Zinc

Zinc – The Immunity and Repair Mineral

When we think about nutrients that support our immune system, we often jump straight to vitamin C. But zinc is just as vital — and frequently overlooked.

Zinc is a vital trace mineral that plays a role in over 300 enzymatic reactions in the body.

It is essential for immune function, wound healing, hormone balance, skin health, and energy production.

Because zinc isn't stored in large amounts in the body, it's essential to include zinc-rich foods regularly.

Why Zinc Is Important

Supports Immunity – Helps your body fight infections and recover more quickly, supporting the production and activity of white blood cells.

Wound Healing & Skin Health – Vital for collagen production and repair.

Hormone & Fertility Support – Plays a role in reproductive health and hormone balance (especially testosterone, insulin and thyroid hormones).

Taste and Smell – Zinc deficiency can lead to loss of taste and smell.

Energy and Mood – Supports cellular energy production and neurotransmitter balance.

Growth and development (significant in children and pregnancy) is necessary for cell repair and DNA synthesis.

Zinc is not stored in the body, so it needs to be replenished daily.

Signs of Zinc Deficiency

Mild deficiency is surprisingly common, especially in people who follow plant-based diets, are pregnant, have gut absorption issues, or take certain medications (like PPIs or diuretics). Signs can include:

• Frequent colds and infections, sore throats and diarrhoea.

• Hair thinning or hair loss

• Brittle nails with White spots

• Poor wound healing

• Loss or changes in taste and smell

• Low appetite

• Skin issues like dry or acne-prone skin or eczema

• Brain fog or low mood

If these symptoms sound familiar, it's worth tracking your intake or testing your zinc status (via a hair mineral test or white blood cell testing).

Recommended Daily Intake (RDI)

The RDI varies by age, sex, and life stage:

Adult men: 11 mg/day

Adult women: 8 mg/day

Pregnant women: 11 mg/day

Breastfeeding women: 12 mg/day

(Vegetarians and vegans may need 50% more zinc because plant-based sources are less bioavailable due to phytates that block absorption.)

Top Food Sources of Zinc

Oysters (Pacific): 100 g = 16–90 mg (highest source)

Beef (lean): 100 g = 12 mg

Pumpkin seeds: 30 g = 2.2 mg

Lentils (cooked): 1 cup = 2.5 mg

Chickpeas (cooked): 1 cup = 2.5 mg

Cashews: 30 g = 1.6 mg

Eggs: 2 eggs = 1.3 mg

Yogurt: 200 g = 1.3 mg

Zinc from animal sources is more readily absorbed than from plant sources.

Some plant foods also contain phytates, which can block zinc absorption (more on that below).

Why Keeping a 5-Day Food Diary Is So Helpful

Most of us think we're eating enough zinc, but a quick 5-day food log can reveal otherwise. Apps like Cronometer let you track your intake of zinc (and other key nutrients) by logging your meals — making it easier to spot patterns or gaps.

It's especially useful if you're following a plant-based or low-meat diet, or dealing with long-term fatigue, hair loss, or skin issues.

Nutrient detective work starts with data!

Example Meal Plan to Meet the RDI

Remember, this is just a starting point. Using an app like Cronometer allows you to personalise things to your tastes and lifestyle.

Omnivore Option (Approx. 12–14 mg zinc)

Breakfast:

Greek yoghurt (200 g) with pumpkin seeds and berries.

Lunch: 

Grilled chicken salad with quinoa and tahini dressing

Snack: 

Cashews + dark chocolate

Dinner: 

Beef stir-fry with brown rice and vegetables

Vegan Option (Approx. 9–11 mg zinc)

Breakfast: 

Overnight oats, chia seeds, almonds, and banana

Lunch:

Chickpea salad with spinach and tahini

or

Lentil and sweet potato curry with brown rice

Snack: 

Hummus with carrot sticks + wholegrain crackers

or a handful of cashews

Dinner: 

Tempeh stir-fry with quinoa, broccoli, and sesame seeds

Soaking or sprouting beans and grains boosts zinc availability — and makes plant-based meals even more nutritious.

Supplements – Do You Need Them?

A short course of zinc (ideally 7 - 15 mg per day) can be beneficial if you're exhibiting signs of deficiency or recovering from an illness. However, more isn't always better because long-term high doses can interfere with copper absorption and lead to imbalances of copper and iron.

Always take zinc supplements with food (to avoid nausea) and a full glass of water.

Please do not take them at the same time as iron, calcium, or magnesium unless directed to do so by a practitioner.

The most thoroughly researched forms of zinc, such as zinc sulfate, gluconate, acetate, and citrate, are all effective.

We use Troo Health Care Zinc citrate 15mg available from Amazon using this link : (paid link)

Troo Health Care Zinc 15mg

Things That Reduce Absorption of Zinc

Zinc absorption can be reduced by:

• Phytates in whole grains, legumes, nuts, and seeds (soaking/sprouting helps)

• High-dose iron, calcium or magnesium (especially when taken together)

• Chronic digestive issues (like IBS, coeliac, or low stomach acid)

• Alcohol, coffee and smoking

• Ageing (reduced absorption and increased requirements)

• Fats and sugar displace zinc in the diet.

• Chronic diarrhoea, vomiting, and stress can contribute to deficiency.

Spacing out supplements or pairing zinc-rich foods with vitamin C can support better uptake.

Key Takeaways (Cheat Sheet)

• RDI: 8 mg (women), 11 mg (men).

• Best Sources: Oysters (up to 90 mg/100 g), Beef (12 mg/100 g), Pumpkin seeds (2.2 mg/30 g), Lentils (2.5 mg/cup).

• Tip: Vegans and vegetarians should increase zinc intake by 50% or consider supplements.

For more information, please visit https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

This is not medical advice; it is provided for informational purposes only.