Zinc: Benefits, Roles, and Importance for Health

Unexplained fatigue, hair loss, recurring colds, slow wound healing... These signs can sometimes have a common origin: a zinc deficiency in your body. Often overlooked in favor of magnesium or iron, this trace element remains one of the most active and versatile in the human body. Let's explore together the multiple benefits of zinc, your specific needs according to your profile, and the best dietary sources to naturally meet them.

What is zinc and what is its purpose?

Zinc is a mineral that belongs to the family of trace elements. Unlike minerals such as sodium or magnesium, it is present in small quantities in your body (between 1.5 and 2.5 grams).

The role of zinc in the body

Like all minerals, zinc plays a determining role in many vital processes: protein and DNA synthesis, cell division, maintenance of bone health, and immune system function. It is involved in the functioning of over 300 enzymes, including superoxide dismutase (SOD), an antioxidant enzyme that protects your cells from oxidative stress.

Zinc and metabolism

Zinc contributes to the normal metabolism of macronutrients (carbohydrates, lipids, and proteins). It is particularly involved in the synthesis, storage, and secretion of insulin in the pancreas. It also participates in the metabolism of vitamin A, which is essential for vision and skin integrity. Uregular daily intake is therefore essential for the body's balance.

The main benefits of zinc

Zinc affects several body systems, hence its importance for immunity, skin, hair, nails, fertility, and cognitive functions.

Boosts the immune system

Zinc plays a central role in the functioning of the immune system. It supports the proliferation of B and T lymphocytes as well as antibody production. In case of deficiency, these mechanisms weaken, and your body becomes more vulnerable to viral and bacterial infections. Conversely, appropriate supplementation can help reduce the duration and intensity of infectious symptoms, as observed in several studies on the common cold. Zinc thus appears as a key player in the immune response.

Improves skin health

Among the many benefits of zinc, its action on the skin is undoubtedly the best documented. It acts at several levels: it regulates sebum production, accelerates wound healing, reduces imperfections linked to inflammatory acne, and protects skin cells from oxidative stress. These combined effects make zinc a reference active ingredient in dermatology, found in many products available in pharmacies.

Supports hair and nails

Zinc participates in the synthesis of keratin, the structural protein that ensures hair and nail growth. Hair loss is considered an established sign of zinc deficiency, with regrowth observed after appropriate supplementation. It should be noted, however, that for individuals with already sufficient intake, the impact on growth or vitality remains limited.

Male fertility and hormonal balance

Several studies, including a meta-analysis of over 2,600 cases, show that linfertile men have a significantly lower seminal zinc concentration than controls. Zinc plays a decisive role in testosterone production and spermatogenesis. Targeted supplementation can improve certain sperm parameters in deficient men, including sperm motility, concentration, and morphology.

Contributes to energy and concentration

Your brain uses zinc in neuronal signaling and neurotransmitter synthesis, two mechanisms essential for maintaining your cognitive functions. This is why a deficiency can lead to mental fatigue, concentration problems, and cognitive alterations. By protecting your nerve cells from oxidative stress, zinc helps preserve synaptic plasticity and, more broadly, your learning and memory abilities.

What are the daily zinc requirements?

According to the nutritional guidelines published by the French Agency for Food, Environmental and Occupational Health & Safety (ANSES), the recommended daily intakes are as follows:

• Adult men: 9 to 14 mg per day
• Adult women: 7.5 to 11 mg per day
• Pregnant women: 9 to 13 mg per day
• Breastfeeding women: 10 to 14 mg per day
• Children aged 1 to 6: 4 to 5.5 mg per day
• Children aged 7 to 10: 6 to 7.5 mg per day
• Adolescents aged 11 to 14: 9 to 11 mg per day
• Adolescents aged 15 to 17: 10 to 14 mg per day

Your zinc needs vary depending on your sex, age, and physiological state. They also depend on your level of phytate consumption: the more your diet is rich in plant-based foods (whole grains, legumes), the higher your needs.

Where can you find zinc naturally?

Since your body cannot produce zinc and stores only small amounts, your diet remains almost its exclusive source. Oysters are by far the richest foods in zinc; followed by red meats, offal, and to a lesser extent, legumes, whole grains, and certain nuts.

Foods rich in zinc

Values from the ANSES CIQUAL table.

Can you be deficient in zinc?

Zinc deficiency rarely affects healthy people with a varied diet. It mainly concerns elderly people, strict vegetarians, pregnant women, and people suffering from chronic digestive disorders.

Symptoms of a deficiency

The signs of zinc deficiency are generally as follows: persistent fatigue, weakened immune defenses, hair loss, brittle nails, impaired wound healing, and altered taste or smell. These effects are reversible with appropriate intake. Only a blood test can confirm the diagnosis.

Zinc supplementation: how to use it correctly?

