Learn all about Zinc
What is Zinc?
Boost immunity & speed up healing with essential zinc. Supports hormone balance & skin health. Find out why it's vital!
Benefits of Zinc
- Boosts the immune system by helping immune cells develop and work properly, and shortens common colds.[ref]
"Taking extra zinc seems especially helpful for immune support in older people, who often don't get enough and absorb it less well. Even a small lack of zinc can seriously weaken their immune response, particularly against viruses. While not a miracle cure, the evidence shows zinc can be clinically useful during colds and respiratory infections."
- Dr. Ananda Prasad, MD, PhD, Distinguished Professor of Internal Medicine at Wayne State University School of Medicine (source)
How to use Zinc
Dosage
Adults usually need 11-40mg daily. Lower doses (11-12mg) for general health, higher doses (25-40mg) for specific needs.
Timing
Absorbed best if taken 1-2 hours apart from calcium, iron, or foods high in phytates (found in grains, legumes, nuts). Can be taken with or without food (food may reduce mild nausea).
Notes
Zinc lozenges specifically for cold symptoms should be taken according to product directions (typically allowing to dissolve in mouth every 2-3 hours while symptoms persist)
Who should take Zinc?
- Older adults whose immune systems may be weaker.
- People who get sick often or whose wounds heal slowly.
- Vegetarians and vegans (plant sources are harder to absorb due to phytates).
- Individuals with digestive problems that affect nutrient absorption.
- Those with skin issues like acne or eczema.
How does Zinc work?
Zinc mainly works as a helper for hundreds of enzymes involved in body processes like metabolism, immunity, and cell protection. It helps keep cell walls strong, influences how genes work (using zinc-finger proteins), and helps control inflammation signals. Zinc is needed for immune cells (especially T-cells) to grow and function correctly. For wound healing, it helps with making proteins and new cells. Its role in hormone pathways explains its effects on fertility.
Frequently asked questions
Natural sources of Zinc
Oysters are extremely high in zinc (33mg per 85g). Red meat and poultry are good sources where the zinc is easily absorbed (bioavailable). Plant sources like beans, nuts (cashews), seeds, and whole grains contain zinc, but it's harder for the body to absorb because of substances called phytates. Beef has about 5-7mg per serving, beans around 2mg.
Potential side effects & risks
Warnings
The safe upper limit for adults is 40mg daily. Taking high doses long-term can cause copper deficiency. People with kidney disease should talk to a doctor before taking extra zinc, as their body might not clear it well.
Side effects
Most common at higher doses: Nausea, vomiting, diarrhoea, stomach cramps. A metallic taste or headache can occur. Taking very high doses (>50mg daily) for months can actually weaken the immune system.
Interactions
Reduces absorption of some antibiotics (like fluoroquinolones, tetracyclines) and the drug penicillamine if taken at the same time. Some water pills (thiazide diuretics) might increase zinc loss. Taking high zinc doses long-term can interfere with copper absorption.