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From immunity to fertility, this essential mineral’s got your body covered from A to Zn. We explore how zinc quietly supports bodily functions and might just be the mineral you didn't know you needed
Summary
1What’s zinc?
Zinc is an essential mineral that our bodies need for good health. It’s the second most…
2What are the possible benefits of zinc?
We know that zinc plays a key role in our overall health and wellbeing….
3Which foods are high in zinc?
It’s essential to get enough zinc in your diet, since you can’t make or store it in your body. Zinc-rich food sources include…
When it comes to the essential micronutrients that make up a healthy and balanced diet, zinc may not be the first to come to mind. However, this vital mineral plays an important role in many bodily functions, and getting the right balance of zinc is critical for good health.
Zinc is involved in various key processes, from immunity to growth and development.1,2 We’ll explore what zinc is good for, how much you should be getting, what happens when you don’t get enough and how you can incorporate more zinc-rich foods into your diet.
What’s zinc?
Zinc is an essential mineral that our bodies need for good health. It’s the second most abundant trace element in the body after iron.3
Zinc is involved in many bodily processes. Some of its functions include 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
- helping your body process and use nutrients like proteins, fats, and carbohydrates
Our bodies can’t store much zinc, so we must get enough through our diet or supplementation.3
What are the possible benefits of zinc?
We know that zinc plays a key role in our overall health and wellbeing.1-4 So let’s dive deeper…
Zinc helps maintain skin integrity and structure.4,5 That’s why it’s a common ingredient in many sunscreens, as well as creams for nappy rash, acne, eczema, athlete’s foot and more.
Although researchers are still trying to understand the different ways in which zinc supports our immune system, we know that it’s critical for the normal functioning of immune cells.4 This includes T and B cells, which are responsible for fighting infection.4
Emerging evidence also supports the claim that zinc can shorten the length of a cold.2 One study found that treatment with oral or intranasal zinc reduced participants’ respiratory tract infections by an average of two days compared to the placebo group.7
With its purported antioxidant and anti-inflammatory properties, zinc is thought by some to be a key player in helping to protect DNA, proteins and lipids (fats) from oxidative damage.8-10
Antioxidants help protect the immune system, enhance resistance against infectious pathogens and fight off free radicals, which can lead to cellular damage and disease.11
Zinc deficiency is linked to higher levels of inflammation (which is thought to lead to the development of different chronic diseases, including heart disease, diabetes and cancer).10,12
Because of this link, researchers believe zinc supplementation for zinc deficiency may be beneficial in supporting health and reducing the risk of chronic diseases – though more research is needed.10
Zinc has long been associated with a positive impact on male fertility.3,13 It affects male reproductive health by contributing to the normal regulation of testosterone levels in the blood.11
In women, zinc is thought to help eggs grow properly and stay healthy until they’re ready to mature. When sperm fuses to the egg, a quick release of zinc called the ‘zinc spark’ helps to start the fertilisation process.12
What are the symptoms of a zinc deficiency?
Serious zinc deficiencies are rare, but zinc depletion is more common than you may realise.14
The following signs and symptoms may indicate a zinc deficiency:2,15
- frequent infections
- loss of appetite
- hair loss
- rough and dry skin
- slow wound healing
- skin sores
- problems or changes in sense of taste and smell
- slow growth and reproductive problems (in children and adolescents)
- diarrhoea (in infants and young children)
What are the best zinc-rich food sources?
It’s essential to get enough zinc in your diet, since you can’t make or store it in your body.3
Zinc-rich food sources include:2,16
- shellfish (such as oysters, which contain more zinc per serving than any other food)
- beef
- pork
- lamb
- milk
- cheese
- chickpeas
- lentils
- beans
- nuts and seeds
- fortified breakfast cereals
- Quorn
Zinc from plant-based sources is less bioavailable than that found in animal sources. That’s because the phytates in plant-based foods bind to the zinc in your gut, decreasing absorption of this vital nutrient.2,14 However, because requirements are relatively low and zinc can be found in lots of different food types, you can still meet your zinc requirements on a varied plant-based diet.
