Zinc is an essential mineral your body cannot make or store, so you need a steady supply from food or supplements. It plays a role in immune function, wound healing, taste and smell, and normal metabolism. This guide covers what zinc does, its benefits, possible side effects, food sources, and what to look for if you choose a supplement.
What zinc does in the body
Zinc is involved in hundreds of processes. It contributes to the normal function of the immune system, supports normal metabolism, and helps maintain healthy skin, hair and nails. It also plays a role in taste and smell and in normal cognitive function.
Benefits of getting enough zinc
- Supports normal immune function, especially relevant during cold and flu season.
- Helps with normal wound healing and skin health.
- Contributes to normal metabolism and the release of energy from food.
Most people who eat a varied diet get enough zinc, but vegetarians, older adults and people with certain digestive conditions can be more likely to fall short.
Food sources of zinc
Good dietary sources include oysters and shellfish, red meat and poultry, beans, chickpeas, nuts, seeds (especially pumpkin seeds) and wholegrains. A balanced diet is the best foundation before reaching for a supplement.
Zinc side effects and cautions
Zinc is safe for most people at normal doses, but taking too much can cause nausea, an upset stomach or a metallic taste, and very high long-term doses can interfere with copper absorption. Stick to sensible amounts, take it with food if it upsets your stomach, and speak to your doctor before supplementing if you are pregnant, taking medication or managing a health condition.
Frequently asked questions
Should I take zinc every day? If your diet is varied you may not need to. A daily supplement can help if you are at risk of low intake, but more is not better.
When is the best time to take zinc? With food, to reduce the chance of nausea.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.