When it comes to keeping your immune system in good shape especially through cold and flu season, zinc is one nutrient you don’t want to overlook.

This mighty little mineral is involved in hundreds of processes in the body. It helps your immune cells do their job, keeps inflammation in check, and supports wound healing, too. In other words, zinc is working hard behind the scenes to keep you healthy.

Zinc helps your body make and activate immune cells, including T cells and natural killer cells -think of them as your body’s defence team. If you’re not getting enough zinc, your immune response can slow down, making it harder to fight off viruses and infections.

In fact, studies have shown that taking zinc at the first sign of a cold can help you recover faster. One meta-analysis found that zinc lozenges (taken within 24 hours of symptoms) cut down the duration of colds by about 33%—that’s a few less days of sneezing and sniffling! (1).

Zinc also helps keep your respiratory tract healthy. It supports the tissues in your nose, throat, and lungs, and has antiviral and anti-inflammatory effects that can be especially helpful during respiratory infections.

A 2021 review found that people who took zinc were less likely to develop symptoms of viral infections like the cold and flu. And if they did get sick, their symptoms didn’t last as long—on average, about two days shorter (2).

Beyond immune support, zinc plays a vital role in men’s health—especially when it comes to hormones, fertility, and prostate function.

• Testosterone production: Zinc is essential for maintaining healthy testosterone levels. A study published in Nutrition found that zinc restriction led to a significant drop in testosterone, while supplementation in deficient men increased it (4).

• Fertility: Zinc contributes to sperm count, quality, and motility. Low zinc levels have been linked to male infertility and lower semen volume (5). 

• Prostate health: The prostate has one of the highest concentrations of zinc in the body. Zinc helps regulate cell growth and may protect against prostate inflammation and enlargement (6).

 This makes zinc a key nutrient for men, especially as they age.

You can get zinc through food or supplements. Some of the best food sources include oysters, red meat, poultry, pumpkin seeds, chickpeas and cashews.

If you’re not getting enough through your diet, a supplement can help. Lozenges containing zinc are especially popular for immune support during winter and cold/flu season.

Just a heads-up: too much zinc (especially over 40 mg a day long term) can cause side effects or interfere with other nutrients like copper. So, if you're thinking about adding a supplement, it's always a good idea to check in with your healthcare provider first (3).

For more info, call down to the Go Vita team at 5 North St, Batemans Bay. And don’t forget to tune in to Sofia and Marianne chatting with Kimmi on 2EC every Wednesday after 12.30pm!

References:

1.       Hemilä, H., & Chalker, E. (2015). Zinc lozenges for treating the common cold – a meta-analysis. BMC Family Practice, 16(1), 24.

2.       Wessels, I., Rolles, B., & Rink, L. (2021). The potential impact of zinc supplementation on COVID-19 pathogenesis. Frontiers in Immunology, 12, 652.

3.       NIH Office of Dietary Supplements. Zinc - Fact Sheet for Health Professionals. https://ods.od.nih.gov

4.       Prasad, A. S., et al. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348.

5.       Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc is an essential element for male fertility: a review of Zn roles in men's health, germination, sperm quality, and fertilization. Journal of Reproduction & Infertility, 19(2), 69–81.

6.       Costello, L. C., & Franklin, R. B. (2006). Zinc is decreased in prostate cancer: An established relationship of prostate cancer. Journal of Biological Inorganic Chemistry, 11(7), 949–954.