The role of zinc in nutrition: significance, deficiency, and excess
Julia Wójcik
2026-03-18
2 min. read
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Zinc plays a pivotal role in all fundamental biological processes. Its involvement in enzymes facilitating metabolism and its presence in proteins regulating gene expression underscores its status as an essential trace element... as confirmed in 1957.
The role of zinc in the human body
Zinc plays a very important role in the human body. It is essential for the synthesis of proteins and nucleic acids, improves intellectual functioning, prevents aging dementia, and helps treat depression. It participates in the metabolism of protein and carbohydrates, is a component of digestive enzymes. It plays key roles in the functioning of the reproductive system. It increases sperm production in men and regulates the menstrual cycle in women.
Zinc in food
The best sources of zinc in the diet are oysters and clams, followed by sprouts and wheat kernels and Brazil nuts, which have a high content of this micronutrient: parmesan cheese, meat, peas, walnuts and potatoes, sardines and egg yolks. Small amounts also contain whole-grain bread, veal, shrimp and milk.
There's a shortage of zinc
Lack of a nutrient as important as zinc leads to many disorders in the body, including: anemia, childhood growth deceleration, blindness, decreased immunity, nail fractures and white spots, hair loss and fracture, acute acne, increased scratches and wrinkles, difficulty in healing wounds and cracking of the skin in the corners, disorder of the digestive system, e.g. diarrhea, lack of appetite, irregular menstrual cycle, joint pain and tremor in the limbs.
There's too much zinc
Prolonged intake of zinc in large quantities may lead to weakening of the body, which is a sign of problems with the digestive system. Excess zinc causes nausea and vomiting and frequent diarrhoea. Additional supplementation may also disrupt the absorption of copper and iron in the body. If zinc deficiency or excess is suspected, a doctor should be consulted, as prolonged impairment of the proper level of zinc within the body can lead to serious health problems.
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