Zinc is an essential trace element involved in more than 300 enzymatic reactions in the body and therefore plays a key role in the immune system, cell division, wound healing, hormone balance, skin health, and fertility. After iron, it is the second most abundant trace element in the human body and is needed in almost all body cells - especially in the skin, muscles, bones, liver, pancreas, and eyes.
Since the body cannot store zinc, a continuous supply through food or supplements is necessary. Some of the best sources include meat, fish, eggs, dairy products, legumes, nuts, whole-grain products, and pumpkin seeds.
Zinc deficiency is one of the most common micronutrient deficiencies worldwide and can have diverse effects on health, performance, and recovery.
Zinc is a multifunctional element that acts as a cofactor for numerous enzymes and transcription factors - meaning it directly influences cellular metabolism, growth, immune defense, and hormone production.
Immune system and defenses:
Zinc is essential for the development and activation of immune cells (e.g., T lymphocytes, macrophages). It supports antibody production and has anti-inflammatory and antiviral effects. Adequate zinc intake can reduce the duration and severity of colds and strengthen overall immune defense.
Cell division, growth, and wound healing:
Zinc is essential for DNA synthesis, cell division, and tissue regeneration. It accelerates wound healing, supports scar formation, and is therefore particularly important after injuries, surgery, or intensive training sessions.
Skin, hair, and nails:
Zinc plays a key role in the regulation of sebum production and collagen formation. It supports skin renewal, helps with acne, eczema, and inflammation, and contributes to healthy hair and strong nails. This is why it is a staple ingredient in many skincare and dietary supplement products in the “beauty from within” category.
Hormonal balance and fertility:
Zinc is directly involved in the production of sex hormones such as testosterone, estrogen, and progesterone and plays an important role in sperm quality and fertility in men. In women, it contributes to egg maturation and hormonal balance.
Nervous system and brain:
Zinc is present in high concentrations in the brain, where it is involved in signal transmission and neurotransmitter regulation. It supports concentration, learning ability, and emotional stability.
Metabolism and blood sugar regulation:
Zinc is important for pancreatic function, particularly in the production and release of insulin. It helps stabilize blood sugar levels and contributes to energy production.
Strengthens the immune system and supports immune defense
Supports cell division, regeneration, and wound healing
Promotes healthy skin, hair, and nails
Supports hormonal regulation and fertility
Contributes to cognitive performance and concentration
Stabilizes blood sugar levels and energy metabolism
Protects cells from oxidative stress
Supports eye health and antioxidant defenses
Zinc is very well tolerated in moderate amounts. The recommended daily intake for adults is between 7–15 mg, depending on sex and dietary habits.
Excessive intake (more than 40 mg daily over an extended period) can impair copper and iron metabolism and lead to nausea, abdominal pain, or weakened immune function.
Zinc deficiency, on the other hand, may manifest as:
Frequent infections or slow wound healing
Brittle nails, hair loss, blemished skin
Loss of appetite, taste disturbances
Fatigue, concentration problems, depressive moods
Hormonal imbalances or reduced fertility
For better absorption, zinc should be taken on an empty stomach or between meals. Coffee, tea, and dairy products can reduce absorption.
Zinc is an indispensable trace element for the immune system, regeneration, hormones, and skin health. It strengthens immune defenses, promotes healing processes, and contributes to the maintenance of numerous bodily functions - from energy and mood to beauty and fertility. Adequate zinc intake is particularly important during periods of increased stress, in cases of skin problems, stress, or an unbalanced diet. High-quality compounds such as zinc citrate, zinc gluconate, or zinc bisglycinate are particularly well absorbed and support health and vitality on every level.
Prasad AS. (2014): Zinc is an antioxidant and anti-inflammatory agent: its role in human health. Front Nutr, 1, 14.
Maares M, Haase H. (2016): Zinc and immunity: An essential interrelation. Arch Biochem Biophys, 611, 58–65.
Jarosz M, Olbert M, Wyszogrodzka G, Młyniec K, Librowski T. (2017): Antioxidant and anti-inflammatory effects of zinc. Biol Trace Elem Res, 176(1), 139–148.
King JC, Cousins RJ. (2006): Zinc. In: Modern Nutrition in Health and Disease, 10th ed., Lippincott Williams & Wilkins.
