5 Reasons Zinc is a Priority Nutrient for Women

February 6, 2022

by Cathe Friedrich

Are you eating a nutritionally balanced diet? Your body needs an array of nutrients, including minerals, to support basic functions that keep you healthy. One of those is zinc, a mineral that plays a key role in many reactions in the human body. Although you require zinc only in small quantities, that doesn’t mean it’s not important. For example, you need zinc to smell and taste the foods you eat. It also plays a role in wound healing, immune health, and fertility.

You might wonder how common it is to be deficient in zinc and whether you’re getting enough. Women need 8 milligrams of zinc daily, while men require 11 milligrams. Although zinc deficiency isn’t common, people who eat a vegetarian diet are at higher risk, as zinc is most abundant in animal foods. Let’s look at some benefits that zinc offers women, and why it’s important not to be deficient in zinc.

Immune Health

All women should be concerned with having a healthy immune system. A balanced immune system fights off foreign invaders without overzealously attacking healthy tissues, as this would be destructive and increase the risk of health issues. Zinc helps your immune system maintain a balance that protects against pathogens while not injuring your health. Animal studies show that zinc deficiency can trigger inflammation, and, at the other end of the immune spectrum, it also increases the risk of infection.

If you catch an upper respiratory infection, like the common cold, research reveals zinc can reduce the severity of your symptoms. One study found taking zinc lozenges shortens the duration of cold symptoms by about a day. Getting enough dietary zinc won’t ensure you never catch another cold, but it may give modest protection against those frustrating coughs, sneezes, and sniffles by balancing your body’s immune response.

Fertility

Zinc is a multifaceted mineral, as it plays a role in fertility. Adequate zinc optimizes hormonal balance and supports the production of healthy eggs fertilization. Studies also show that the follicular levels of zinc in infertile women are lower than in women who have no problems conceiving. Getting enough zinc isn’t a cure for all fertility problems, but it helps create an environment more conducive to conceiving. Who would have guessed?

Preventing and Treating Skin Conditions

Zinc is important for healthy skin too. Studies show zinc deficiency can worsen skin conditions, like eczema and acne. Not getting enough zinc can also trigger skin inflammation and slower wound healing. Getting enough zinc through diet may help women that are acne-prone ward off acne outbreaks.

If you’re more worried about wrinkles than acne, zinc has a role here too. There’s evidence that getting sufficient zinc may slow skin aging by supporting healthy collagen production. So, zinc is as beneficial for your outside as your inside. So, if you value healthy skin, make sure you’re getting enough zinc in your diet.

Osteoporosis

You hear a lot about calcium, vitamin D, and magnesium for bone health, but zinc is important for healthy bones too. Research shows zinc turns on bone-producing cells called osteoblasts and shuts off osteoclasts, cells that break bone down. So, getting enough zinc could be a bone booster. Studies show people with osteoporosis tend to have lower levels of zinc in their bodies than people without the condition.

Although it’s too early to say that zinc prevents osteoporosis, one study found that postmenopausal women who supplemented with zinc/copper and magnesium lost less bone over 2 years than those who took a placebo. You don’t need to take a supplement to get enough zinc in your diet though.

What Are the Signs of Zinc Deficiency?

You can develop a zinc deficiency from inadequate zinc intake, excessive loss of zinc from the body, or both. Symptoms of zinc deficiency include hair loss, diarrhea, frequent infections, weight loss, slow wound healing, skin lesions, and a reduced sense of taste and smell. People with asthma may experience worsening of their symptoms if their zinc level falls too low.

Best Sources of Zinc

Zinc is most abundant in meat and fish. Oysters have the highest concentration of zinc with 6 medium oysters supplying almost 3 times the recommended daily value. Although animal-based foods are rich in zinc, some plant-based foods contain substantial amounts too. These include whole grains, beans, nuts, and some packaged foods fortified with zinc. It’s best to get zinc from food sources unless you have a known deficiency. If you eat a vegan or vegetarian diet, talk to your doctor about whether you should take a zinc supplement.

If you take a zinc supplement, it should also contain copper for balance. Taking isolated zinc reduces your body’s ability to absorb copper, so you need both. Also, you don’t absorb zinc as easily from plant-based foods because plants contain substances called phytates that reduce the absorption of some minerals, including zinc.

The Bottom Line

Now you know why you need enough dietary zinc if you’re a female and how to get it. Try to meet your body’s zinc requirements through diet rather than supplements. It’s best to get your nutrients in the balanced way that food offers rather than taking a pill. If your doctor recommends a zinc supplement, do your research to ensure you’re getting a supplement that contains what it says on the label. Also, be aware that any zinc supplement can cause nausea and an unpleasant taste in your mouth.

References:

“Zinc, Bone Health, and Osteoporosis.” osteoporosistreatment.co.uk/calcium/zinc/.
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Rao G, Rowland K. PURLs: Zinc for the common cold–not if, but when. J Fam Pract. 2011 Nov;60(11):669-71. PMID: 22049349; PMCID: PMC3273967.
“Does Zinc Really Help Treat Colds? – emedicinehealth.com.” 09 Nov. 2021, emedicinehealth.com/script/main/art.asp?articlekey=266869.
“Zinc Deficiency: Symptoms, Causes, Diagnosis, and Treatment.” 05 Jan. 2022, https://www.verywellhealth.com/zinc-deficiency-201070.
Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020 Aug 16;12(8):2464. doi: 10.3390/nu12082464. PMID: 32824334; PMCID: PMC7468694.