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Curious about supplements that may boost your immune system? Keep reading to discover if one of these lesser-known minerals could give you a pep in your step
Summary
1Why’s zinc important for your immune system?
Zinc is the second most abundant mineral in the body – second only to iron. It plays a crucial role in supporting your overall health and wellbeing…
2Possible benefits of zinc for your immune system
Although researchers are still trying to understand exactly how zinc supports our immune system, emerging evidence shows that…
3How can you get more zinc in your diet?
Our bodies can’t store much zinc, so it’s essential to get it in your diet…
If you’ve ever gone to the pharmacy looking for something to help fight off a pesky cold, you’ve likely come across a wide range of cold remedy products featuring zinc. But can this lesser-known mineral really help boost your immune system?
Zinc is an essential mineral that plays a crucial role in many bodily functions, including supporting the normal function of the immune system.1 Emerging research also suggests zinc plays a role in childhood growth and development and promoting wound healing.2
Let’s explore how zinc can benefit your immune system, examine the best dietary sources and explain why some people may want to supplement with this vital mineral.
Why’s zinc important for your immune system?
Zinc is the second most abundant mineral in the body – second only to iron. It plays a crucial role in supporting your overall health and wellbeing.3
Zinc is involved in many key processes, including contributing to:2,3
- the protection of cells from oxidative stress
- normal cognitive function
- normal fertility and reproduction
- the maintenance of normal bones, hair, nails and skin
- the normal function of the immune system
- the maintenance of normal vision
- the maintenance of normal testosterone levels in the blood
- normal protein synthesis
- normal macronutrient metabolism
Zinc is critical for the normal functioning of your immune cells, including T and B cells, which are responsible for fighting infection.4 It also helps maintain the structural integrity of skin cells and the cells lining your organs to ensure that no dangerous pathogens (a disease-causing microorganism, such as a virus) can get in.5,6
So, it might not come as a surprise that zinc deficiency is linked to several immune disorders, including malaria, HIV, tuberculosis and other respiratory infections.6
Possible benefits of zinc for your immune system
Although researchers are still trying to understand exactly how zinc supports our immune system, emerging evidence shows that getting enough can benefit our immune health in several ways.2,6,7
Many clinical studies have examined the effects of zinc supplements on the common cold.2,7
One study found that treatment with oral or intranasal zinc reduced the duration of the participants’ respiratory tract infections by an average of two days compared to the placebo group.7
A growing area of research is focused on investigating how zinc might help reduce inflammation in the body.8
Inflammation is linked to a wide range of diseases, including autoimmune conditions, infectious diseases and cancer.9 It’s important to note that a lot of the studies highlight that zinc deficiency increases inflammation, not that people who aren’t deficient need to supplement zinc!
One 2014 study found that zinc supplements reduced the incidence of infections in elderly participants by 66%.10 The authors suggested that this was due to zinc’s antioxidant and anti-inflammatory properties.10
Zinc has long been considered an antioxidant.8,10
Antioxidants are thought to play a crucial role in helping combat the effects of oxidative stress. An imbalance of free radicals (unstable molecules that can damage cells, proteins and DNA) in your body can cause oxidative stress. Over time, this may contribute to many different diseases and conditions, including diabetes, obesity, neurological diseases (e.g., Alzheimer’s and Parkinson’s disease), cardiovascular disease and cancer.11
Zinc plays a key role in many of the body’s antioxidant defence systems.10,12 Studies suggest that zinc supplementation is associated with lower markers of oxidative stress and inflammation.13 However, it’s unclear whether study participants were zinc deficient to see this effect, and more robust research is needed.
Zinc is thought to be involved in wound healing and tissue repair by helping to stop bleeding, fight infections, allow new cells to grow and repair damaged areas.2,14
Zinc may be particularly beneficial for post-surgery recovery due to its role in helping control inflammation. A 2020 literature review recommended that neurosurgeons be encouraged to use topical ointments with zinc to promote faster wound healing.15,16
How can you get more zinc in your diet?
Our bodies can’t store much zinc, so it’s essential to get it in your diet.3 The best sources of zinc often come from animal products, but you can also get it from some plant-based foods.
Good sources of zinc include:2,17,18
- shellfish (such as oysters, which contain more zinc per serving than any other food)
- dairy products
- meat
- legumes (chickpeas, lentils and beans)
- nuts and seeds
- fortified breakfast cereals
- Quorn
It’s important to note that zinc from animal sources is more bioavailable (ready for the body to absorb) than that found in plant-based sources. But, as long as you have a varied diet, you should still be able to get enough zinc from plant-based foods.
Should you supplement with zinc?
