Benefits of taking zinc: Why your body needs this powerhouse mineral

You’ve probably heard that zinc is good for you, but do you know why? This essential mineral works hard to keep your body functioning well, from supporting your immune system to helping wounds heal properly.

Despite how crucial zinc is, many people don’t get enough of it through their diet alone. Understanding the benefits of taking zinc — and how to maintain healthy zinc levels — can help you make more informed decisions about your health, wellbeing and longevity.

What is zinc?

Zinc is an essential mineral that your body needs to function properly, but is unable to produce on its own [1]. This means you need to get it from external sources, either through your diet or supplements.

As a trace mineral, you only need small amounts of zinc — but those small amounts pack a powerful punch [1]. Zinc is involved in various processes throughout your body, from cell growth and division to DNA synthesis and protein production.

Your body doesn’t store zinc the way it stores some other nutrients, so you need a regular supply to maintain adequate levels [1]. Without enough zinc, important bodily functions can become impaired, making it critical to get sufficient amounts through a varied and balanced diet.

What are the benefits of zinc?

Zinc works behind the scenes in nearly every part of your body. Research shows this essential nutrient supports everything from your immune system to your skin health [2].

Immunity and wound healing

Zinc is best known for the important role it plays in supporting your immune system. When you’re unwell, zinc can help you bounce back faster — studies suggest that taking zinc supplements or zinc lozenges within 24 hours of symptom onset may help reduce the duration and severity of cold symptoms [2].

Zinc also plays a crucial role in wound healing. It supports tissue repair, helps with blood clotting, and reduces inflammation [2]. If you’re not getting enough zinc, you might notice that cuts and scrapes take longer to heal than they should — slow wound healing is actually a common sign of zinc deficiency [2].

Skin, hair, and nail health

Zinc benefits extend to your skin, hair, and nails as well. This mineral supports healthy skin by helping to regulate oil production, reduce inflammation, and promote skin cell turnover [2].

For women experiencing acne and other skin concerns, zinc supplementation may help. Research indicates that zinc can reduce inflammatory acne lesions and support clearer skin [2]. Zinc oxide is also commonly used in topical skincare products — you’ll find it in physical sunscreens (where it blocks UV rays) and nappy rash creams (where it creates a protective barrier on delicate skin).

Your hair and nails need zinc, too. The mineral supports protein synthesis and cell division, both essential for strong, healthy hair and nails [2]. Low zinc levels can contribute to hair thinning and brittle nails.

Hormone and reproductive health

Zinc plays an important role in hormone balance and reproductive function in women’s health. Adequate zinc levels support proper hormone production and help to regulate your menstrual cycle [2].

During pregnancy, zinc becomes essential. It supports foetal development and growth, making it an essential nutrient for pregnant women [2]. Not getting enough zinc during pregnancy can affect both your health and your baby’s development.

Zinc also supports fertility by contributing to egg quality and overall reproductive health [2]. If you’re trying to conceive, making sure you’re getting enough zinc could help support your journey.

How much zinc should you get per day?

How much zinc you need depends on your age, sex, and what’s happening in your life. For adult women, you’re looking at around 7 milligrams per day [1], but you might need a bit more if you’re:

• Pregnant (aim for 11 milligrams per day)
• Breastfeeding (9.5 to 13 milligrams per day, depending on how old your baby is)
• Following a plant-based diet, since plant foods contain compounds that can make it harder for your body to absorb zinc [3]

Most people can get all the zinc they need from eating a varied diet with plenty of zinc-rich foods. If that’s not an option, some women might benefit from taking a zinc supplement — but it’s worth chatting with a health professional first to work out what’s right for you.

What happens if you don’t get enough zinc?

When you’re not getting enough zinc through your diet — or your body’s struggling to absorb it properly — you might start noticing some telltale signs [1], including:

• Getting sick more often or taking longer to shake off infections
• Cuts and scrapes that seem to heal slowly
• Loss of appetite
• Hair loss or thinning
• Skin problems like lesions or ulcers
• Food tasting or smelling different
• Finding it harder to concentrate

Severe zinc deficiency is relatively uncommon in developed countries like the UK, but mild and moderate deficiency can still occur [1]. You’re more at risk if you have digestive issues, ongoing health conditions, follow a strict vegetarian or vegan diet, or if you’re pregnant or breastfeeding.

