Zinc: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Zinc is an essential mineral that the body needs to perform several important biological processes. It helps immune system fight off bacteria and viruses; it is used by the body to create DNA (the genetic material stored in cells) and protein; and it supports growth and development through the lifespan. It’s found in a variety of foods, including meat, fish, nuts and seeds, fortified breakfast cereals, and more, so most people get enough from their diet. Still, some people may benefit from a zinc supplement.

“Zinc is an essential mineral that plays a role in numerous bodily functions,” says Shirin Peters, MD, founder and medical director of Bethany Medical Clinic of New York.

Some of its health benefits, such as supporting immune function, are well established by research. “However, other claims — like its impact on blood sugar, vision, and hormonal regulation — have emerging evidence that’s promising but still requires more long-term human trials for conclusive guidance,” says Helen Messier, MD, PhD, a San Jose, California–based family medicine doctor and chief medical and science officer at Fountain Life, a preventative health and longevity company.

These benefits can be realized by maintaining adequate levels of zinc within the body, whether from food or with the help of a supplement.

Here’s what the evidence says about the established and less-established benefits of zinc:

May Help Fight the Common Cold 

“Research has shown that zinc supports immune function by reducing the duration and severity of the common cold,” Dr. Peters says. “For most healthy individuals, the goal should be to get sufficient zinc from diet, not supplements,” she adds.

Certain populations, such as those with a confirmed zinc deficiency, people who consume diets that are low in zinc (like vegetarians and vegans), those with malnutrition, and anyone who suffers from frequent infections, may benefit from a supplement, Peters notes.

Helps Regulate Hormones 

However, no large randomized controlled studies (the gold standard of research) have shown a clear benefit of zinc supplementation in people with normal zinc levels and hypothyroidism, Peters notes.

Supports Growth and Development 

“Zinc is crucial during pregnancy, infancy, and childhood because it supports proper growth and development during each of these life stages,” says Angie Kuhn, RDN, a registered dietitian nutritionist and the Seattle-based director of research and development for Persona, a personalized nutrition service.

May Help Control Blood Sugar 

Zinc is involved in regulating insulin and may help control blood sugar levels. Insulin is a hormone that helps glucose enter cells to be used for energy. Disruptions in this process can lead to either low or high blood sugar levels, which can increase the risk of type 2 diabetes or diabetes-related complications.

However, more robust studies are needed to understand how zinc might help with diabetes management and prevention, Sheth adds.

May Promote Overall Wellness 

May Keep Eyes Healthy With Age 

“If you have age-related macular degeneration or are at a higher risk, consider talking with your healthcare provider about zinc supplementation. Research suggests that it may help slow disease progression, especially when used as part of a targeted supplement regimen,” Sheth says.

Keeps Taste and Smell Sharp

May Improve Male Fertility 

Supplementation may support fertility in men with zinc deficiency, although it’s not a guaranteed fertility booster, Peters says.

“Zinc alone is unlikely to cause significant weight loss without diet and exercise modifications,” Peters says. However, researchers have looked at zinc’s potential role in weight loss because of its role in regulating metabolism and appetite hormones.

While zinc is not a direct weight loss supplement, it does play a role in metabolism and appetite regulation, Peters says, adding that any significant weight changes are unlikely without other lifestyle changes.

Risks

Talk to your healthcare provider for guidance on zinc supplementation, especially if you have copper deficiency, chronic kidney disease, or a gastrointestinal disorder, Peters says.

Side Effects

• Nausea
• Vomiting
• Stomach upset
• Loss of appetite
• Headache
• Dizziness

Additionally, some nasal sprays used to manage cold and flu symptoms contain zinc.

Zinc is found in many foods, and it’s best to start with those before turning to supplements. “Whole foods come perfectly packaged with fiber, antioxidants, vitamins, minerals, and other key nutrients that support absorption and well-being,” Sheth says. “However, supplements can play an important role in filling gaps, especially in those who have restricted diets or higher needs due to lifestyle, aging, or some medical conditions.”

• Beef: 3.8 mg
• Pork: 1.9 mg
• Turkey: 1.5 mg
• Oysters: 32 mg
• Shrimp: 1.4 mg
• Blue crab: 3.2 mg
• Fortified breakfast cereal: 2.8 mg per serving
• Cheddar cheese: 1.5 mg per 1.5-oz serving
• Lentils: 1.3 mg per ½-cup serving
• Pumpkin seeds: 2.2 mg per 1-oz serving

Knowing how to choose and store a high-quality zinc product can help you get the most benefit from a supplement, while minimizing risks.

Selection

If your healthcare provider recommends taking a zinc supplement, look for one that contains zinc only, unless otherwise instructed. This ensures you don’t receive additional nutrients you may not need, Peters says.

Storage

Zinc supplements should be stored in a cool, dark, dry place, unless otherwise indicated on the label.

The Takeaway

• Zinc boosts immune function, helps create and repair DNA, supports growth, and regulates hormones.
• People with gastrointestinal conditions, those following a vegetarian or vegan diet, women who are pregnant or breastfeeding, and people with alcohol use disorder may benefit from a zinc supplement.
• Zinc supplements can interfere with some medications and health conditions, and zinc may cause nausea, stomach upset, and vomiting if taken in high amounts.
• Talk to your healthcare provider before taking a zinc supplement.