The scientific studies to support our claims on Zinc are published in the following peer-reviewed journals:
Study: Zinc and its importance for human health: An integrative review
What the paper looked at:
This review explains how zinc deficiency affects health, who’s most at risk, and what we can do to prevent it. Although first identified in the 1960s, zinc deficiency is now recognised as a major global health issue.
Why zinc matters:
Zinc is essential for many functions in the body — from growth and immunity to skin, brain, gut, and reproductive health. If you don’t get enough zinc, it can lead to serious problems, especially during periods of rapid growth.
Who’s most at risk?
Infants, children, teenagers, pregnant and breastfeeding women all have higher zinc needs.
People who eat mostly cereals and grains (low in animal foods) are also at higher risk because a compound called phytic acid (in grains and legumes) can block zinc absorption.
Signs of zinc deficiency:
- Zinc deficiency can cause:
- Growth delays
- Weakened immunity
- Skin issues
- Poor wound healing
Digestive and reproductive problems
But diagnosing mild zinc deficiency is tricky — the best indicators are blood zinc levels, diet quality, and signs of stunted growth.
How to fix the problem:
There are four main strategies to improve zinc intake:
- Eating more diverse foods (especially zinc-rich animal sources like meat and seafood)
- Zinc supplements
- Adding zinc to foods (fortification)
- Breeding crops with more zinc (biofortification)
The right approach depends on what's available, affordable, and culturally acceptable in a given community.
What it means:
Zinc is small but mighty — and not getting enough can have big consequences, especially in children and women. Making sure people get enough zinc through diet or supplements is a key step in improving public health worldwide.
Study: Zinc: A Review of Clinical Use and Efficacy
Why zinc matters:
Zinc is a tiny but powerful mineral your body needs for a wide range of functions — including:
- Growth and development
- Immune support
- Brain function and mood
- Vision
- Fertility and reproduction
It helps activate over 300 enzymes and plays a role in gene expression, cell communication, and maintaining healthy cell membranes.
Zinc deficiency: where it started and where it is now
Zinc deficiency was first discovered in 1961 in young men in the Middle East who had severe growth issues. Their diets were mostly made up of bread and clay, which are both high in phytates — compounds that block zinc absorption.
Even today, it’s estimated that up to 17% of people globally may not be getting enough zinc — mostly in lower-income countries. People with plant-based diets may need up to 50% more zinc due to poor absorption from grains and legumes.
What happens if you don’t get enough zinc?
- Severe deficiency can cause:
- Growth delays
- Infertility
- Skin problems
- Poor appetite
- Frequent infections
- Mental fatigue
Even mild deficiency can still lead to:
- Lower testosterone
- Weaker immune response
- Changes in taste and smell
- Vision problems (especially in the dark)
- Muscle loss
What causes zinc deficiency?
- Digestive issues (like IBD or untreated coeliac disease)
- Liver disease related to alcohol
- Diets high in grains or low in animal foods
What the research looked at:
Zinc is known to support the immune system, so scientists have studied whether it can help prevent or shorten the common cold.
Zinc and colds in adults:
Some studies and reviews suggest zinc supplementation can shorten cold duration by about 33%.
Zinc and colds in children:
- Some studies show that zinc shortens colds or reduces how bad symptoms feel, especially when started within 24–48 hours of the first signs.
- Zinc may also prevent colds when taken regularly — 3 out of 4 prevention studies in children saw fewer colds in the zinc group.
How zinc may work:
Aside from boosting immunity, zinc may block rhinoviruses — the viruses responsible for around half of all colds.
What it means:
Zinc might help reduce the duration and severity of colds, especially in children, when used early and at the right dose.
