What Does Zinc Do In The Body?

Zinc might not always be in the spotlight when it comes to essential minerals, but it’s a crucial player in maintaining your overall health. 

Zinc is responsible for a healthy immune system, supporting wound healing and reproductive system health, and even support your sense of taste and smell¹. So, if you’re not feeling your best, this guide will help you know if your zinc intake could be the solution. 

So why is zinc important and what does it do? Let’s take a closer look. 

How much zinc per day do you really need?

What’s considered normal zinc levels in the body depends on your age, gender and even if you’re breastfeeding. The recommended daily intake of zinc² for a female adult is 8 milligrams (or 10 to 11 milligrams if pregnant and 11 to 12 milligrams if breastfeeding) of zinc per day. For men, it’s much higher, at 14 milligrams of zinc per day². 

If you’re wondering how much zinc your kids should have, it depends on their stage of life. A chat with your doctor is always recommended before changing any vitamin intake. 

Let’s take a closer look at some of the benefits making zinc so important for your body. 

Men and zinc: what does zinc do for the body?

If you’re a man and your sexual health is a priority for you, then asking your doctor about zinc's role in body functions, including supporting sperm production and motility may be something to add to your list. 

A study has shown testosterone and prolactin sex hormones in men dropped by almost 75%³ when zinc intake was low.

What does zinc do for the female body?

As for the ladies, zinc function has a lot to do with supporting your reproductive system and hormones. If you’re trying to get pregnant, zinc can help support a healthy pregnancy by:

• Supporting healthy foetal development.
• Supporting maternal health
• Maintaining reproductive system health and preconception health
• Supporting healthy reproductive hormones. 

The telltale signs of zinc deficiency

Zinc is an essential component of over 200 enzymes supporting sensations, helps protein synthesis in the body, helps with metabolism or protein, carbohydrates and lipids. We know zinc helps with many of our body’s all-important functions. But when zinc levels are low, you may notice⁴:

• What appears as signs of eczema, such as cracked or glassy skin, especially around the hands, mouth and nappy area in babies.
• Hair loss or changes.
• Eye problems.
• More infections than normal or wounds taking longer to heal.
• Impacted taste and smell.
• Diarrhoea.
• Slow growth in children.

There can be many causes of zinc deficiency in the body, including chronic illness or a lack of intake⁵, such as not eating enough meat, legumes and wholegrains. 

What does lack of zinc do to your body?

A lack of zinc in the body can impact many body functions, including eye function, taste and smell, hair growth, wound healing, growth in children and even the appearance of the skin⁴. 

When should you take zinc?

It’s recommended you take zinc during or directly after a meal to help avoid an upset stomach from the effects of zinc on body functions. However, you should always follow the directions on the label of your supplement. 

Remember, it’s always best to check with your healthcare professional before starting any supplementation. They can also guide you on how often and when to take it. 

What is the best form of zinc to take? 

There are different forms of zinc including zinc picolinate, zinc citrate, zinc acetate, zinc glycinate and zinc monomethionine⁶. Each type of zinc can be found in supplement form, but it’s best to speak to your doctor as each may be linked to different benefits.

Types of zinc supplements: alone or in combination?

There are many different types of zinc supplements, including zinc acetate and zinc gluconate, as well as zinc combined with other vitamins in a multivitamin. As far as which type of zinc is better to take, it’s suggested there is not a clear benefit of one over another⁶. Most multivitamins will include zinc, so may be an option for you. 

The Swisse Wellness Hub is a great place to learn more about multivitamins, including the benefits of taking a multivitamin and how to make them part of your daily routine. 

Always read the label and follow the directions for use.

References:

1. healthdirect. (2024). Zinc and your health - health benefits and how much you need | healthdirect. Healthdirect. Retrieved May 5, 2024, from https://www.healthdirect.gov.au/zinc
2. National Institutes of Health. Office of Dietary Supplements - Zinc [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Zinc-Consumer/
3. Dissanayake, D., Wijesinghe, P., Ratnasooriya, W., & Wimalasena, S. (2009, December 2). Effects of zinc supplementation on sexual behavior of male rats. NCBI. Retrieved May 5, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2800928/
4. healthdirect. (2024). Zinc deficiency - symptoms, causes, diagnosis and treatment | healthdirect. Healthdirect. Retrieved May 5, 2024, from https://www.healthdirect.gov.au/zinc-deficiency
5. TA, M. M. (28, June 2023). Zinc Deficiency - StatPearls. NCBI. Retrieved May 5, 2024, from https://www.ncbi.nlm.nih.gov/books/NBK493231/
6. Barron, P., Barrie, S. A., Wright, J. V., Pizzorno, J. E., & Kutter, E. (21, June 1987). Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. PubMed. Retrieved May 6, 2024, from https://pubmed.ncbi.nlm.nih.gov/3630857/