5 BENEFITS OF ZINC (THAT YOU’LL ACTUALLY CARE ABOUT)

Just like magnesium or iron, zinc is an essential mineral in the most literal sense. "Zinc is a trace mineral, but don't let the word ‘trace’ fool you,” says Ayla Barmmer, MS, RD, LDN, a registered dietitian and the founder of FullWell. “Your body relies on it for over 300 enzymatic reactions—everything from DNA synthesis and cell division to wound healing and hormone production.”

No need to panic, though. Zinc is readily available through diet, and there’s a good chance you’re already getting enough of it. That said, it’s still worth being aware of zinc’s benefits—some of the main ones, anyway—as understanding zinc’s most important roles in the body can help you spot deficiencies. "The first two things that come to mind are fertility and immune health,” says Shirin Pourafshar, PhD, MSCR, RDN, registered dietician and clinical research manager at Standard Process. “Skin health is another one, and there are studies showing its importance for eye health.”

Whether you’re looking to start a family or just want to do everything you can to maintain glowing skin, here are a couple of things that’ll probably make you care a bit more about zinc, according to experts.

Healthy zinc levels support male fertility

Zinc’s ability to support reproductive health is one of the mineral’s most popular benefits. "This is where zinc earns its reputation,” says Barmmer. “Testicular tissue holds one of the highest concentrations of zinc in the body, and seminal fluid is loaded with it too. Several studies link zinc deficiency to reduced sperm count, poor motility, and abnormal morphology.”

A 2018 review published in the Journal of Reproduction and Infertility found that zinc deficiency impedes spermatogenesis—the roughly 90-day process during which sperm cells develop and mature. And a 2016 review published in the journal Scientific Reports reported a correlation between low levels of zinc in seminal fluid and infertility, concluding that "zinc supplementation could significantly increase the sperm quality of infertile males."

"I saw this firsthand with a client years ago,” says Barmmer. “It was a man in his early thirties, otherwise healthy, going through a fertility work-up with his wife. His zinc was very low, but after three months of targeted repletion through food and supplements, his sperm analysis showed meaningful improvement in motility and count. One case doesn't prove causation, but it lines up with a growing body of research.”

That said, people should be cautious about overdoing it with zinc supplements. A 2020 review published in the International Journal of Molecular Sciences cautioned that excessively high levels can actually have a negative effect on sperm quality. "It’s worth noting that much of the strongest supplementation data comes from men who started out deficient,” says Barmmer. “Zinc won't turn an already well-nourished man into a fertility superhero, but correcting a deficiency will meaningfully move the needle.”

Zinc is essential for a well-equipped immune system

Technically, you cannot boost your immune system. That’s just not how the body works. Similar to zinc’s role in the reproductive system, inundating yourself with supplements won’t do much if you’re already meeting your body’s basic requirements. What you can do, however, is make sure that your immune system is firing on all cylinders—and zinc plays an important role here.

"Zinc is essential for the normal development and function of the immune system,” says Dr. Pourafshar. “It helps maintain physical barriers, like our skin and the lining of our respiratory and GI tracts, and it supports the development, communication, and activity of different types of immune cells.”

For the best defense against colds and the flu, Dr. Pourafshar recommends maintaining optimal zinc levels year round—not just when you start seeing ads for Nyquil on TV—and also remembering that zinc isn’t the only player in your immuni-team. “It’s not just about zinc,” she says. “It's a combination of zinc, vitamin C, and so many other different nutrients that have those anti-inflammatory and antioxidant properties. And the key is to maintain the intake of these, at adequate amounts, throughout the year.”

Zinc can affect how you look (and how you see)

Zinc’s various benefits throughout the body include its ability to influence your skin, your weight, and even your vision. "The retina holds one of the highest zinc concentrations in the body, right alongside the liver,” says Barmmer, who points out that findings from the AREDS (Age Related Eye Disease Study) trial, published in The Journal of Nutrition, showed that a combination of zinc and antioxidants reduced the risk of progression to advanced macular degeneration by about 25 percent in people already at moderate to high risk. “Zinc also supports enzymes involved in retinal metabolism, and helps transport vitamin A from the liver to the retina, which matters for night vision and overall eye health,” she says.

According to Barmmer, zinc’s powerful anti-inflammatory properties also make it an important part of maintaining healthy, youthful-looking skin. “Zinc helps regulate the NF-kB pathway—one of the body's primary drivers of inflammatory signaling,” she says—the same mechanism behind zinc's use in treating inflammatory acne.

Zinc even plays a role (several roles, actually) in your metabolism, affecting everything from fat storage to blood sugar. "Obviously, metabolism is complicated, because it’s influenced by so many different factors, but zinc is important because it’s involved in the metabolism of carbohydrate, protein, and fat,” says Dr. Pourafshar. "It’s also involved in pancreatic beta cell function and, as a result, the synthesis, storage, and secretion of insulin.”

You probably don’t need a zinc supplement

If you’re eating a relatively balanced diet, you may not need to spend money on a zinc supplement.

"For general health, whole food sources cover most people's needs,” says Barmmer. In terms of the kinds of foods that contain meaningful levels of zinc, oysters top the list by a wide margin, but there are dozens of more accessible options, including red meat, poultry, seafood, eggs, dairy, pumpkin seeds, and legumes.

Of course, supplements can be helpful in certain situations. A vegan diet, for instance, can make it challenging (but not impossible) to get all of your zinc from whole foods alone. If you have issues with nutrient absorption, that’s another case for supplementing with zinc. Or maybe you just want to make absolutely sure that you’re maintaining optimal levels. Just remember that, when it comes to zinc, more is not always better. "Zinc is essential, but it's not a cure- all, so avoid assuming that a higher dose will produce a greater benefit,” says Dr. Pourafshar. “Just talk to your doctor so you can understand where you’re at, and how to include more if needed.”