What is the daily recommended amount of zinc?
The NHS recommends that men aged 19 to 64 years get 9.5mg of zinc daily and that women of the same age get 7mg.17
If you eat a healthy, balanced diet with plenty of zinc-rich foods, you should get all the zinc your body needs.17
Infants, children, adolescents and pregnant and breastfeeding women require more zinc than the average adult.2,14
That’s why it may be a good idea to take a zinc supplement if you:14
- follow a vegan or vegetarian diet and struggle to have a varied diet
- are pregnant
- are breastfeeding
- have a digestive disorder (like coeliac disease or Crohn’s disease)
When taking zinc supplements, never take more than the recommended amount (more than 25mg of zinc supplements a day).16 An excess intake of zinc can cause:2,16
- diarrhoea
- abdominal cramps
- vomiting
- nausea
- headaches
- loss of appetite
Does zinc interact with any other medications?
Zinc supplements may cause interactions with certain medications, including:2,3
- some antibiotics – zinc supplements can affect the absorption of quinolone and tetracycline if taken at the same time
- penicillamine – taking zinc supplements alongside this rheumatoid arthritis drug can reduce its ability to ease arthritis symptoms
- diuretics – it’s believed that these blood pressure medications increase the amount of zinc lost in the urine, potentially causing zinc depletion
- copper and iron – an excess of zinc can prevent you from absorbing copper and iron, causing copper deficiency and anaemia
If you take any medications, it’s always best to check with your GP before starting zinc supplements.
The final say
Zinc is an essential mineral that contributes to many key functions in the body, including immune health, protein synthesis, wound healing and skin and eye health.1-3
Your body can’t store zinc, so you must ensure you’re getting enough in your diet.3 Vegetarians, vegans, pregnant and breastfeeding women and growing children may all benefit from zinc supplementation to meet their recommended daily values.2,14
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
- National Institutes of Health. Zinc [Internet]. [cited 2024 Jul 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
- Prasad AS. Zinc in human health: Effect of zinc on immune cells. Mol Med. 2008;14(5-6):353–7. https://doi.org/10.2119/2008-00033.Prasad
- Lansdown ABG, et al. Zinc in wound healing: Theoretical, experimental, and clinical aspects. Wound Repair Regen. 2007;15(1):2–16. https://doi.org/10.1111/j.1524-475X.2006.00179.x
- Al-Khafaji Z, et al. Zinc and zinc transporters in dermatology. Int J Mol Sci. 2022;23(24):16165. https://doi.org/10.3390/ijms232416165
- 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
- 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
- Powell SR. The antioxidant properties of zinc. J Nutr. 2000;130(5S Suppl):1447S–54S. https://doi.org/10.1093/jn/130.5.1447S
- Maywald M, Rink L. Zinc in human health and infectious diseases. Biomolecules. 2022;12(12):1748. https://doi.org/10.3390/biom12121748
- Khadim RM, Al-Fartusie FS. Antioxidant vitamins and their effect on immune system. J Phys Conf Ser. 2021;1853(1):012065. https://iopscience.iop.org/article/10.1088/1742-6596/1853/1/012065
- Chen L, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2018;9(6):7204–18. https://doi.org/10.18632/oncotarget.23208
- Fallah A, et al. Zinc is an essential element for male fertility: A review of Zn roles in men’s health, germination, sperm quality, and fertilization. J Reprod Infertil. 2018;19(2):69–81. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
- Roohani N, et al. Zinc and its importance for human health: An integrative review. J Res Med Sci. 2013;18(2):144–57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/
- Rabinovich D, Smadi Y. Zinc. Treasure Island (FL): StatPearls Publishing; 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547698/
- MedlinePlus Medical Encyclopedia. Zinc in diet [Internet]. [cited 2024 Jul 28]. Available from: https://medlineplus.gov/ency/article/002416.htm
- NHS. Vitamins and minerals [Internet]. [2024 Jul 28]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
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