A vital mineral supporting immunity, healing, and growth—discover optimal daily intake, rich food sources, and when supplements might be necessary for your health.

While zinc might be commonly associated with cold remedies and sun protection products, this essential mineral, naturally present in various foods like seafood, meat, and enriched breakfast cereals, serves as a crucial nutrient that supports numerous bodily functions. Understanding its benefits and what zinc is good for can help you appreciate its importance in maintaining overall health.

What is zinc?

Zinc belongs to the category of trace minerals that are fundamental for optimal human body functioning. “Our bodies cannot synthesize zinc naturally, making dietary intake essential,” explains Teresa Fung, who serves as both a registered dietitian and adjunct professor of nutrition at the Harvard School of Public Health. This vital mineral can be found in abundance in zinc-rich foods such as beef, shrimp, and pumpkin seeds.

Benefits of zinc: What does it do for the body?

The health benefits of zinc are numerous and crucial for our well-being. It plays a critical role in maintaining immune system health and facilitating wound healing. Zinc and wound healing are closely linked, as this mineral is essential for proper tissue repair. Furthermore, it is vital for proper bone development, hormone synthesis including insulin and testosterone, sperm formation, and healthy fetal growth.

Zinc and immune function are intricately connected, with the mineral playing a key role in supporting our body’s defense mechanisms. Additionally, it is crucial for maintaining our sensory abilities of smell and taste. Zinc and skin health are also closely related, with the mineral contributing to the maintenance of healthy skin.

How much zinc per day do you need?

Understanding the daily dose of zinc for adults is crucial for maintaining optimal health. According to established guidelines, the Recommended Dietary Allowance (RDA) for zinc is set at 11 milligrams (mg) daily for adult males and 8 mg daily for adult females. For those wondering about how much zinc per day for a woman, the answer varies depending on life stage. Pregnant women should consume 11 mg daily, while nursing mothers need slightly more at 12 mg per day. These recommendations account for the increased zinc needs during pregnancy and in lactation.

What happens if you don’t get enough zinc?

Zinc deficiency symptoms can manifest through various signs including delayed wound healing, poor dental health, diminished taste and smell perception, skin problems, hair loss, compromised immunity, and diarrhea. In children, insufficient zinc can lead to growth delays, diarrhea, and increased susceptibility to infections. However, these symptoms could indicate other health issues or nutritional deficiencies. A blood test to check serum zinc levels is the only definitive way to confirm its deficiency.

Higher risk groups for its deficiency include elderly individuals, those following plant-based diets, pregnant or nursing women, individuals with digestive disorders like Crohn’s disease and celiac disease, and those who have undergone bariatric surgery. However, zinc deficiency remains uncommon in the United States.

Foods high in zinc

When it comes to zinc foods, animal-based sources generally contain higher zinc levels, with oysters and beef being particularly rich sources. Among plant-based options, lentils, pumpkin seeds, cheese, and cashews provide significant amounts of zinc. Fortified breakfast cereals also offer enhanced zinc content. Understanding zinc in foods can help you make informed dietary choices to meet your needs.

Foods containing zinc

Food	Milligrams per serving
Oysters, Eastern, farmed, raw, 3 ounces	32.0
Oysters, Pacific, cooked, 3 ounces	28.2
Beef, bottom sirloin, roasted, 3 ounces	3.8
Blue crab, cooked, 3 ounces	3.2
Fortified breakfast cereals (25% DV for zinc), 1 serving	2.8
Oatmeal, regular and quick-cooking, plain, prepared with water, 1 cup	2.3
Roasted pumpkin seeds, 1 ounce	2.2
Pork loin chops, bone-in, broiled, 3 ounces	1.9
Roasted turkey breast, meat only, 3 ounces	1.5
Cheddar cheese, 1.5 ounces	1.5
Cooked shrimp, 3 ounces	1.4
Cashews, raw, 1 ounce	1.4
Cooked lentils, 1/2 cup	1.3
Fresh mushrooms, 1 cup	1.2
Sardines, canned in oil with bones, drained, 3 ounces	1.1
Plain Greek yogurt, 6 ounces	1.0
Low-fat milk (1%), 1 cup	1.0

Source: National Institutes of Health Office of Dietary Supplements

Should you take a zinc supplement?

For most individuals, including those following vegetarian diets, obtaining adequate zinc through a well-balanced and diverse diet is achievable. However, if blood tests reveal low its levels, your healthcare provider may suggest supplements. In cases of its deficiency, further medical evaluation may be necessary to identify and address the underlying cause.

While some individuals advocate for zinc gluconate lozenges like Cold-EEZE to reduce common cold duration and symptoms, research results have been inconsistent regarding their effectiveness. The relationship between zinc and common cold relief is still a subject of ongoing research. Furthermore, one study revealed that most participants using zinc lozenges experienced negative side effects, including nausea and unpleasant taste. Additionally, zinc nasal sprays have been associated with loss of smell. It’s important to note that its supplements may reduce the efficacy of certain antibiotics, specifically quinolones and tetracyclines, so inform your healthcare provider if you’re taking zinc supplements.

Risks of too much zinc

Excessive zinc intake from dietary sources alone is unlikely. However, when using zinc supplements, it’s crucial to stay below the upper safety threshold of 40 mg daily. Consuming too much zinc can lead to various side effects, including abdominal pain, headaches, muscle cramps, nausea, vomiting, and diarrhea. In extreme cases, zinc toxicity can occur, which may have more severe health implications.

Understanding zinc absorption and its bioavailability is crucial when considering dietary sources and supplements. Factors such as the presence of phytates in plant-based foods can affect its absorption, which is why some individuals may need to pay extra attention to their zinc intake, especially those following plant-based diets.

In conclusion, zinc is an essential mineral with numerous health benefits. Whether you’re considering its supplements or focusing on zinc-rich foods, it’s important to maintain a balanced approach to ensure you’re getting the right amount for optimal health. Always consult with a healthcare professional before starting any new supplement regimen.

Source:

Rachael Moeller Gorman (April 7, 2025). Zinc: What it does for the body, and the best food sources. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/zinc-what-it-does-for-the-body-and-the-best-food-sources

Disclaimer

You may also like to read:

Gut Microbiome: Your Key to Digestive Health and Well-being

Seafood For Heart Health and Environmental Sustainability

Sweet Potatoes Health Benefits: A Nutritious Thanksgiving Staple

Heart Health: Top Surgeon’s heart-healthy diet Secrets Revealed