Zinc is an essential nutrient found in a variety of plant and animal foods, along with supplements. It plays a key role in skin health, immune function, and cell growth and may protect against acne, inflammation, and other conditions.

Role in your body

Zinc is a vital mineral that your body uses in countless ways.

In fact, zinc is the second-most abundant trace mineral in your body — after iron — and is present in every cell

Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and many other processes

In addition, it’s critical for the development and function of immune cells

What’s more, body growth and development relies on zinc because of its role in cell growth and division

Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell

Accelerates wound healing:

Zinc is commonly used in hospitals as a treatment for burns, certain ulcers, and other skin injuries. Because this mineral plays critical roles in collagen synthesis, immune function, and inflammatory response, it is necessary for proper healing.

In fact, your skin holds a relatively high amount — about 5% — of your body’s zinc content.

While a zinc deficiency can slow wound healing, supplementing with zinc can speed recovery in people with wounds.

For example, in a 12-week study in 60 people with diabetic foot ulcers, those treated with 50 mg of zinc per day experienced significant reductions in ulcer size compared to a placebo group.

May help treat acne

Acne is a common skin disease that is estimated to affect up to 9.4% of the global population.

Acne is driven by obstruction of oil-producing glands, bacteria, and inflammation.

Studies suggest that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria, and suppressing oil gland activity.

People with acne tend to have lower levels of zinc. Therefore, supplements may help reduce symptoms.

Decreases inflammation

Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body.

Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer, and mental decline.

In a 2010 study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.

Vitamin D may fight disease

Reducing the risk of multiple sclerosis (MS): of population-based studies found that low levels of vitamin D are linked with an increased risk of MS.

Decreasing the chance of heart disease: Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. However, it’s whether vitamin D deficiency contributes to heart disease or indicates poor health when you have a chronic condition.
Reducing the likelihood of severe illnesses: Although are , vitamin D may make severe flu and COVID-19 infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome.
Supporting immune health: People who do not have adequate vitamin D levels might be at of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.

May regulate mood and reduce depression

Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.

A of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency.

Another identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.

May support weight loss

People with higher body weights have a greater chanceof low vitamin D levels, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

In an older study, people taking daily calcium and vitamin D supplements lost more weight than subjects taking a placebo supplement. The researchers suggest that the extra calcium and vitamin D may have had an appetite-suppressing effect.

Current research doesn’t support the idea that vitamin D causes weight loss, but there appears to be a relationship between vitamin D and weight.

Vitamin D deficiency

Several factors can affect your ability to get adequate vitamin D from sunlight alone.

You may be less likely to absorb enough vitamin D from the sun if you:

live in an area with high pollution
use sunscreen
spend most of your time indoors
live in a big city where buildings block sunlight
have darker skin (The higher the levels of melanin, the less vitamin D your skin can absorb.

These factors can increase your risk of vitamin D deficiency, so it’s important to get some of your vitamin D from sources other than sunlight.

What are the signs you need vitamin D?

The symptoms of a vitamin D deficiency in adults may include:

tiredness, aches, and pains
severe bone or muscle pain or weakness
stress fractures, especially in your legs, pelvis, and hips

A healthcare professional can diagnose a vitamin D deficiency by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones.