we certainly shouldn’t forget about zinc!

9. Improves chronic fatigue

If you go to the doctor for complaints of chronic fatigue, they often prescribe iron pills or fish oil.

The latter in particular is very interesting, because fish oil contains, in addition to many good fatty acids, a considerable amount of zinc.


Zinc is of great importance for muscle functions, and as muscle fatigue is one of the most important causes of chronic fatigue, zinc is the ideal supplement to stimulate muscles and therefore to combat chronic fatigue.

10. Improves hair loss due to alopecia

Alopecia is an autoimmune disease that causes unwanted hair loss.

This hair condition can occur at almost any age and is only discovered when bald spots become visible.

The condition is not accompanied by itching, eczema, or other external features, aside from the bald spots themselves.

If you go to the doctor with these types of complaints, taking a zinc supplement is often recommended. Zinc is an important part of many processes that take place in and around the hair.

In many cases, the condition of the hair can be reduced with the help of a zinc, or at least slower. Studies have shown that zinc, in combination with alopecia, has more effect in children than in adults.


11. Helps the bone system

Zinc is also very important for the bone system. Bones can become weak and brittle if there is a shortage of zinc in the body.

Of course, there may also be old age. In the latter case, there is no escape, but you can postpone the process as long as possible by adding zinc to a diet, among other things.

Zinc is an important part of hydroxyapatite, a form of salt that helps ensure strong bones.

Foods rich in zinc

Good sources of zinc include red meat, shellfish (especially oysters), dairy products, nuts, legumes, and whole products.

However, zinc is more easily absorbed by the meat and other animal proteins.

Some cheeses are also good suppliers of zinc.


In the field of plant foods, whole grains, oatmeal, and legumes such as lentils or peas support the body’s supply of zinc.

Most nuts are also considered high in zinc.

Unfortunately, vegetables, grains, and nuts are not an ideal source because they contain phytate, a compound in plants that prevent optimal zinc absorption.

Adequate zinc intake

The recommended daily intake is 10 mg for women and 12 mg for men.

It can be reduced between 20% and 30% when the diet is rich in meat products (zinc is well assimilated) and should be high (15 mg) in the case of a predominantly vegetarian diet.


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