According to the NHS, the recommended daily zinc intake for men aged 19 to 64 years is 9.5mg, while for women it's 7mg.19 Eating a healthy, balanced diet with plenty of zinc-rich foods should help you get all the zinc your body needs.
Although serious zinc deficiencies are rare, zinc depletion is more common than you may realise, with some groups at higher risk than others.19
Due to zinc’s role in growth and development, infants, children, adolescents and pregnant and breastfeeding women need more zinc than the average adult.2,19 Vegetarians and vegans also typically have lower zinc intakes due to their diet.2
Supplementing with zinc may be a good idea if you:19
- are an older person who may be eating less
- are vegan or vegetarian and struggle to have a varied, balanced diet
- are pregnant or breastfeeding
- have a digestive disorder (like Crohn’s disease or coeliac disease)
Zinc supplements come in several forms, including zinc gluconate, zinc acetate and zinc sulphate.
The final say
Zinc is an essential mineral that plays a critical role in many bodily processes, including supporting the normal function of the immune system.2,3
Zinc deficiency is associated with various chronic conditions and diseases.7 So getting enough zinc – either through diet alone or by supplementing it – helps you stay healthy, fight infections and prevent oxidative stress and inflammation.2,4-7,15
Want to learn more about immunity to help you stay on top form? Check out our ultimate guide to supporting your immune system.
The advice in this article is for information only and should not replace medical care. Please check with your GP, dietitian or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- European Commission. Characteristics [Internet]. European Commission [cited 2025 Jan 3]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6545
- NIH. Zinc [Internet]. [cited 2024 July 28]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Stiles LI, et al. Role of zinc in health and disease. Clin Exp Med. 2024;24(1):38. https://doi.org/10.1007/s10238-024-01302-6
- Britannica. Immune system - Activation of T and B lymphocytes [Internet]. [cited 2024 July 28] Available from: https://www.britannica.com/science/immune-system/Activation-of-T-and-B-lymphocytes.
- Jarosz M, et al. Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-κB signaling. Inflammopharmacology. 2017;25(1):11–24. https://doi.org/10.1007/s10787-017-0309-4
- Maywald M, Rink L. Zinc in human health and infectious diseases. Biomolecules. 2022;12(12):1748. https://doi.org/10.3390/biom12121748
- Hunter J, et al. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: A rapid systematic review and meta-analysis of randomised controlled trials. BMJ Open. 2021;11(11):e047474. https://doi.org/10.1136/bmjopen-2020-047474
- Wessels I, et al. Zinc as a gatekeeper of immune function. Nutrients. 2017;9(12):1286. https://doi.org/10.3390/nu9121286
- National Institute of Environmental Health Sciences. Inflammation [Internet]. [cited 2024 July 28]. Available from: https://www.niehs.nih.gov/health/topics/conditions/inflammation.
- Prasad AS. Zinc is an antioxidant and anti-inflammatory agent: Its role in human health. Front Nutr. 2014;1:14. https://doi.org/10.3389/fnut.2014.00014
- Pizzino G, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. https://doi.org/10.1155/2017/8416763
- Marreiro D, et al. Zinc and oxidative stress: Current mechanisms. Antioxidants (Basel). 2017;6(2):24. https://doi.org/10.3390/antiox6020024
- Hosseini R. Zinc supplementation is associated with a reduction in serum markers of inflammation and oxidative stress in adults: A systematic review and meta-analysis of randomized controlled trials. Cytokine. 2021;138:155396. https://doi.org/10.1016/j.cyto.2020.155396
- Lin PH. Zinc in wound healing modulation. Nutrients. 2017;10(1):16. https://doi.org/10.3390/nu10010016
- Adjepong D, et al. The effect of zinc on post-neurosurgical wound healing: A review. Cureus. 2020;12(1):e6770. https://doi.org/10.7759/cureus.6770
- Levin N, et al. Topical Zinc May Augment Post-Operative Wound Healing, Including Following Mohs Micrographic Surgery: A Review of the Literature. SKIN The Journal of Cutaneous Medicine. 2020 Sep 1;4(5):395–403. Available from: https://doi.org/10.25251/skin.4.5.1.
- NHS. Vitamins and minerals [Internet]. [cited 2024 July 28]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- MedlinePlus Medical Encyclopedia. Zinc in diet [Internet]. [cited 2024 July 28]. Available from: https://medlineplus.gov/ency/article/002416.htm
- Lowe NM, et al. Preventing and Controlling Zinc Deficiency Across the Life Course: A Call to Action. Advances in Nutrition. 2024;15(3): 100181. Available from: https://doi.org/10.1016/j.advnut.2024.100181.
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