Can zinc stop a cold in its tracks? While zinc boosts your immune system, there\u2019s no evidence it has this particular superpower.<\/p>\n\n\n\n
But don\u2019t give up on zinc \u2014 what it\u2019s good for is even more impressive.<\/p>\n\n\n\n
\u201cThis important nutrient plays key roles in fighting germs, healing wounds and more,\u201d says registered dietitian Julia Zumpano, RD, LD<\/a>.<\/p>\n\n\n\n Zumpano walks us through zinc\u2019s benefits and how to ensure you get enough from the foods you eat.<\/p>\n\n\n\n Zinc is a trace mineral, which means your body only needs small (trace) amounts to stay healthy. It\u2019s an essential nutrient, which means your body doesn\u2019t produce it on its own and doesn\u2019t store any excess zinc you may consume.<\/p>\n\n\n\n So, what does zinc do for your body?<\/p>\n\n\n\n \u201cZinc is an antioxidant<\/a>, which helps prevent cell damage that contributes to heart disease, cancer and other serious health conditions,\u201d says Zumpano. \u201cZinc exists in cells throughout your body.\u201d<\/p>\n\n\n\n Zinc also plays important roles in how your body grows and develops. This includes gene expression (how your genes function) and the creation of DNA and protein (a process known as synthesis).<\/p>\n\n\n\n Let\u2019s take a look at zinc\u2019s potential health benefits.<\/p>\n\n\n\n Zinc helps make immune system cells that fight germs. While zinc lozenges or supplements won\u2019t keep you from catching a cold, they may help you get over a cold faster.<\/p>\n\n\n\n A 2021 systematic review of 28 studies<\/a> found that using zinc lozenges, gels or nasal sprays may help people feel better two days sooner than those who didn\u2019t use zinc. But zinc didn\u2019t lessen the severity of cold symptoms. And be on the lookout for side effects, including bad taste and nausea.<\/p>\n\n\n\n If you want to try zinc to feel better faster, Zumpano recommends sticking to lozenges.<\/p>\n\n\n\n \u201cIn rare instances, people who use zinc nasal sprays lose their sense of smell \u2014 sometimes, permanently,\u201d she warns.<\/p>\n\n\n\n Studies<\/a> suggest that taking 80 milligrams (mg) of a zinc supplement, along with other vitamins for eye health, can lower the risk of advanced age-related macular degeneration<\/a> (AMD) and vision loss by 25%. People with AMD are at risk of losing their eyesight if the disease progresses.<\/p>\n\n\n\n Your retinas (the part of your eyes that converts light into the signals your brain uses to create images) have a high concentration of zinc. Extra zinc in the form of supplements may help protect your retinas against harmful free radicals that cause cell damage.<\/p>\n\n\n\n For reasons that aren\u2019t clear, people with Type 2 diabetes<\/a> are often low in zinc. Some experts believe these low zinc levels may make the disease progress quickly.<\/p>\n\n\n\n Different studies<\/a> suggest that zinc may lower blood sugar and high cholesterol in people with Type 2 diabetes. These conditions increase your risk of life-threatening strokes and heart disease. A 2021 review of research<\/a> shows that zinc may also improve blood sugar levels in people with gestational diabetes<\/a>.<\/p>\n\n\n\n Research shows<\/a> that oral zinc supplements may speed the healing of diabetes-related foot ulcers and other skin ulcers.<\/p>\n\n\n\n And zinc oxide that you apply directly to the skin (topical) is a proven diaper rash treatment. It also acts as a moisture barrier, helping protect your baby\u2019s sore bottom from additional irritation.<\/p>\n\n\n\n Initial research shows<\/a> that men who experience infertility may see an improvement in sperm quality after taking a supplement with zinc.<\/p>\n\n\n\n But Zumpano notes that more large-scale studies are needed to fully understand its role.<\/p>\n\n\n\n The amount of zinc (in milligrams) you need each day depends on your age, sex<\/a> and whether you\u2019re pregnant or breastfeeding.<\/p>\n\n\n\n Source: National Institutes of Health<\/em><\/p>\n\n\n\nWhat is zinc?<\/h2>\n\n\n\n
Zinc benefits<\/h3>\n\n\n\n
Shortens a cold<\/h4>\n\n\n\n
Protects eyesight<\/h4>\n\n\n\n
Lowers blood sugar and cholesterol<\/h4>\n\n\n\n
Promotes wound healing<\/h4>\n\n\n\n
Improves sperm quality<\/h4>\n\n\n\n
How much zinc per day should you get?<\/h3>\n\n\n\n