The ultimate guide to zinc: benefits, food sources and supplements

When it comes to the essential nutrients that make up a healthy and balanced diet, zinc might not be the first to mind. But behind the scenes, your body is putting it to work in more ways than you might expect. So, what is your body actually using zinc for – and how would you know if you weren’t getting enough? Let’s take a closer look, plus easy ways to add more zinc-rich foods into your diet.

Zinc is an essential mineral that our bodies need for good health.^1,2 It’s the second most abundant trace element in the body after iron and is involved in a wide range of bodily processes.³ Zinc can contribute to:^1-3

• normal fertility and reproduction

• the maintenance of normal bones, hair, nails and skin

• the normal function of the immune system

• the protection of cells from oxidative stress

• normal cognitive function

• 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 need to get enough through our diet or supplements.³

We know that zinc plays a key role in our overall health and wellbeing. So, let’s dive deeper into some of its potential benefits…

Zinc can support a healthy immune system

Although researchers are still exploring the different ways zinc supports immunity, we know it contributes to the normal function of the immune system.⁴ This includes supporting T and B cells, which are specialised immune cells that help your body recognise and respond to potential threats.⁴ Researchers have looked at whether zinc supplements could affect how long cold symptoms last. While some studies have reported a shorter duration of symptoms, the evidence is uncertain and results have varied – but that's just one study, so more evidence is needed.²

Zinc helps protect cells from oxidative stress

Your cells are constantly exposed to molecules called free radicals. These are produced naturally in the body, but when too many build up and overwhelm its defences, they can damage cells – a process known as oxidative stress.⁵ Zinc contributes to protecting cells against this damage.

Zinc supports male and female fertility

Zinc has long been associated with male fertility, contributing to the maintenance of normal testosterone levels in the blood and playing an important role in male reproductive health.^3,6,7 But it contributes to overall fertility and reproduction, both in men and women.⁸

It’s important to get enough zinc in your diet, since you can’t make or store it in your body in large amounts.³ Foods high in zinc include:^2,9,10

• shellfish (such as oysters, which contain more zinc per serving than any other food)

• beef, pork and lamb

• milk and cheese

• chickpeas, lentils and beans

• nuts and seeds

• fortified breakfast cereals

• Quorn

Zinc from plant-based foods is generally less bioavailable – meaning your body may absorb less of it – than zinc from animal sources. That's because compounds called phytates in some plant foods can bind to zinc in your gut and reduce its absorption.^2,11 But that doesn't mean you can't get enough zinc on a plant-based diet. Your requirements are relatively low and zinc is found in plenty of different foods, so a varied diet can still help you meet your needs.

Severe zinc deficiency is rare, but not getting enough zinc can still affect your health.¹¹ Zinc deficiency symptoms may include:^2,12

• frequent infections

• loss of appetite

• hair loss

• problems or changes in sense of taste and smell

• slow growth and reproductive problems

• diarrhoea (in infants and children)

These symptoms can have lots of different causes, so experiencing one or more doesn't necessarily mean you're low in zinc. If you're concerned about a possible deficiency, speak to your GP or another healthcare professional rather than self-diagnosing.

The NHS recommends that men aged 19-64 years get 9.5mg of zinc a day, while women of the same age need 7mg.¹³ Zinc requirements vary depending on your age, sex and life stage, and needs can increase during pregnancy and breastfeeding.^2,11 For most people, a healthy, balanced diet with plenty of zinc-rich foods should provide all the zinc your body needs.¹³ But some people may be at greater risk of not getting enough zinc, including people following a vegan or vegetarian diet and those who are pregnant or breastfeeding.¹¹

When it comes to zinc supplements, more isn’t always better. If you take zinc supplements, don’t take more than 25mg a day unless advised by a doctor.¹³ Taking too much zinc can cause side effects such as feeling sick, vomiting, headaches and an upset stomach. High amounts can also reduce how much copper your body absorbs, another essential mineral, which could lead to a copper deficiency over time.¹³

Zinc supplements can interact with some medicines and other supplements, including certain antibiotics and penicillamine. Some medicines, such as thiazide diuretics, can also affect zinc levels in the body. If you take any medications or other supplements, it’s always best to check with your GP before starting zinc supplements.

Zinc is a good reminder that when it comes to nutrition, more doesn’t necessarily mean better. Your body only needs relatively small amounts, and for most people, a varied diet can provide what you need. So, rather than thinking about how much zinc you can get, focus on getting enough consistently. And if you’re considering a supplement, check how much you’re already getting, stick within recommended amounts and speak to a healthcare professional.

Want to become a zinc expert? Learn about zinc and immune health or shop our top zinc supplements.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.