Zinc and Immune Health

Almost 100 years after being declared essential for agricultural crops, zinc was identified in 1961 as an essential nutrient for humans. Scientists in the Middle East were researching why certain populations were suffering from growth retardation, mental lethargy, skin problems, high levels of infection and more. Their research led to a new understanding of zinc's role in human health.

In modern times, we now understand the vital importance of zinc. Ranging from DNA synthesis, growth and development, hundreds of metabolic enzymes, protein production and digestion, skin health and much more --zinc is required for our bodies to work properly!

Zinc also has unique applications for immune health and specifically for fighting viruses.

Zinc is required for the growth of our immune cells and the function of natural killer cells, neutrophils and macrophages. These cells play critical roles in both fighting off invaders and facilitating recovery from infection. Zinc deficiency equals greater risk of infection and can exacerbate the severity of an infection.

Currently, zinc appears to be the most well agreed upon supplement for certain respiratory viruses. Perhaps best summed up by the 2011 meta-analysis on zinc trials titled, "Zinc for the common cold--not if, but when". A review of multiple clinical trials shows zinc helps the common cold, both as an essential nutrient and as a treatment for an active cold.

It is important to acknowledge not all clinical trials demonstrate zinc helping with colds. The best evidence suggests that effectiveness is influenced by variables like potency, type of zinc, dosage schedule, etc.

As exciting as the research on zinc is, it certainly doesn't indicate zinc being guaranteed to prevent or on it's own resolve a serious infection. As with all serious matters, consult with a medical professional. Also, note it is possible to get too much zinc, typically by supplementing with large doses continuously for long durations. As with most areas of nutrition, we’re always looking for the amount that is “just right”. Too little zinc impairs your immune system, but too much can also negatively impact immune function. The official upper limit for daily use of zinc is 40mg, and at HealthWay we suggest keeping your total supplemental zinc intake no greater than 30mg daily.

The recommended dietary allowance for zinc 8 to 11mg for adult women and men respectively. Many of our customers find 15mg supplements are appropriate for them, ensuring adequate zinc intake, while staying well clear of excess amounts.
When it comes to supplementing with zinc, the research mentioned above involves two distinct approaches. Step one is supporting regular zinc intake, including accounting for risk factors that dispose individuals to greater risk of zinc deficiency. Those may include medications, existing health issues, age, alcohol use and diet.

The other supplemental approach used in scientific studies is zinc lozenges, involving short-term, high dose therapy. While lozenges can help boost dietary zinc, their unique benefit is releasing zinc particles into the respiratory tract. These zinc ions can reduce a virus’s ability to replicate, providing an extra layer of defense. This short-term lozenge therapy is usually behind the most impressive clinical results in viral studies.

Note the best studies are using 12-20mg of zinc per lozenge, every two waking hours. Your run of the mill zinc lozenge is usually around 5mg, so check your product’s potency if you’re aiming for clinical strength dosing. This dosing schedule can result in total zinc intakes over 150mg per day, which is why such approaches are limited to several days or a maximum of two weeks.
In conclusion, there is a compelling case to ensure you've got your zinc levels up. Consider a multivitamin for full nutritional support that includes zinc. Also, it’s a good plan to have a supply of quality zinc lozenges on hand, so you can begin using them at the first sign. Remember to always talk to your doctor before making changes to your health regimen.

Lastly, remember good health is about overall wellness. Strive for plenty of sleep, good hygiene, exercise and real food!

by Tyler Giles of HealthWay Nutrition Center – a version of this article was originally published in the 2021 Silver Pages.