what is bio zinc

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What are the health benefits of zinc?

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Zinc is an antioxidant. It supports the immune function and may help treat diarrhea, promote wound healing, and more.

Zinc supports a number of functions in the human body. As well as supporting the immune system, it enables the body to make proteins and DNA, contributes to wound healing, and plays a role in childhood growth and development. It also has antioxidant properties.

Zinc occurs naturally in many foods, such as beans, meat, and fish. It is also available as a dietary supplement.

This article looks at the health benefits of zinc, what happens if a person does not have enough zinc, and useful sources.

11 possible benefits

Zinc is crucial for various functions in the body, including:

1. Immune function

The body needs zinc for the immune system to work properly. Low levels of zinc can increase the risk of infections, such as pneumonia .

How can you stay healthy with a weak immune system?

2. Treating diarrhea

The World Health Organization (WHO) recommend zinc supplements for infants with diarrhea .

There is evidence that it can shorten bouts of diarrhea, especially in those who do not have a nutritious diet.

3. Wound healing

Zinc plays a role in maintaining healthy skin.

People with long-term wounds or ulcers often have low zinc levels. Healthcare professionals may recommend zinc supplements for people with persistent wounds.

Research from 2018 notes that zinc plays a key role in every stage of wound healing, from skin repair to preventing infections. The authors call for more studies to identify precisely how zinc works in healing wounds. This, they say, could lead to new treatments for wounds that are hard to heal.

Find out how to make a wound heal faster.

4. Chronic disease

Zinc has antioxidant properties. As such, it can help reduce oxidative stress. Scientists believe that there is a link between oxidative stress and chronic diseases, such as high blood pressure , diabetes , and other aspects of metabolic syndrome.

Research from 2018 suggests that zinc may help prevent metabolic syndrome . They recommend further studies to identify how zinc affects health and to see whether supplementation might be useful as a therapy.

5. Age-related macular degeneration

Zinc prevents cell damage in the retina, and it may help delay the progression of age-related macular degeneration and vision loss, according to the National Institutes of Health (NIH) . However, it is unlikely to prevent the degeneration.

The authors of research from 2020 have found that a zinc deficiency may play a role in developing this degeneration. They call for further studies and suggest that zinc might contribute to new treatment approaches.

Overall, some studies suggest that supplementation may help, but the evidence is not conclusive.

6. Sexual health

Low zinc levels may lead to delayed sexual development, fertility problems, and other sexual health issues in males.

The authors of research from 2018 describe zinc as essential to male sexual health. Reasons for this could include zinc’s roles as an antioxidant and hormone balancer.

However, while a zinc deficiency can have a negative impact, too much zinc may lead to toxicity, which could be harmful to sperm.

Anyone considering zinc supplements to support their sexual health should speak with a doctor.

There is some evidence that zinc may help treat some skin diseases, as it plays a role in wound healing.

Research suggests that zinc may help treat:

• acne vulgaris
• hidradenitis suppurativa
• atopic dermatitis
• diaper dermatitis

Here, learn more about using zinc to treat acne.

8. Osteoporosis

Zinc plays an essential role in bone formation and health and may help prevent osteoporosis , according to research from 2020.

However, it remains unclear whether zinc supplementation can prevent or treat this condition, and further research is necessary.

Find out how to increase bone density naturally.

9. Neurological symptoms

A small study from 2020 concluded that there may be a link between low zinc levels and neurological symptoms.

Researchers looked at 63 people who had headaches, tingling, and peripheral neuropathy , as well as deficiencies in zinc and other micronutrients.

After treatment for these deficiencies, the participants reported improvements in their neurological symptoms. However, the researchers acknowledge the need for further research.

10. The common cold

A review of studies from 2011 suggests that zinc lozenges may help shorten the duration of the common cold , but only with daily doses of over 75 milligrams (mg).

On the whole, studies looking at the use of zinc for colds have been of poor quality. There is no reliable evidence that taking zinc prevents colds.

Also, the NIH warn that zinc can affect the sense of smell. Speak with a doctor before using nasal sprays or gels that contain zinc, as the damage may be long-term or permanent.

Get some tips on treating a cold.

11. Learning and memory

Some research in rodents suggests that zinc may boost cognitive function. In a 2017 study , rats that received zinc supplements performed better in tasks that involved thinking and memory.

There does not appear to be sufficient evidence that zinc can improve memory or learning in humans, however

Get some tips for improving memory here .

Further resources

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub .

Zinc and COVID-19

Some researchers have suggested that maintaining adequate zinc levels could possibly offer some protection against COVID-19.

One 2020 review notes that zinc helps boost the immune system and maintain mucous membranes. People with zinc deficiencies appear to have a higher risk of various infections, including pneumonia.

It is important to note, however, that while zinc may boost a person’s overall health and ability to resist disease, there is currently no evidence that it can prevent or treat COVID-19.

Moreover, some zinc products may lead to a permanent loss of smell.

Here, find 29 myths about COVID-19.

Recommended intake

An adequate zinc intake is especially important for children because it plays a role in their development.

The following table shows the recommended daily allowance of zinc, based on a person’s age and sex:

During pregnancy and breastfeeding, a higher intake of zinc is necessary, because newborns and infants up to 6 months obtain zinc through breast milk.

Good sources of zinc include:

• whole-grain cereals
• dairy products
• some fortified foods

Anyone with a plant-based diet may need additional zinc, because the zinc available in these foods is harder for the body to absorb.

