Zinc is a trace mineral, meaning that the body only needs it in a small amount. Yet, it is necessary for almost 100 enzymes to carry out vital chemical reactions in our body.
Almost all cells in our body contain zinc, that is why its functions and roles are so diverse.
Essential for growth
Contributes to normal cognitive function
Necessary for normal immune system function
Contributes to the normal macronutrient metabolism
Zinc is a major player in the formation of DNA, growth of cells, building proteins, and healing damaged tissue. As it helps body cells to grow and multiply, adequate zinc is required during times of rapid growth, such as childhood, adolescence, and pregnancy.
Zinc has unique signaling roles within the central nervous system. It actively participates in the process of sending messages inside each neural cell for its proper functioning, as well as helps with communication between neural cells.1
Zinc is known to play a central role in the immune system, and zinc-deficient persons experience increased susceptibility to a variety of pathogens.2
Zinc also plays a role in the correct functioning of lipid and glucose metabolism, regulating and forming the expression of insulin. In numerous studies, zinc supplementation has been found to improve blood pressure, glucose, and blood lipid profile.3
| Age group | Zinc mg/day |
|---|---|
| Adult male | 11 |
| Adult female | 8 |
| Pregnant | 11 |
| Lactating | 12 |
NOTE: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The Tolerable Upper Intake Level for zinc is 40 mg daily for all males and females ages 19+ years.
Meats, poultry and seafood are rich in zinc. Some plant foods like legumes and whole grains are good sources of zinc too, but they also contain natural substances called phytates that can bind to the mineral, lowering its absorption. Fortified food, multivitamins or oral nutritional supplement may help to achieve daily micronutrient intake goals.
Animal foods (meats, poultry, seafood)
Plant foods (legumes, wholegrains, nuts, seeds)
Fortified food and supplements
Decreased immunity, delayed wound healing
Loss of taste or smell
Hair loss
Poor appetite
People with certain conditions have a higher chance to be zinc deficient:
Adequate zinc status may be protective against lower respiratory tract infections like pneumonia.5
References:
1 Krall RF et al. Neuroscience. 2021 Mar 1;457:235-2581.
2 Shankar AH, Prasad AS. Am J Clin Nutr. 1998 Aug;68(2 Suppl):447S-463S.
3 Olechnowicz J et al. J Physiol Sci. 2018 Jan;68(1):19-31.
4 Harvard School of Public Health. Available from https://www.hsph.harvard.edu/nutritionsource/zinc/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,mg%20and%2012%20mg%2C%20respectively. Assessed on October 26, 2022
5 Skalny AV et al. Int J Mol Med. 2020 Jul;46(1):17-26.
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