Zinc supplementation becomes relevant when your diet does not cover your needs or when a deficiency is confirmed. Several food supplements based on zinc are available over-the-counter, at varying prices. According to several comparative studies, zinc bisglycinate is one of the best-absorbed forms; followed by gluconate and picolinate. Avoid taking your supplement simultaneously with iron or calcium, which can interfere with its absorption.

Side effects and contraindications

ANSES sets the safety limit at 25 mg per day for adults. Never exceed this dose without medical advice. An excess of zinc can cause nausea, vomiting, abdominal pain, block copper absorption, and weaken your immunity. If you are pregnant or breastfeeding, consult a doctor before using zinc supplements.

FAQ – Frequently Asked Questions

What are the benefits of zinc? 

Zinc contributes to the normal functioning of the immune system. It also helps maintain normal skin, hair, and nails. This trace element also contributes to normal fertility and reproduction, as well as energy metabolism and cognitive function.

Does zinc help fight fatigue? 

Zinc contributes to normal energy metabolism and the normal functioning of the nervous system and cognitive functions. Sufficient intake therefore contributes to the proper functioning of the body on a daily basis.

Can you take zinc every day? 

Yes. Zinc is involved daily in hundreds of bodily reactions. A common use is between 10 and 15 mg per day. ANSES sets the safety limit at 25 mg for adults. Beyond that, consult a healthcare professional.

Is zinc good for the skin? 

Yes. Zinc contributes to the maintenance of normal skin and helps protect cells from oxidative stress.

What is the best form of zinc? 

According to several comparative studies, bisglycinate is one of the best-absorbed forms, followed by gluconate and picolinate. Zinc oxide, which is less bioavailable, should be avoided.

In summary: the essentials to remember

Zinc is one of the most versatile trace elements in the body. Involved in over 300 enzymatic reactions, it orchestrates functions as varied as immunity, bone health, fertility, wound healing, and cognitive abilities. To naturally meet your needs, incorporate zinc-rich foods into your diet, favoring varied sources. Only use food supplements when absolutely necessary, preferably with medical advice.

Bibliography

National Institutes of Health, Office of Dietary Supplements. (2022). Zinc — Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

King, J. C., Brown, K. H., Gibson, R. S., Krebs, N. F., Lowe, N. M., Siekmann, J. H., & Raiten, D. J. (2015). Biomarkers of Nutrition for Development (BOND)—Zinc review. The Journal of Nutrition, 146(4), 858S–885S. https://doi.org/10.3945/jn.115.220079

Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286

Nault, D., Machingo, T. A., Shipper, A. G., Antiporta, D. A., Hamel, C., Nourouzpour, S., Konstantinidis, M., Phillips, E., Lipski, E. A., & Wieland, L. S. (2024). Zinc for prevention and treatment of the common cold. The Cochrane Database of Systematic Reviews, 5(5), CD014914. https://doi.org/10.1002/14651858.CD014914.pub2

Brandt, S. (2013). The clinical effects of zinc as a topical or oral agent on the clinical response and pathophysiologic mechanisms of acne: A systematic review of the literature. Journal of Drugs in Dermatology, 12(5), 542–545. https://pubmed.ncbi.nlm.nih.gov/23652948/

Foster, L., Foppiani, J. A., Xun, H., Lee, D., Utz, B., Hernandez Alvarez, A., Domingo-Escobar, M. J., Taritsa, I. C., Gavlasova, D., Lee, T. C., Lin, G. J., Choudry, U., & Lin, S. J. (2024). Zinc in dermatology: Exploring its emerging role in enhancing botulinum toxin formulations and clinical efficacy. Current Issues in Molecular Biology, 46(11), 12088–12098. https://doi.org/10.3390/cimb46110717

Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6

Li, Z., et al. (2016). Zinc levels in seminal plasma and their correlation with male infertility: A systematic review and meta-analysis. Scientific Reports, 6, 22386. https://doi.org/10.1038/srep22386

Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc is an essential element for male fertility. Journal of Reproduction & Infertility, 19(2), 69–81. https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/

Cai, Q., et al. (2022). Neuronal signalling of zinc: From detection and modulation to function. Open Biology, 12(9). https://doi.org/10.1098/rsob.220188

Anses. (2021). Actualisation des références nutritionnelles françaises en vitamines et minéraux (Saisine n° 2018-SA-0238). Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail. https://www.anses.fr/fr/content/les-references-nutritionnelles-en-vitamines-et-mineraux

Gandia, P., Bour, D., Maurette, J. M., Donazzolo, Y., Duchène, P., Béjot, M., & Houin, G. (2007). A bioavailability study comparing two oral formulations containing zinc (Zn bis-glycinate vs. Zn gluconate) after a single administration to twelve healthy female volunteers. International Journal for Vitamin and Nutrition Research, 77(4), 243–248. https://doi.org/10.1024/0300-9831.77.4.243