There are lots of vitamins and minerals that help support women’s health, and zinc is no exception. Zinc supports a wide array of bodily functions, including the immune system, metabolism, wound healing, and even our senses of smell and taste (1). Some evidence also suggests that “if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds” (1). Zinc is also invaluable to maintaining healthy skin and potentially reducing the risk of diseases commonly related to aging. 

Many doctors and healthcare professionals can generally agree that the ideal way to ensure you are consuming enough zinc regularly is to ingest a varied diet consisting of quality ingredients and fresh fruits and vegetables. Zinc can be found in poultry, red meat, oysters, avocados, and many other foods in trace amounts. If, for some reason, you cannot obtain enough zinc to satisfy recommended daily amounts, you might consider consulting your primary doctor or another trusted healthcare professional to advise you on whether or not you could introduce a zinc supplement into your diet. 

Zinc supplements come in a variety of different forms – there are tablets, pills, capsules, gummies, gels, and liquids –  There are many zinc tablets benefits, as well as disadvantages.  cons. Finding a zinc supplement for women doesn’t have to be a chore. There are also zinc-infused lotions and zinc-infused clothing for people suffering from eczema or other similar skin diseases. There are many options and benefits of zinc for skin! 

Zinc Supplement Benefits for Women

So we’ve established that it’s generally best to try to get your daily recommended amount of zinc from a diverse diet of healthy fruits, vegetables, and other quality ingredients, but what about people who have dietary restrictions or chronic illness that disrupts the body’s ability to absorb essential vitamins and nutrients? If you prefer a solid supplement, tablets and pills generally provide more efficient absorption than capsules or gummies. When supplements are in solid form like that, the body must spend additional time, energy, and resources to help break down the solid so that the nutrients inside can be absorbed and utilized by the body. This process can take additional time for people with digestive issues, thereby inhibiting their ability to adequately absorb nutrients. 

Liquid vitamin supplements – including liquid zinc – are generally thought of as more beneficial because of the potential for better bodily absorption. Liquids are typically easier for the body to digest and, if taken sublingually, can have a much greater chance of quick absorption into the body. Liquid supplements are also beneficial for people who don’t like or have trouble swallowing pills. You can also consult your primary care physician if you have questions about which type of supplement would be best for your situation; your doctor will also be aware of other medications you may be taking and any interactions they might have with supplements.

In addition to the handful of benefits we’ve mentioned already, zinc is also an invaluable ingredient the body needs in order to stave off inflammation and promote healthy skin. When administered topically, zinc oxide or zinc-infused lotions, the zinc works to protect against the sun’s harmful ultraviolet rays while supporting the maintenance and production of healthy new skin cells. 

Zinc Daily Dose

According to the Mayo Clinic, the recommended daily dose of zinc for women is 8mg (milligrams) (1). Although zinc deficiencies are not common in the United States, it’s still highly important to ensure that your body receives the recommended daily amount on a regular basis. Suppose you’re not getting enough zinc from your regular diet. In that case, it may be time to change up your diet or consider utilizing a zinc supplement to ensure your body has access to the essential vitamins and minerals it needs to function healthily. 

When the body does not have enough zinc – whether from a lack of a diverse diet or some chronic health issue – it’s called a zinc deficiency. Some side effects of a zinc deficiency might include a lack of alertness, inexplicable weight loss, wounds that are slow to heal or don’t heal at all, decreased appetite, as well as a decreased sense of taste and smell (2). And just like too little zinc can be detrimental to health, so too can too much zinc. Symptoms of a zinc overdose might include nausea and/or vomiting, stomach pain, diarrhea, as well as frequent infections, and other flu-like symptoms (3).

No one understands your healthcare history and needs quite like your primary care physician, so ask them if you have questions about whether or not you’re getting enough zinc in your diet – the benefits of zinc are too good to ignore.

Resources

1. Mayo Clinic Staff. “Zinc” Mayo Clinic. 17 November 2020. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112 
2. Kathryn Watson. “Zinc Deficiency” Healthline. 8 March 2019. https://www.healthline.com/health/zinc-deficiency 
3. Makayla Meixner. “7 Signs and Symptoms of Zinc Overdose” Healthline. 1 November 2022. https://www.healthline.com/nutrition/zinc-overdose-symptoms