What Is Zinc?
Zinc is a trace mineral involved in immune function, wound healing, DNA synthesis, and the activity of over 300 enzymes in the body. It’s not stored in any meaningful reserve, so a steady daily intake — from diet or supplements — is needed to maintain normal levels.
Why Your Body Needs It
EFSA-authorised health claims for zinc are among the broadest of any mineral:
- Contributes to the normal function of the immune system
- Contributes to the maintenance of normal skin, hair, and nails
- Contributes to normal DNA synthesis and normal protein synthesis
- Contributes to the protection of cells from oxidative stress
- Contributes to normal cognitive function
- Contributes to normal fertility and reproduction
- Contributes to the maintenance of normal testosterone levels in the blood
- Contributes to normal acid-base metabolism
- Has a role in the process of cell division
Signs of Zinc Deficiency
Overt zinc deficiency is uncommon in the UK/EU, but mild insufficiency is more common than assumed, especially in specific groups. Reported signs include:
- Frequent colds or slow recovery from infections
- Slow wound healing
- Hair thinning or shedding
- Loss of taste or smell
- Dry or rough skin
- Reduced appetite
Who’s Most at Risk
- Vegetarians and vegans — plant sources of zinc are less bioavailable due to phytates that inhibit absorption
- People with gastrointestinal conditions affecting absorption (Crohn’s, coeliac disease)
- Heavy alcohol consumers — alcohol increases zinc excretion
- Older adults, whose dietary intake and absorption often decline
- Athletes with high training volumes, who lose zinc through sweat
How Much Do You Need?
UK Reference Nutrient Intakes are 9.5mg/day for adult men and 7mg/day for adult women. EFSA’s Population Reference Intake is similar, ranging roughly 9.4–16.3mg for men and 7.5–12.7mg for women depending on dietary phytate levels. The EFSA-set upper tolerable intake for total zinc (diet plus supplements) is 25mg/day — going meaningfully above this for extended periods can interfere with copper absorption.
Food Sources
- Red meat and shellfish (oysters are exceptionally high)
- Poultry
- Dairy products
- Legumes, nuts, and seeds (particularly pumpkin seeds) — though less bioavailable than animal sources
- Wholegrains
Choosing a Zinc Supplement
- Zinc picolinate, citrate, or bisglycinate are generally well absorbed
- Zinc oxide is cheaper but less bioavailable
- Take with food if it causes stomach upset, though this can slightly reduce absorption
- Avoid stacking multiple zinc-containing products (multivitamin + standalone supplement) without checking your total daily intake against the 25mg upper limit
Our pick: Solgar Zinc Picolinate 22mg — a well-absorbed form suited to supporting immunity during higher-demand periods.
Wondering if zinc fits your profile?
Take our free 2-minute AI analysis — it looks at your diet, immunity, and lifestyle together and builds a personalised 30-day plan.
This page is for general educational purposes only and is not medical advice.
Sources & Further Reading
- NHS — Vitamins and minerals: Others
- NIH Office of Dietary Supplements — Zinc Fact Sheet
- EFSA — Health claims on zinc
- Linus Pauling Institute — Zinc Micronutrient Information
- Examine.com — Zinc
As an Amazon Associate, Nutralyze earns from qualifying purchases. This doesn’t affect our recommendations.