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Many people believe zinc, an essential mineral found in almost every cell, is akin to a magic pill able to keep sniffles at bay and also help with weight loss<\/a>. That may be why so many people take zinc supplements<\/a>, despite that most people in the United States get adequate amounts of this mineral from food.\u00a0<\/p>\n But does science back up those immune-boosting and calorie-burning beliefs? Experts suggest there\u2019s some truth to the claims.\u00a0\u00a0<\/p>\n Like other essential vitamins and minerals, zinc supports overall health. \u201cZinc is involved in the activity of many biochemical and metabolism-related reactions in the body,\u201d Kathleen Garcia-Benson<\/a>, a registered dietician nutritionist tells Fortune<\/em>. In fact, it is second only to iron<\/a> in its concentration in the body. <\/p>\n Many people believe that taking zinc supplements can help prevent or stop colds.\u00a0However, studies<\/a> show there\u2019s little to no evidence that zinc can ward off cold symptoms. Some research<\/a>, however, does indicate that zinc can help cut a cold shorter if it\u2019s started early on.<\/p>\n \u201cResearch suggests that zinc lozenges can reduce the duration and severity of the common cold when taken within 24 hours of symptom onset, likely due to zinc\u2019s ability to inhibit viral replication and support the immune system\u2019s response,\u201d says Garcia-Benson. \u201cHowever, more studies are needed to determine the optimal lozenge dosage and treatment strategies.\u201d\u00a0<\/p>\n In addition to supporting immunity, zinc is essential for numerous processes in your body, including:\u00a0<\/p>\n Zinc plays an integral role in metabolic function. Research<\/a> shows that it\u2019s essential for the correct functioning of lipid and glucose metabolism, regulating and forming the expression of insulin.<\/p>\n However, when it comes to zinc\u2019s ability to boost metabolism, the findings are murky.\u00a0\u00a0<\/p>\n One 2019 study<\/a> found that zinc supplementation along with a restricted calorie diet has positive effects in reducing body weight and body mass index (BMI), as well as a decrease in appetite in people with obesity.\u00a0<\/p>\n Garcia-Benson shares a different viewpoint.\u00a0\u00a0<\/p>\n \u201cZinc is crucial for supporting various metabolic processes, however, it does not boost the metabolic rate in the sense of increasing metabolic rate or burning more calories,\u201d she says.\u00a0<\/p>\n \u201cThere isn\u2019t strong evidence to suggest that zinc increases metabolism beyond its natural levels in individuals who are not deficient. So, while zinc is vital for a healthy metabolism, it\u2019s not a direct enhancer of metabolic rate outside of deficiency.\u201d<\/p>\n As the idiom goes, \u201ctoo much of a good thing\u201d isn\u2019t always good. Some side effects of excessive zinc intake include gastrointestinal symptoms (nausea, vomiting, diarrhea, abdominal pain).\u00a0<\/p>\n \u201cWe want a healthy immune system, but not a \u2018boosted\u2019 over reactive one,\u201d says Garcia-Benson. \u201cExcessive zinc won\u2019t trigger it to be overactive, however there are other side effects from too much zinc.<\/p>\n She adds, \u201cToo much can also result in reduced magnesium absorption and copper deficiencies. While zinc is required for a healthy immune system to perform at an optimal level, there is a point when its requirement is met and more zinc will not increase immune system response.\u201d<\/p>\n Zinc toxicity will dissipate as the excessive intake decreases. But some people may still experience long-term side effects from taking too much zinc, like a compromised immune system.\u00a0<\/p>\n While zinc plays an integral role in the body\u2019s overall function and performance, moderation is key.\u00a0<\/p>\n The daily recommended dietary allowance is 8 mg for women and 11 mg for men.\u00a0<\/p>\n Supplements<\/a> are the go-to for some, but people can easily get their recommended requirement simply by incorporating zinc-rich foods into their diet.\u00a0<\/p>\n Garcia-Benson suggests, \u201cIf regularly supplementing, consider tracking food intake for one week to determine if it\u2019s really needed.\u201d\u00a0\u00a0<\/p>\n Although zinc is available as a supplement<\/a> in the form of pills and lozenges, it\u2019s also found in many foods and drinks.\u00a0<\/p>\n \u201cOysters, red meat, poultry, fish, legumes, nuts, seeds, dairy, whole grains, and fortified breakfast cereals are great sources of zinc,\u201d Garcia-Benson says. \u201cIn general, zinc intake correlates well with protein intake.\u201d\u00a0<\/p>\n She adds, \u201cCooked 3 oz of lean beef provides roughly 9 mg of zinc; 1 cup of yogurt provides roughly 2.2 mg, and half a cup of chickpeas, or 1 oz of walnuts, provides roughly 1 mg.\u201d\u00a0<\/p>\n Research<\/a> shows that the amount of zinc absorbed from food ranges from 5% to more than 50%, depending on the amount of plant-based foods in the diet.\u00a0<\/p>\n \u201cA few groups of people are at a higher risk for zinc deficiencies, including those who\u2019ve have had gastrointestinal surgery (including weight loss surgery), those with ulcerative colitis, Crohn\u2019s disease, vegetarians, vegans, those pregnant or nursing, those with sickle cell disease, and infants 6 months and older,\u201d Garcia-Benson says.\u00a0<\/p>\n Some common symptoms of a zinc deficiency include: <\/p>\n Zinc helps you maintain a healthy immune system. It has been proven to reduce the severity and duration of colds, but cannot cure one. Zinc is also important for metabolic function, but don\u2019t count on it to help you instantly shed pounds. <\/p>\n More on nutrition and supplements\u00a0<\/strong><\/p>\n<\/div>\n\nHealth benefits of zinc<\/strong>\u00a0<\/h2>\n
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Can zinc boost metabolism?<\/strong><\/h2>\n
The side effects of too much zinc\u00a0<\/strong><\/h2>\n
How much zinc do you need?<\/strong><\/h2>\n
How to get zinc through food\u00a0<\/strong><\/h2>\n
Who needs more zinc?<\/strong><\/h2>\n
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The bottom line<\/strong><\/h2>\n
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