If you’re wondering whether you might be low on zinc, it’s worth having a chat with your healthcare provider rather than trying to work it out yourself. They can look at your symptoms and run tests if needed.

What foods are high in zinc?

Plenty of everyday foods contain zinc, which means you can usually get what you need just by eating a varied, balanced diet.

If you eat animal products, you’ll find zinc in [4]:

• Oysters (they’re absolutely packed with it)
• Red meat and poultry
• Fish and seafood
• Dairy, like cheese and milk
• Eggs

If you’re plant-based, look for [4]:

• Legumes like chickpeas, lentils, and beans
• Nuts and seeds, especially pumpkin seeds
• Whole grains
• Fortified breakfast cereals
• Tofu

It’s worth noting that zinc is generally absorbed better from animal foods than from plant foods [3]. So, if you’re eating a plant-based diet, you might need to eat more zinc-rich foods to get the same benefit, as plant foods contain compounds called phytates that can get in the way of zinc absorption.

Pairing zinc-rich plant foods with vitamin C sources can help your body absorb more zinc, so being mindful of how you combine foods in your meals can help boost your levels [2]. Try chickpeas with tomatoes and capsicum, pumpkin seeds scattered over strawberries, or wholegrain toast with a glass of orange juice.

Do you need to take a zinc supplement?

If you’re eating a varied, balanced diet, you probably don’t need to worry about zinc supplements. But there are some situations where they might help [1].

You might want to consider supplementing if you:

• Have been diagnosed with zinc deficiency
• Follow a strict vegetarian or vegan diet
• Are pregnant or breastfeeding
• Have a digestive condition that makes it harder to absorb nutrients
• Have ongoing health issues that increase how much zinc you need
• Are over 65, as your body may not absorb nutrients as efficiently as it used to

If you’re thinking about taking a zinc supplement, you’ll find different forms available — zinc gluconate, zinc sulfate, and zinc acetate are the main ones. Zinc gluconate tends to be the most popular and easiest on your stomach [2].

Before you start taking anything, though, it’s worth having a conversation with a health professional. They can help you figure out whether you actually need extra zinc and recommend the right amount.

Risks of too much zinc

While your body needs zinc, more isn’t always better. Unless your healthcare provider advises otherwise, you shouldn’t take more than 25 milligrams per day from supplements [1].

Taking too much zinc over time can cause [1]:

• Nausea and an upset stomach
• Weaker immunity (ironically, too much zinc can actually work against your immune system)
• Problems absorbing copper, which can lead to copper deficiency
• Interference with other important minerals, like iron
• Headaches and feeling tired

There’s also the medication side of things to think about. If you’re taking tetracycline antibiotics (like doxycycline), zinc can interfere with how well they work — and vice versa — so timing matters if you do need both [5].

Be cautious if you’re using zinc nasal sprays. Some people have lost their sense of smell after using them, so if you do use them, follow the instructions carefully [6].

The sweet spot is getting enough zinc to support your health without overdoing it. This is why it’s so helpful to work with a healthcare professional if you’re considering taking supplements.

When to get your zinc levels checked

It’s worth getting your zinc levels tested if you’re experiencing symptoms that might point to a deficiency — things like catching every virus going around, wounds that won’t heal, unexplained hair loss, or ongoing skin issues [1].

You should definitely talk to your clinician about checking your zinc levels if you have:

• Digestive conditions like Crohn’s disease or ulcerative colitis
• Chronic kidney or liver issues
• Any condition that affects how your body absorbs nutrients

If you’re following a strict plant-based diet or have other reasons you might be at risk, it’s worth bringing up zinc during your routine health check-ups.

For women navigating weight management and metabolic health, making sure you’re getting enough nutrients — including zinc — is part of looking after your overall wellbeing. With the Juniper Programme, you can access weight loss medication like Wegovy or Mounjaro tailored to your health and goals, combined with dietitian-led health coaching to help you build lasting, healthy lifestyle habits.

Zinc might seem like a small piece of the health puzzle, but it’s an important one. By understanding the benefits of taking zinc and making sure you’re getting enough through food or supplements when needed, you’re taking positive steps towards supporting your immune health, skin health, and overall well-being.

Ready to see if Juniper is right for you? You can check your eligibility here.

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