Zinc is an essential trace mineral that supports your body in more ways than most people realise. It helps your skin repair, strengthens your immune system, balances hormones, aids sleep, and supports hair growth. It even affects taste, smell, and appetite.

Because the body doesn’t store zinc, you need a regular supply from food or supplements. Without it, small gaps in your diet can quickly lead to deficiency.

Why zinc matters

Zinc is involved in over 300 enzyme reactions. These control cell repair, tissue growth, nutrient metabolism, and immune defence. The NHS notes it’s also vital for wound healing and fertility. People on plant-based diets, those with digestive conditions, or anyone under high stress are more likely to absorb less zinc.

Signs you may not be getting enough

Low zinc doesn’t always show up on blood tests, but your body gives clues:

• Frequent colds or infections

• Poor wound healing

• Skin breakouts or rashes

• Thinning hair

• Loss of taste or smell

• Low appetite or unexplained fatigue

Zinc for skin and hair

Zinc supports collagen formation and controls inflammation in the skin. Deficiency is linked with dryness, irritation, acne, and slower healing. It also plays a role in protein synthesis, which is crucial for strong hair follicles. Harvard Health highlights zinc’s role in cell repair and growth, which explains why skin and hair problems are among the first signs of low intake.

Zinc for immunity

Zinc helps your body make and activate white blood cells that fight infections. A Cochrane Review found zinc can shorten the length of colds when taken within 24 hours of symptoms. Even if results vary, it’s clear that zinc plays a direct role in immune strength and recovery.

Zinc for sleep and mood

Zinc interacts with the nervous system and supports the release of neurotransmitters like serotonin and melatonin. This may help regulate sleep cycles and reduce restlessness. Research suggests zinc combined with magnesium and vitamin B6 can improve both sleep quality and mood stability.

Zinc for hormones and fertility

Zinc is linked with reproductive health in both men and women. It supports testosterone production, sperm quality, and ovulation. Low levels can affect hormone balance and fertility outcomes.

Zinc for growth and development

Children and teenagers need zinc for growth, brain development, and immune health. Deficiency in childhood has been linked with slower growth and increased risk of infection. This makes zinc a particularly important nutrient during puberty.

Daily needs

• Men: 9.5 mg per day

• Women: 7 mg per day

• Upper safe limit: 25 mg per day

Best food sources

• Shellfish, especially oysters and crab

• Red meat and poultry

• Dairy products like cheese and milk

• Nuts and seeds

• Whole grains and legumes (though absorption may be lower from plants)

Key takeaway

Zinc is small but powerful. It supports immunity, skin, hair, sleep, hormones, and growth. Most people can meet their needs with a balanced diet, but vegetarians, vegans, and those under stress may need to pay closer attention.

If you often feel run down, struggle with skin or hair issues, or get sick more often than usual, zinc might be part of the picture. Drinking POPDAYS is a convenient way of getting more zinc into your diet as part of your daily routine.