The big picture: Zinc is a vital trace mineral required for numerous biological processes, including immune defense, cell growth, enzyme function, and DNA synthesis. It plays a key role in wound healing, protein synthesis, and the regulation of inflammation. Because the body does not store zinc efficiently, regular dietary intake is necessary to maintain optimal levels. Deficiencies can weaken immune function, impair healing, and contribute to metabolic and neurological disorders.

Role in immune function and inflammation: Zinc is critical for the development and activation of immune cells, particularly T-cells and macrophages. It helps regulate inflammation and protects against excessive immune responses that can lead to chronic conditions. Zinc deficiency has been linked to increased susceptibility to infections, delayed wound healing, and prolonged inflammatory states.

Role in metabolism and hormonal health: Zinc is involved in insulin production and glucose metabolism, making it essential for maintaining blood sugar balance. It also supports reproductive health, influencing testosterone production in men and regulating ovarian function in women. Zinc deficiency has been associated with insulin resistance, metabolic syndrome, and impaired fertility.

Role in cognitive and neurological health: Zinc is abundant in the brain, where it plays a role in neurotransmission, learning, and memory. It is essential for neuroplasticity and protects against oxidative stress that can contribute to cognitive decline. Low zinc levels have been linked to mood disorders, impaired cognitive function, and neurodegenerative diseases such as Alzheimer’s.

Clinical insight: Zinc levels can be assessed through blood tests, but functional zinc status is often best determined by looking at symptoms such as frequent infections, slow wound healing, hair loss, and impaired taste or smell. Zinc supplementation may be beneficial in individuals with deficiencies, but excessive intake can interfere with copper absorption and lead to imbalances. The best dietary sources of zinc include meat, shellfish, nuts, seeds, and whole grains.