7 Zinc Health Benefits Everyone Should Know

zinc health benefits

Zinc health benefits are multifold and we will discuss the key benefits for men, women and children alike.


Zinc, is often referred to as the “miracle mineral.” 

It is a vital nutrient that plays a multifaceted role in our overall well-being.

Did you know that more than 1/3 of the population is likely zinc deficient?

It’s not just an essential element for maintaining robust health, but it also contributes to our appearance, offers a wide array of benefits tailored to different aspects of our lives. 

From fortifying the immune system’s defenses to promoting lustrous hair and glowing skin, from supporting a healthy thyroid function to ensuring the growth and development of our youngest generation, zinc emerges as a true hero on the nutritional stage. 

In this exploration of the top zinc benefits for men, women, skin, hair, the immune system, thyroid, and even for kids, we uncover the remarkable ways in which this unassuming mineral can empower us to lead healthier, happier lives. 

Let’s understand the health benefits of zinc so we can utilize the power of natural remedies for our health.

What is Zinc?

Before we dive into the benefits of zinc, exactly what is zinc?

Zinc is an element—though, typically the forms of it we consume are combined with other elements in a more complex molecule—such as zinc gluconate.

Zinc is an essential mineral and an essential trace mineral. 

It is the second most plentiful mineral in our bodies next to calcium.

Being an essential mineral means that our body is unable to produce zinc in sufficient quantities to keep us healthy; therefore, it’s a necessary nutrient that we must consume.

 Being a trace mineral means that we only need very small, or trace, amounts of it. 

As such, it’s important to be aware of dosage guidelines and one’s own zinc levels. 

In order to determine whether one’s zinc levels are healthy, one can discuss a zinc deficiency test with their doctor.

Top Zinc Health Benefits

Zinc plays a crucial role in various aspects of our health. 

Whether it is zinc benefits for men, zinc benefits for women, or zinc health benefits for kids we all require it.

Here are seven of the top zinc health benefits:

  1. Zinc Benefits Immune System: Zinc is a powerful immune booster.

    It helps the body produce and activate immune cells, making it essential for fighting off infections and illnesses.

    Zinc plays a vital role in the immune system.

    In fact, there is evidence that zinc intake can be extremely helpful in infections, and in some cases may be able to shorten the time it takes to recover from serious viral infections.

    When it comes to zinc benefits, immune system function is a notable one.

     Zinc also plays a role in many vital cellular processes.

  2. Wound Healing: Zinc is involved in the production of collagen, a protein crucial for wound healing and tissue repair.

    It promotes the formation of new tissue and accelerates the healing process.
    This is one reason to make sure your children have sufficient levels of zinc when they get cuts and scrapes from playing outside.

  3. Zinc Benefits Skin: Zinc is beneficial for maintaining healthy skin.

    It can help with acne management, eczema, and other skin conditions due to its anti-inflammatory and antioxidant properties.
    Zinc may be used in a range of skin products in order to protect skin cells from UV damage and discourage inflammation.

  4. Zinc benefits Hair: Zinc is essential for healthy hair growth and preventing hair loss. It plays a role in maintaining the structure of hair follicles and promoting strong, shiny hair.

  5. Zinc Benefits Hormones: Zinc is required for the production and regulation of thyroid hormones.

    A well-functioning thyroid is essential for metabolism and overall energy levels.

    Zinc benefits for women: With optimal zinc levels the menstrual & ovulation cycle, as well as sexual function is supported.

    Zinc benefits for men: Healthy zinc levels will help the quality and integrity of the sperm.
    With optimal zinc levels we can enhance fertility.

  6. Mood and Cognitive Function: Zinc is involved in neurotransmitter regulation, which can impact mood and cognitive function.
    Adequate zinc levels are associated with improved mood and cognitive performance.

  7. Zinc benefits Kids: Zinc is crucial for the development of children. It supports proper growth, immune function, and cognitive health in young individuals.

zinc rich food

Zinc Rich Food

Getting Zinc

Getting enough zinc in one’s diet can be a major concern, especially to individuals who contend with zinc deficiency.

Fortunately, there are not only foods high in zinc individuals might seek out, but also supplementation options available.

Before seeking out zinc supplements and foods high in zinc, however, it’s important to first consult with your doctor and discuss the possibility of zinc deficiency.

