Zinc
Zinc is an essential mineral required for hundreds of enzymes and involved in immune function, protein and DNA synthesis, wound healing, cell division and taste.
What it does in the body
- Supports normal immune function
- Required for DNA and protein synthesis
- Contributes to wound healing and cell division
- Involved in normal taste and growth
Daily reference intake
The U.S. RDA is 11 mg/day for adult men and 8 mg/day for adult women; pregnancy and lactation needs are higher.
What can deficiency look like?
- Impaired growth in children
- Loss of appetite
- Impaired immune function
- Changes in taste or smell
- Delayed wound healing
Who may be at higher risk?
- People with gastrointestinal disorders or bariatric surgery
- Vegetarians and vegans with high-phytate diets
- Pregnant or breastfeeding people with low intake
- People with alcohol use disorder
Food sources
A varied diet is the first place to look for nutrients. Availability and nutrient content can vary by food, preparation and country.
Food-source note: Animal foods generally provide zinc with higher bioavailability than high-phytate plant foods.
Absorption & practical context
Phytates in whole grains and legumes can reduce zinc absorption, while animal proteins may improve bioavailability.
Important interactions
- Zinc can reduce absorption of some quinolone and tetracycline antibiotics if taken at the same time
- Penicillamine should be separated from zinc supplements
Safety and context
The adult UL is 40 mg/day. Chronic high intake can cause nausea, lower copper status and alter immune function.
Scientific sources
NIH Office of Dietary Supplements — Zinc ↗ EU Register of Nutrition and Health Claims ↗Products whose current label lists this nutrient
The entries below are based on current manufacturer label information for the selected market. Compare the stated amount per daily serving and read the official product page before purchasing.