Mineral

Zinc

Zinc supports the immune system, wound healing, and normal growth. It is found in meat, shellfish, dairy and wholegrains.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Zinc is an essential trace mineral needed in small amounts for many enzymes and processes in the body.

What it does

It helps the immune system work, supports wound healing, is needed for normal growth and development, and contributes to taste and smell.

Good sources

Meat, shellfish (especially oysters), dairy foods, bread, and cereal products such as wheatgerm; beans, nuts and seeds provide smaller amounts.

Deficiency and who is at risk

Deficiency is uncommon in the UK but more likely in people on very restricted diets, some vegetarians and vegans, and those with certain gut conditions. It can affect immunity, wound healing, taste and, in children, growth.

Balance

Can you have too much?

Taking high-dose zinc supplements for a long time can reduce copper absorption and cause anaemia and weakened bones, so supplements should stay within recommended limits.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Zinc: frequently asked questions

Does zinc help fight colds?

Some evidence suggests zinc may slightly shorten colds if started very early, but results are mixed and high doses can cause side effects. A balanced diet providing enough zinc supports normal immune function.

Are vegetarians at risk of low zinc?

They can be, because zinc from plant foods is less easily absorbed and meat and shellfish are rich sources. Including wholegrains, beans, nuts, seeds and dairy helps meet needs.

Related

More on minerals and nutrition

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Sources

Where this is drawn from

  • NHS — Vitamins and minerals
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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