How Does Zinc Help the Immune System?

Zinc is required for the proper functioning of over 300 enzymes in the body that play crucial functions, ranging from DNA repair to growth and reproduction.

Some of the important roles of zinc in the body include:

• DNA synthesis
• Wound healing
• Cell repair
• Maintenance of skin integrity
• Protein synthesis
• Growth and development while in the mother’s womb and during childhood and adolescence
• Proper taste and smell sensations
• Healthy gut function
• Blood sugar regulation (by enhancing insulin action)
• Carbohydrate digestion
• May reduce the risk of the eye disease called age-related macular degeneration
• Reduces chronic inflammation that may contribute to heart disease, cancer, and diabetes

The signs and symptoms of zinc deficiency may vary with people depending on the severity and duration of the deficiency.

Some of the common signs and symptoms of zinc deficiency include:

• Rough, dry, and scaly skin
• Hair loss
• Diarrhea
• Poor appetite
• Frequent infections
• Mood changes or irritability
• Poor or delayed wound healing
• Altered sense of taste or smell
• Loss of weight
• Vision changes
• Fertility issues (such as impotence in men)

Some people could be especially at risk of developing zinc deficiency, such as:

• People on long-term restrictive diets, including vegans and vegetarians
• Infants who are exclusively breastfed beyond six months
• Gut disorders, such as Crohn’s disease
• Certain medications, such as thiazide diuretics
• Pregnant women
• Babies born to zinc-deficient mothers
• People with eating disorders, such as anorexia or bulimia
• Excessive alcohol consumption
• Certain genetic conditions
• People with chronic kidney disease
• Older individuals (older than 60 years)

The requirement for zinc differs based on age, gender, and any special situations, such as pregnancy or lactation.

Zinc is present in various vegetarian and animal foods. The absorption of zinc from vegetarian sources could be inhibited by phytates. Protein, however, facilitates zinc absorption. Thus, vegans and vegetarians could be at a higher risk of zinc deficiency.

Some of the foods rich in zinc include:

• Meat, including beef and pork
• Poultry
• Shellfish
• Nuts, such as almonds, walnuts, and pistachio
• Seeds, including flaxseeds, pumpkin seeds, and sunflower seeds
• Legumes, including beans, lentils, and peas
• Whole grains
• Yogurt
• Fortified cereals

The best way to meet your daily zinc requirement is to consume a healthy diet rich in various whole foods. This is the safest way because you get various other nutrients apart from zinc without the risk of any “over intake” or toxicity of zinc through foods.

In some cases, the doctor may prescribe zinc supplements to prevent or treat underlying zinc deficiencies. Zinc supplements are generally safe when taken as prescribed by your healthcare provider.

Excess zinc intake can cause side effects, such as:

• Nausea
• Vomiting
• Bad taste
• Poor appetite
• Loss of smell
• Diarrhea
• Abdominal cramps
• Poor copper absorption from the gut, resulting in copper deficiency anemia
• Interaction with other medications, such as diuretics (water pills) and antibiotics