Can zinc stop a cold in its tracks? While zinc boosts your immune system, there\u2019s no evidence it has this particular superpower.<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n But don\u2019t give up on zinc \u2014\u00a0what it\u2019s good for is even more impressive.<\/p>\n \u201cThis important nutrient plays key roles in fighting germs, healing wounds and more,\u201d says registered dietitian Julia Zumpano, RD, LD<\/a>.<\/p>\n Zumpano walks us through zinc\u2019s benefits and how to ensure you get enough from the foods you eat.<\/p>\n What is zinc?<\/p>\n Zinc is a trace mineral, which means your body only needs small (trace) amounts to stay healthy. It\u2019s an essential nutrient, which means your body doesn\u2019t produce it on its own and doesn\u2019t store any excess zinc you may consume.<\/p>\n So, what does zinc do for your body?<\/p>\n \u201cZinc is an antioxidant<\/a>, which helps prevent cell damage that contributes to heart disease, cancer and other serious health conditions,\u201d says Zumpano. \u201cZinc exists in cells throughout your body.\u201d<\/p>\n Zinc also plays important roles in how your body grows and develops. This includes gene expression (how your genes function) and the creation of DNA and protein (a process known as synthesis).<\/p>\n Zinc benefits<\/p>\n Let\u2019s take a look at zinc\u2019s potential health benefits.<\/p>\n Shortens a cold<\/p>\n Zinc helps make\u00a0immune system\u00a0cells that fight germs. While zinc lozenges or\u00a0supplements\u00a0won\u2019t keep you from catching a\u00a0cold, they may help you\u00a0get over a cold faster.<\/p>\n A\u00a02021 systematic review of 28 studies<\/a>\u00a0found that using zinc lozenges, gels or nasal sprays may help people feel better two days sooner than those who didn\u2019t use zinc. But zinc didn\u2019t lessen the severity of cold symptoms. And be on the lookout for side effects, including bad taste and nausea.<\/p>\n If you want to try zinc to feel better faster, Zumpano recommends sticking to lozenges.<\/p>\n \u201cIn rare instances, people who use zinc nasal sprays lose their sense of smell \u2014 sometimes, permanently,\u201d she warns.<\/p>\n Protects eyesight<\/p>\n Studies<\/a>\u00a0suggest that taking 80 milligrams (mg) of a zinc supplement, along with other\u00a0vitamins for eye health, can lower the risk of advanced\u00a0age-related macular degeneration<\/a>\u00a0(AMD) and vision loss by 25%. People with AMD are at risk of losing their eyesight if the disease progresses.<\/p>\n Your\u00a0retinas\u00a0(the part of your eyes that converts light into the signals your brain uses to create images) have a high concentration of zinc. Extra zinc in the form of supplements may help protect your retinas against harmful\u00a0free radicals\u00a0that cause cell damage.<\/p>\n Lowers blood sugar and cholesterol<\/p>\n For reasons that aren\u2019t clear, people with\u00a0Type 2 diabetes<\/a>\u00a0are often low in zinc. Some experts believe these low zinc levels may make the disease progress quickly.<\/p>\n Different\u00a0studies<\/a>\u00a0suggest that zinc may lower\u00a0blood sugar\u00a0and\u00a0high cholesterol\u00a0in people with Type 2 diabetes. These conditions increase your risk of life-threatening strokes and\u00a0heart disease. A\u00a02021 review of research<\/a>\u00a0shows that zinc may also improve blood sugar levels in people with\u00a0gestational diabetes<\/a>.<\/p>\n Promotes wound healing<\/p>\n Research shows<\/a> that oral zinc supplements may speed the healing of\u00a0diabetes-related foot ulcers\u00a0and other skin ulcers.<\/p>\n And zinc oxide that you apply directly to the skin (topical) is a proven\u00a0diaper rash\u00a0treatment. It also acts as a moisture barrier, helping protect your baby\u2019s sore bottom from additional irritation.<\/p>\n Improves sperm quality<\/p>\n Initial research shows<\/a> that men who experience\u00a0infertility\u00a0may see an improvement in sperm quality after taking a supplement with zinc.<\/p>\n But Zumpano notes that more large-scale studies are needed to fully understand its role.<\/p>\n How much zinc per day should you get?<\/p>\n The amount of zinc (in milligrams) you need each day depends on your age,\u00a0sex<\/a>\u00a0and whether you\u2019re pregnant or breastfeeding.<\/p>\n Birth to 6 months2 mgChildren 7 to 36 months (3 years)3 mgChildren 4 to 8 years5 mgChildren 9 to 13 years8 mgTeens 14 to 18 years (female)9 mgAdult women8 mgTeens 14 to 18 years (female)11 mgAdult men11 mgPregnant teens12 mgBreastfeeding teens13 mgPregnant adults11 mgBreastfeeding adults12 mgAgeBirth to 6 monthsRecommended daily amount2 mgChildren 7 to 36 months (3 years)Recommended daily amount3 mgChildren 4 to 8 yearsRecommended daily amount5 mgChildren 9 to 13 yearsRecommended daily amount8 mgTeens 14 to 18 years (female)Recommended daily amount9 mgAdult womenRecommended daily amount8 mgTeens 14 to 18 years (female)Recommended daily amount11 mgAdult menRecommended daily amount11 mgPregnant teensRecommended daily amount12 mgBreastfeeding teensRecommended daily amount13 mgPregnant adultsRecommended daily amount11 mgBreastfeeding adultsRecommended daily amount12 mg<\/p>\n Source: National Institutes of Health<\/p>\n Foods high in zinc<\/p>\n Certain types of seafood, meats and poultry are good sources of zinc. There are also zinc-fortified products, like breads and cereals.<\/p>\n Foods with the highest amounts of zinc include:<\/p>\n OystersBeef sirloinBlue crabFortified cerealsPumpkin seedsPork loinTurkey breastCheddar cheeseShrimpLentils<\/p>\n \u201cIt\u2019s usually easy to get the recommended amount of zinc without supplements,\u201d Zumpano clarifies.<\/p>\n Should I take a supplement?<\/p>\n Even though most of us get enough zinc in our diets, there are some exceptions.<\/p>\n Reasons to take zinc supplements include:<\/p>\n You had bariatric surgery<\/a>\u00a0or have\u00a0inflammatory bowel disease<\/a>\u00a0(IBD), like Crohn\u2019s disease or ulcerative colitis. These situations affect how much zinc your body absorbs and increase the amount of zinc you lose when you pee.You follow a\u00a0plant-based vegetarian or vegan diet<\/a>\u00a0that doesn\u2019t include meat, the primary source of zinc. While beans and whole-grain products have zinc, they also contain antioxidants called phytates that interfere with how your body absorbs zinc.When you\u2019re pregnant and breastfeeding, zinc supplements support healthy infant development.Your child has\u00a0sickle cell disease<\/a>. Medications can affect zinc absorption, so your child may need supplements.You have\u00a0substance use disorder<\/a>\u00a0(SUD). Substance use, particularly alcohol, lowers zinc absorption while causing you to lose more zinc in pee.<\/p>\n