Zinc is an essential trace mineral that plays an important role in your overall health.
Did you know that almost an estimated 2 billion people across the globe are walking around with a zinc deficiency? It’s true! Most people don’t even realize it.
It’s become a global concern.
In fact, zinc deficiency is one of the top leading risk factors in disease worldwide. Eye-opening, right?
The hard part about zinc is that your body doesn’t naturally produce it like it does other vitamins. You can only get it from foods and supplements.
What is Zinc?
Zinc does a lot more than we realize.
It’s considered a trace essential mineral because we only need a small amount daily.
Zinc is responsible for performing critical functions within your body such as cell division and fighting free radicals. This is why zinc also supports growth development and helps facilitate a healthy pregnancy.
Additional functions include protein synthesis, immune function, creation of DNA, vision and even your sense of taste and smell.
Top Benefits of Zinc
Zinc is full of incredible benefits that might surprise you.
Here are the top benefits that you should know and why you need to be sure you’re getting enough daily.
1. Boosts Immune Function
Your immune system is your body’s first line of defense against infection, illness and disease. Zinc is responsible for the response of your immune cells. If you don’t have enough zinc, those responses become weak, leaving you susceptible to illness.
2. Promotes Eye Health
Zinc is needed to convert and activate vitamin A, which in turn is needed for vision health.
An adequate amount of zinc even improves night vision. Because zinc also reduces oxidation and inflammation, the risk of diminishing eye health drastically decreases.
3. Accelerates Wound Healing
Because zinc plays a vital role in collagen synthesis, immune response and inflammation, it also accelerates wound healing.
Actually, your skin alone holds a high amount of your zinc content, about 5%. Zinc cream is commonly used in hospitals for infection, burns and even certain ulcers.
4. Balances Hormones & Skin Issues
Hormone production is another area where zinc plays an important role. It impacts estrogen and progesterone in women, and testosterone and sperm quality in men.
5. Aids in Nutrient Absorption
Because zinc affects protein synthesis, it’s essential when it comes to properly breaking down and using amino acids from your food. It also helps break down carbs from food, which is our main source of energy.
That’s why zinc deficiency can lead to loss of energy and adrenal fatigue.
Severe Zinc Deficiency Symptoms:
Although severe zinc deficiency is rare, it can occur. Especially for those with a genetic mutation, those struggling with alcohol addictions, or anyone taking specific medications that could interact with the natural function of zinc.
- Issues with growth and development
- Delayed sexual maturity
- Skin rashes
- Chronic diarrhea
- Impaired wound healing
- Behavioral problems
Mild Zinc Deficiency Symptoms:
Milder forms of zinc deficiency are more common and can be addressed by simply increasing your intake of zinc.
- Weak immune system
- Thinning hair
- Decreased appetite
- Skin and acne issues
- Fertility issues
Supplements & Your Daily Dose of Zinc
Now that you understand how crucial zinc truly is for your entire body and overall health, the question is — how much zinc should you be consuming daily?
The recommended daily intake is 11 mg for men, 9 mg for women (11 mg for pregnant women) and children need 5 mg.
If you're considering supplements or a product with zinc added (like my Elderberry Gummies), always choose zinc citrate, the best and highly absorbable form. Skip zinc oxide which is poorly absorbed and, quite honestly, a waste of your money.
Getting Zinc Naturally With Foods
The best way to get the zinc your body so desperately craves is to eat two to three servings of one of these zinc-filled foods every single day.
- Grass-Fed Beef
- Pumpkin Seeds
- Hemp Seeds
- Cocoa Powder
- Sesame Seeds
With this list, there are plenty of delicious options to get in your daily zinc. Even for those picky eaters.
Elderberry With Zinc and Vitamin C
Elderberry on its own is incredibly powerful and effective in building immune health, decreasing inflammation, reducing and shortening the duration of symptoms of colds and the flu, and giving your body a boost of vitamins, antioxidants and flavonoids.
What’s not to love about elderberries, am I right? Not to mention they’re absolutely delicious.
When you pair elderberry, zinc and vitamin C together, you’re taking your immune health to an entirely new level. There’s power in this combination, and why not triple your defenses with all the sickness out there?
This is exactly why I crafted my Elderberry Gummies with zinc and vitamin C. They support wellness and pack a powerful nutritional punch.
With organic ingredients and a super dose of elderberry (120 mg), it’ll be hard to slow you down!
My Final Thoughts
- Zinc is an essential trace mineral. It plays a vital role in proper body functions and in your overall immune health.
- It’s needed for DNA synthesis, metabolism, and growth. It also helps to keep your skin healthy, your vision on point, decrease inflammation, aid in nutrient absorption and boost your immune function.
- Zinc deficiency is a worldwide problem.
- Foods high in zinc include meat from animals, beans, nuts, seeds and avocados.
- If you don’t feel you’re getting enough zinc from food alone, try supplementing with high-quality zinc. Follow guidelines for dosage and never go above 40 mg per day.