Zinc 101: Your Ultimate Guide to Benefits, Dosage, and Side Effects of the Essential Mineral

Zinc is an indispensable mineral that helps maintain the overall health of the human body. Also known as an ‘essential trace element,’ this mineral cannot be produced by the body and needs to be consumed regularly as a part of our diet. Primarily,  seafood such as crab, lobsters, oysters, mollusks, and red meat and poultry are great zinc sources. You can also obtain the essential mineral from other food sources like legumes, beans, nuts, and whole grains.

Why Is Zinc Important?

Zinc plays a significant role in keeping the body fit and healthy. The mineral supports an effective immune system and promotes the healing of wounds. Zinc also helps the body in the production of protein and DNA.

Zinc deficiency can trouble your daily life with symptoms such as acne, skin rashes, hair loss, poor vision, and memory. Further, its deficiency might also lead to heart health and vision problems, respiratory system, and reproduction.

6 Major Health Benefits of Zinc That You Need To Be Aware Of

1.Process of Cell Division and DNA Synthesis

Zinc is a crucial element required to make protein and DNA. DNA and protein synthesis is necessary because these are the two primary genetic materials in our body. Zinc is also needed for cell differentiation and proliferation. Accordingly, zinc is important for healthy DNA synthesis and protein formation.

2.Immune System

According to a study, zinc ions are known to exhibit anti-microbial activities. So, it plays a significant role in the immune system of the body. Zinc is an essential mineral that helps to maintain healthy humoral and cellular immunity. Normal functioning of the immune system would become impossible without the presence of zinc.

3.Hair, Skin and Nail Maintenance

Loss of hair, skin irritation such as rashes and acne, and nail dystrophy are some of the prominent symptoms of zinc deficiency. For healthy hair, skin, and nails, this mineral is a crucial requirement, the lack of which might lead to even worse health conditions. Having the appropriate amount of zinc in your diet will help you fight off and prevent any hair, skin, or nail-related issues.

4.Cognitive Function

Zinc is necessary for maintaining healthy cognitive function. Deficiency of it is known to cause several types of mood disorders and impaired cognitive function. It is present in the body in a highly concentrated form, in areas like the pineal gland and cerebral cortex. As you might have guessed, if the concentration level starts decreasing, these areas which are related to healthy brain functioning might begin deteriorating.

5.Bone Formation

The mineral in question here is an essential cofactor in bodily enzymes used for synthesizing bone matrix cells. Zinc promotes the healthy formation of the structure of bones and also keeps maintaining it. Lower levels of zinc are known to cause bone diseases like osteoporosis.

6.Gut Health

According to a study, zinc is known to improve gut lining, metabolism, and a healthy immune system. It basically helps in the intestinal walls’ barrier function and prevents any gastrointestinal issues for improving overall gut health. Deficiency might cause a disbalance in the intestinal wall lining, potentially leading you to have an upset stomach.

So, it is necessary to ensure that you have a healthy amount of this mineral in your daily diet.

Considering the rapid changes in the current lifestyle, keeping up with the natural sources of Zinc might become impossible. To battle this issue, try including zinc supplement as a part of your daily regime. These supplements replenish your body of all the zinc that is left out over a balanced diet.

Now that we understand what zinc supplements are, let’s have a look into some other necessary aspects around the essential trace element.

What is the Ideal Amount of Zinc Required by the Body?

Although children require some amount of zinc in their diet, it is much less compared to what adults require. Pregnant and breastfeeding women especially need high zinc amounts for the healthy formation of brain function in their child.

Zinc is one such mineral that can’t be stored in large quantities in the body, making it a necessity for your body. Younger girls around the age range of 14-18 years need approximately 9mg of zinc per day. As far as boys are concerned, they need about 11mg per day. Adult men and women need 8mg and 11mg of zinc per day respectively, while breastfeeding women need up to 13mg of zinc everyday.

Are There Any Side-Effects Related to Zinc Supplements?

According to multiple studies, the tolerable upper limit of zinc is considered to be 40 mg, and no matter what, you should not exceed it. Excessive amounts of zinc have the potential of causing side effects and are known to react with the absorption of copper.

It can also impair certain antibiotics, so you must consult with your doctor before taking the supplements. Decrease the dosage of zinc supplements you are having if you see any signs of reactions that persist. Therefore, it is always advisable that you find out the underlying cause behind such symptoms by consulting with your doctor.

However, the presence of multiple brands in the market might confuse you with the right supplement brand. Relax, we have you covered! Try the AOR Zinc Copper Balance that is a well-reputed brand, used and trusted by many across the world. You can easily get your hands on a number of such supplements and essentials at supplements store Canada.


Supplements have become a crucial part of our daily lives due to the lack of sufficient vitamins and minerals in our diet. One has to resort to supplements, to ensure healthy brain and body functions, especially when one steps on to adolescence or adulthood. Zinc is an essential mineral that helps everyone, from children to adults, maintain a healthy body and mind. Lastly, we advise that you stick to natural resources, unless your deficiency levels are high and at risk of serious illness.