30 Seconds Summary
Research Spotlight: Does zinc supplementation cause weight loss or weight gain?

  • Zinc is essential for many bodily functions including metabolism, immune response, and enzyme activity.
  • A meta-analysis showed zinc supplementation has a negligible effect on weight loss (-0.04kg) across various populations.
  • No significant weight change was observed in all individuals with a BMI ≥ 25 or those with BMI < 25.
  • Zinc supplementation did show some weight loss in overweight/obese people without other health issues, but the effect disappeared after adjusting for study duration.
  • In contrast, zinc increased weight in individuals with osteoporosis or on hemodialysis, and decreased weight in those with depression, though these results are based on limited studies.
  • Overall, zinc supplementation isn't likely to significantly affect weight loss or gain in healthy, non-deficient individuals.
  • Further review indicates zinc supplementation does not significantly improve strength, endurance, or testosterone in exercising adults.
  • Athletes and those with high physical activity should ensure adequate zinc intake, found in foods like shellfish, beef, nuts, and seeds, to prevent deficiency.
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