mineral
Zinc
Essential mineral for immune function, wound healing, skin health and testosterone production.
Overview
Zinc is an essential trace mineral involved in hundreds of enzymatic processes. It plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis and cell division. It is also required for normal taste and smell, and plays a significant role in testosterone production. The body has no dedicated zinc storage system, meaning regular dietary intake is essential. Deficiency is more common in vegetarians, vegans, older adults and people with digestive disorders.
Evidence rating
Strong evidence supports zinc's role in immune function — particularly reducing the duration of common colds when taken within 24 hours of symptom onset. Good evidence for wound healing, reproductive health and testosterone support in deficient men. Benefits are most pronounced when correcting a deficiency.
Common uses
- Strong EvidenceImmune support and reducing cold duration
- Strong EvidenceWound healing and skin repair
- Moderate EvidenceSupporting testosterone levels
- Moderate EvidenceSkin health and acne management
Safety & cautions
Worth checking with a pharmacist if you take medication.
Common forms
Highly bioavailable. Often considered the best-absorbed form.
Good bioavailability and well-tolerated. Common and widely available.
Used in zinc lozenges for immune support. Moderate bioavailability.
Food sources
- OystersRichest source — 74mg per 100g
- Beef (minced)Approx. 10mg per 100g
- Pumpkin seedsApprox. 7.5mg per 100g
- CashewsApprox. 5.4mg per 100g