Some of the foods that can be high in zinc include:

  • Oysters
  • Kelp 
  • Beef
  • Crab
  • Guava Leaves
  • Pumpkin Seeds
  • Chickpeas
  • Turkey
  • Ricotta Cheese

    Tip on Zinc Rich Foods


    It is important to note that nuts, seeds, grains and or beans high in zinc are most bio available when soaked first. 

    You could also consider coupling these foods with a fermented vegetable to increase absorption.

    This will help get rid of phytic acid which prevents the uptake of zinc.

Zinc Supplementation

Additionally, there are a number of forms of supplemental zinc that those facing challenges with deficiency can turn to.

These may come in pill form, in liquid form, and even in lozenge form.

The issue with many supplements is the source.

We don’t want to turn to synthetic options if we want to ensure long term health in our bodies.

Our bodies see synthetic sources as foreign.

What’s more is where is the supplement coming from and what are there standards of quality and integrity?

This is why I love this plant based zinc that is completely bioavailable to the human body. It is also made in a USA facility with stringent manufacturing techniques.

And it is completely sourced from guava leaves using triple distilled water.

The zinc health benefits of concentrated guava leaves gives optimal absorption to your cells. 

Before supplementing zinc, however, it’s crucial to first consult with your doctor to ensure you don’t over do it. 

zinc deficiency symptoms

Zinc Deficiency Symptoms

So how do you know if you have a zinc deficiency?

Avoiding Zinc Deficiency

Importantly, ensuring an adequate intake of bioavailable forms of zinc can help individuals ensure that they don’t fall prey to the myriad potential side effects of zinc deficiency. 

The main symptoms to look for in a zinc deficiency are things like:

  • White spots on your nails
  • Not able to smell or taste very well
  • Skin Problems such as acne
  • Hair Loss
  • Mouth sores
  • Cognitive Problems
  • Weakened Immune System
  • Slowed Growth (In Children)
  • Gastrointestinal Issues
  • Inflammation
  • Slow Wound Healing

What are some of the ways you could have a zinc deficiency?

If you eat too many carbohydrates, processed foods or sugars this can ultimately deplete your zinc levels.

The other thing is phytic acid will leech your minerals or pull them from your body.

So if you consume too many grains, or too many nut butters then you could lose out on absorbing zinc.

One way to enhance the bioavailability of your grains or nuts and seeds is to soak them first to release some of those enzyme inhibitors.

Zinc Toxicity Symptoms

What if you are concerned about zinc toxicity?

What happens if you take zinc everyday?

Well there is no real issue on the short term but if you go months taking large amounts of zinc you could create a copper imbalance.

Copper is the 3rd most abundant mineral in the body and so we also need it for things like collagen production and for the pigment or rich color of our hair.

You will want to take these two supplements separate from one another as they will compete.

I also think it is valuable to take a whole mineral supplement so you are getting an array of trace minerals.

Zinc Toxicity Symptoms

This likely means you have a copper deficiency and some of the symptoms are:

  • Nausea
  • Vomting
  • Anemia

The RDA recommendation of zinc is 15 mg per day.

If you are wanting to raise your zinc levels then eating the foods above or staying under 100 mg per day of zinc will ensure you don’t create a toxic imbalance in minerals.

Zinc Health Benefits & The Bottom Line

Zinc is a vitally important nutrient.

It’s an essential trace mineral that our bodies rely on to function on many levels.

Zinc deficiency can be associated with a number of health problems, such as slowed wound healing and other slowed cellular processes, slowed growth in children, hair issues, gastrointestinal problems, inflammation, and weakened immune system.

That’s why not only is zinc so vitally important, but it can be incredibly beneficial—supporting a range of important processes within our body such as healing, growing, and fighting off dangerous infections.

Those who are deficient in zinc or do not receive adequate amounts in their diet may seek supplementation.

However, it’s important to first consult with your doctor, before starting any new regime.

Zinc deficiency symptoms can be mistaken for other diseases, and zinc toxicity can be quite dangerous.

As such, it’s important to talk to your doctor first.

In this post we discussed the top zinc health benefits and how zinc benefits many different processes in the body including hormone and reproductive health as well as skin, hair and the growth and development of children.

Zinc rich foods and the best zinc supplement were shared. A supplement that is from organic whole foods or herbs is key to long term health.

We discussed top benefits of zinc for women, men and children so your family can live better.

Our bodies are constantly using their zinc reserves, so it is key to top off our levels when needed for maintaining radiant health.

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