When zinc deficiency was first discovered around 1960, it became clear that zinc is essential for the normal function of the immune system. Today, it is estimated that almost two billion people are affected by some form of zinc deficiency. Zinc is a trace mineral, meaning the body needs it in only small amounts. Nevertheless, it is crucial for nearly 100 enzymes in the body to carry out vital chemical reactions successfully.
Zinc is key to DNA creation, cell growth, protein synthesis, healing damaged tissue, boosting immunity, and numerous other functions. Since it helps cells grow and divide, adequate amounts are especially needed during periods of rapid growth, such as childhood, adolescence, and pregnancy. The body cannot produce it on its own, so it must be obtained through food or supplements, and it is mainly stored in muscles and bones. Zinc deficiency is often seen in individuals who consume large amounts of alcoholic beverages and do not eat meat. Additionally, zinc is part of proteins responsible for taste recognition, so weakened senses of taste and smell are common symptoms of this mineral deficiency.
The good news is that it is found in almost all our foods, from poultry, fish, and whole grains to nuts, legumes, and vegetables. When we think of excellent sources of zinc, we generally consider foods rich in protein. Animal products lead in zinc content – seafood such as oysters, shrimp, and crabs, as well as red meat and poultry (beef, pork, chicken) provide the highest amounts. Foods like eggs and dairy products are also excellent sources of zinc. Other zinc-rich foods include oatmeal, peas, chickpeas, shiitake mushrooms, and chlorella algae.
Almost half of the zinc in our body is lost through the gastrointestinal tract, and as long as you don’t overdo it with dosing, zinc is known as a soothing mineral for the digestive system. It helps in renewing the cells lining the intestinal tract, keeping them strong to properly absorb nutrients. If we consume too much or too little zinc, the intestinal barrier can break down. Excessive or insufficient zinc can lead to changes in the gut microbiome, causing diarrhea and inflammation.
Among the many roles that zinc plays in the human body, its impact on tissue regeneration and skin healing is particularly notable, making it an extremely important nutrient for skin health. Additionally, zinc is required for the production of keratin and the formation of collagen, the structural protein in the skin. 
Zinc, whether in its elemental form or various compounds (such as salts), has been used for health purposes for centuries. Local preparations like zinc oxide, calamine (lotions), or zinc pyrithione are utilized in cosmetic products for sun protection, soothing skin treatments, or as active ingredients in dandruff shampoos. Its use has also expanded over the years for various dermatological conditions such as warts, acne, rosacea, and pigmentation disorders.
The body needs zinc to fight off illness. This mineral is equally necessary for the development and functioning of immune cells in both the innate and adaptive immune systems. Its importance for the proper functioning of the immune system is most evident in individuals with zinc deficiency, as they seem to be at a higher risk of various infections, including pneumonia. In addition to cellular immune responses, zinc is also essential for proper RNA transcription, DNA synthesis, and cell survival. A deficiency in zinc adversely affects the function and secretion of cytokines, glycoproteins that regulate immune system function.
Zinc is important for the health of your eyes. It is naturally found in high levels in the macula (the yellow spot) and helps vitamin A produce melanin—the pigment that protects your eyes. 
Some studies have also shown that zinc might be helpful in age-related macular degeneration (AMD)—a leading cause of severe, permanent vision loss in people over 60. Although this is not supported by a large number of studies, existing results suggest that zinc supplementation may slow down retinal cell damage caused by macular degeneration.
Due to its antioxidant properties, zinc can help reduce oxidative stress. Scientists believe there is a link between oxidative stress and chronic diseases such as high blood pressure, diabetes, and other aspects of metabolic syndrome.
Although zinc is an essential mineral necessary for reproductive, immune, and endocrine systems, it is not advisable to exceed recommended dosages. Excessive zinc intake can also cause health issues. Zinc is considered relatively non-toxic, especially when taken orally. However, symptoms of toxicity (such as nausea, vomiting, lethargy, and fatigue) may appear with extremely high zinc intake. Taking larger doses can also lead to deficiencies in copper and iron. To prevent this, stick to the recommended daily doses or consult with your family doctor. The Tolerable Upper Intake Level (UL “Tolerable Upper Intake Level“) refers to the maximum amount of zinc a person can take daily with minimal or no risk, and it should not be exceeded.
The UL is the same for both women and men, but it varies by age: 
The UL does not change during pregnancy and breastfeeding, so women can continue to adhere to the UL based on their age.
In addition to supporting a weakened immune system and protecting cells from oxidative stress, zinc contributes to digestive and reproductive health, maintaining normal vision, and protein synthesis. Numerous studies have backed its health benefits, making zinc supplementation worth considering, especially if your diet lacks zinc-rich foods. 
However, it is advisable to gather thorough information and consult with a professional before making any decisions, to ensure that supplementation is necessary and to avoid potential side effects. Foto: Canva
