Many believe that zinc, an essential mineral present in almost every cell, is some kind of magic elixir that will stop your nose from running and even help you lose weight. That may be why, even though most people in the United States get enough of this mineral from their food, many still take zinc supplements.
But are the beliefs that it boosts your immunity and burns calories backed up by science? Experts suggest there's some truth to the claims.
Health Benefits of Zinc
Like other essential vitamins and minerals, zinc supports overall health. “Zinc is involved in the activity of many biochemical and metabolic-related reactions in the body,” registered dietitian Catherine Garcia Benson tells Fortune. In fact, zinc levels in the body are second only to iron.
Many people believe that taking zinc supplements can prevent or stop a cold. However, research shows that there is little to no evidence that zinc prevents cold symptoms. However, some studies have shown that zinc may help make cold symptoms go away faster if you have a cold in its early stages.
“Research has shown that zinc lozenges, when taken within 24 hours of symptom onset, may reduce the duration and severity of the common cold. This may be due to zinc's ability to inhibit viral replication and support the immune system's response,” Garcia-Benson says. “However, further research is needed to determine optimal dosages and treatment strategies for the lozenges.”
In addition to supporting the immune system, zinc is essential for a variety of processes in the body.
DNA synthesis: Zinc serves as a key cofactor for various enzymes and proteins involved in the processes of DNA replication, repair, and overall genetic stability. Wound healing: Zinc plays a multifactorial role in wound healing and is required for collagen and protein synthesis, cell proliferation, and immune function, all of which are essential for tissue regeneration and repair. Taste and smell: Zinc is important for the function of taste buds and the sense of smell. A zinc deficiency can adversely affect these senses. Growth and development: Zinc is essential for human development during pregnancy, childhood, and adolescence.
Does zinc boost metabolism?
Zinc plays an essential role in metabolic function. Research has shown that zinc is essential for the proper functioning of lipid and glucose metabolism, as well as regulating insulin expression and formation.
However, research is equivocal regarding zinc's ability to boost metabolism.
A 2019 study found that zinc supplementation, along with a calorie-restricted diet, was shown to have a positive effect on weight and body mass index (BMI) reduction, as well as appetite reduction in obese people.
Garcia Benson takes a different view.
“Zinc is essential for supporting a variety of metabolic processes, but it doesn't increase your metabolic rate in the sense of boosting your metabolic rate or helping you burn more calories,” she says.
“In people who are not zinc deficient, there is no strong evidence to suggest that zinc increases metabolism beyond natural levels. So while zinc is essential for a healthy metabolism, it does not directly increase metabolic rate if you are not deficient.”
Side effects of excess zinc
As the saying goes, “too much of a good thing can be bad.” Taking too much zinc can cause side effects, including gastrointestinal symptoms (nausea, vomiting, diarrhea, abdominal pain).
“You want a healthy immune system, but you don't want to 'boost' an overreacting immune system,” Garcia-Benson says. “Taking too much zinc will not overactivate your immune system, but taking too much zinc can have other side effects.”
She adds, “Taking too much can reduce magnesium absorption and can also lead to copper deficiency. A healthy immune system needs zinc to function at optimal levels, but once requirements are met, taking more zinc does not increase the immune system response.”
Zinc toxicity will disappear as excess intake is reduced, but some people may experience long-term side effects from taking too much zinc, including a weakened immune system.
Zinc plays an essential role in the body's overall function and performance, but it's important to consume it in moderation.
How much zinc do you need?
The recommended daily intake is 8 mg for women and 11 mg for men.
While some people turn to supplements, you can easily meet the recommended intake by simply including zinc-rich foods in your diet.
“If you take supplements regularly, consider tracking your dietary intake for a week to determine if you really need them,” suggests Garcia-Benson.
How to get zinc from food
Zinc is available as a supplement in tablet or lozenge form, but it's also found in many foods and drinks.
“Oysters, lean meat, poultry, fish, legumes, nuts, seeds, dairy products, whole grains, and fortified breakfast cereals are good sources of zinc,” Garcia-Benson says. “In general, zinc intake correlates well with protein intake.”
She adds, “Three ounces of cooked lean beef contains approximately 9 mg of zinc. One cup of yogurt contains approximately 2.2 mg, and half a cup of chickpeas or one ounce of walnuts contains approximately 1 mg.”
Research has shown that the amount of zinc absorbed from food ranges from 5% to over 50% depending on the amount of plant foods included in the diet.
Anyone need more zinc?
“Some groups are at higher risk of zinc deficiency, including people who have had gastrointestinal surgery (including weight loss surgery), people with ulcerative colitis or Crohn's disease, vegetarians and vegans, pregnant or breastfeeding women, people with sickle cell disease, and infants over six months of age,” Garcia-Benson says.
Common symptoms of zinc deficiency include:
Slow wound healing, loss of appetite, taste disorders, immunodeficiency, hair loss, increased night blindness, diarrhea
Conclusion
Zinc helps maintain a healthy immune system. It has been shown to reduce the severity and duration of colds, but it does not cure them. Zinc is also important for metabolic function, but don't expect it to help you lose weight immediately.
Nutrition and supplements
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