Zinc is an essential mineral that the body needs in small amounts, but it plays vital and indispensable roles in maintaining health. It participates in hundreds of biochemical reactions, supports the immune system, and contributes to cell growth and wound healing. Research also indicates that it may help regulate blood sugar and cholesterol levels, and reduce the risk of certain age-related diseases.

Zinc is a trace element, meaning the body only needs it in tiny amounts to maintain normal functions. It is also an essential nutrient, meaning the body cannot produce it on its own or store excess amounts; therefore, it must be obtained regularly from the diet or supplements when needed.

Registered dietitian Julia Zumpano says, "Zinc is an antioxidant; it helps reduce cell damage that may contribute to heart disease, cancer, and other serious health problems. Zinc is also found in every cell of the body," according to the Cleveland Clinic website.

Zinc’s role does not stop there; it is also involved in growth and development. It helps regulate gene expression, i.e., how genes work, and is involved in the formation of DNA and proteins, a process known as biosynthesis.

Helps lower blood sugar and cholesterol levels

For reasons that remain unclear, many people with type 2 diabetes suffer from zinc deficiency, and some experts believe this deficiency may contribute to accelerating the progression of the disease.

Multiple studies indicate that zinc may help lower blood sugar levels as well as high cholesterol levels in people with type 2 diabetes, both of which are factors linked to an increased risk of stroke and serious heart disease.

A 2021 research review also showed that zinc may help improve blood sugar levels in women with gestational diabetes.

Zinc’s effect on cholesterol levels depends on the amount consumed; getting it within the recommended daily intake helps maintain blood lipid balance, while taking high-dose zinc supplements for prolonged periods may lower good cholesterol (HDL) levels, which could increase the risk of heart disease.

Zinc plays a role in several metabolic processes related to fat metabolism, and some studies suggest that maintaining normal zinc levels may support cholesterol balance. However, current scientific evidence does not confirm that zinc directly lowers cholesterol, nor is it a substitute for medications or treatments prescribed by a doctor.

Boosts the immune system

Zinc helps maintain the efficiency of the immune system, according to Healthline; it plays an important role in immune cell function and communication, and its deficiency may lead to weakened immune response.

Zinc supplements also stimulate the activity of specific immune cells and help reduce oxidative stress.

A review of seven studies showed that taking between 80 and 92 milligrams of zinc daily may reduce the duration of the common cold by up to 33 percent.

Speeds up wound healing

Zinc is widely used in hospitals to treat burns, certain ulcers, and various skin injuries.

Due to its vital role in collagen formation, immune support, and regulation of inflammatory response, it is essential for proper wound healing.

While zinc deficiency may slow wound healing, taking zinc supplements may speed recovery in people with wounds.

Reduces the risk of certain age-related diseases

Some studies suggest that zinc may help reduce the risk of several age-related diseases, such as pneumonia, infections, and age-related macular degeneration.

Zinc is believed to reduce oxidative stress and boost immune response by increasing the activity of T cells and natural killer cells, which helps the body fight infections.

Some older studies also showed that older adults who take zinc supplements have a better response to the flu vaccine, in addition to a lower risk of pneumonia.

Helps treat acne

Acne is one of the most common skin diseases; estimates indicate it affects up to 9.4 percent of the world's population.

Acne results from clogged sebaceous glands, bacterial growth, and inflammation.

Studies indicate that zinc treatments, whether topical or oral, may be effective in treating acne by reducing inflammation, inhibiting the growth of Propionibacterium acnes bacteria, and suppressing sebaceous gland activity.

Research also suggests that people with acne tend to have lower zinc levels, meaning supplements may help alleviate symptoms in some cases.

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