Supplements

Zinc is available in capsules, tablets, creams, ointments, and a liquid form.

Adults aged 19 years and over who are interested in using zinc supplements should be careful to consume no more than 40 mg per day. Too much zinc can cause health problems.

Zinc supplements are available to purchase online . However, consult a doctor before trying them.

A zinc deficiency can increase the risk of various problems, including:

• delayed growth in children
• a loss of appetite
• changes in taste
• a higher risk of infections
• fertility problems
• problems with wound healing
• eye and skin lesions
• problems with thinking

According to research from 2017, there is strong evidence that low zinc levels can increase the risk of infectious diseases such as malaria , HIV , tuberculosis , measles , and pneumonia.

A zinc deficiency usually results from an insufficient dietary intake, but it can also result from malabsorption and chronic illnesses such as diabetes , cancer , liver disease, and sickle cell disease .

Here, learn more about zinc deficiencies.

Zinc toxicity

Zinc has many health benefits, but consuming too much can be harmful. Possible adverse effects include:

• nausea and vomiting
• abdominal pain

Over time, the NIH note, an excessive intake of 150–450 mg a day may lead to:

• low copper levels
• changes in iron function
• reduced immune function
• reduced levels of “good,” high-density lipoprotein cholesterol
• urogenital problems

Zinc may also interact with antibiotics and diuretics.

Zinc is essential for health, and it plays a key role in childhood development, the immune system, wound healing, and other functions.

It is best to obtain zinc from foods, such as beans, seafood, and fortified products. A doctor may prescribe supplements if there is a risk of a deficiency.

People who are pregnant, breastfeeding, or following a plant-based diet require extra zinc. However, as always, check with a doctor before using a supplement.

Last medically reviewed on January 28, 2021

• Nutrition / Diet
• Complementary Medicine / Alternative Medicine

How we reviewed this article:

• Achari, M., et al . (2020). Neurological symptoms in patients with zinc deficiency: A case series with documented blood levels. https://n.neurology.org/content/94/15_Supplement/5323
• Blasiak, J., et al . (2020). Zinc and autophagy in age-related macular degeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7404247/
• Cervantes, J., et al . (2017). The role of zinc in the treatment of acne: A review of the literature. https://pubmed.ncbi.nlm.nih.gov/29193602/
• Clinical management of acute diarrhoea. (2004). https://www.unicef.org/nutrition/files/ENAcute_Diarrhoea_reprint.pdf
• Fallah, A., et al . (2018). Zinc is an essential element for male fertility: A review of Zn roles in men's health, germination, sperm quality, and fertilization. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
• Gammoh, N. Z., et al . (2017). Zinc in infection and inflammation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490603/
• Hemilä, H. (2011). Zinc lozenges may shorten the duration of colds: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/
• Impact of antioxidants, zinc, and copper on cognition in the elderly: A randomized, controlled trial. (2004). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1473037/
• Lin, P.-H., et al . (2018). Zinc in wound healing modulation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
• O’Connor, J.P., et al . (2020). Zinc as a therapeutic agent in bone regeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287917/
• Olechnowicz, J., et al . (2018). Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5754376/
• Sandusky-Beltran, L. A., et al . (2017). Supplementation with zinc in rats enhances memory and reverses an age-dependent increase in plasma copper. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5584546/
• Wessels, Y., et al. (2020). The potential impact of zinc supplementation on COVID-19 pathogenesis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365891/
• Zinc: Fact sheet for consumers. (2019). https://ods.od.nih.gov/factsheets/Zinc-Consumer/
• Zinc: Fact sheet for health professionals. (2020). https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

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Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell.

With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.

People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects.

The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men.

What the research says

Research on oral zinc for specific conditions shows:

• Zinc deficiency. People who have low levels of zinc appear to benefit most from zinc supplements. This kind of deficiency isn't common in the United States.
• Colds. Evidence suggests that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds. However, use of intranasal zinc has been linked with the loss of the sense of smell, in some cases long term or permanently.
• Wound healing. People with skin ulcers and low levels of zinc might benefit from oral zinc supplements.
• Diarrhea. Oral zinc supplements can reduce the symptoms of diarrhea in children with low levels of zinc, such as from malnutrition. There isn't enough evidence to recommend use of oral zinc for children with diarrhea who have a healthy, varied diet.
• Age-related macular degeneration. Research suggests that oral zinc might slow the progression of this eye disease.

Zinc that's used topically is known as zinc oxide. Zinc oxide cream, ointment or paste is applied to the skin to prevent conditions such as diaper rash and sunburn.

Generally safe

Oral zinc supplements might benefit people with low levels of zinc. Taken soon after cold symptoms appear, zinc might also shorten the length of a cold.

However, don't use intranasal zinc, which has been linked with the loss of the sense of smell.

Safety and side effects

Oral zinc can cause:

• Indigestion

When oral zinc is taken long term and in high doses it can cause copper deficiency. People with low copper levels might experience neurological issues, such as numbness and weakness in the arms and legs.

The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults and 4 mg of zinc a day for infants under age 6 months.

Don't use intranasal zinc. This form of zinc has been linked with the loss of the sense of smell.

Interactions

Possible interactions include:

• Antibiotics. Using oral zinc while you're taking quinolone or tetracycline antibiotics can interfere with their ability to fight bacteria. Taking the antibiotic two hours before or four to six hours after taking zinc can minimize this effect.
• Penicillamine. Using oral zinc with the rheumatoid arthritis drug penicillamine (Cuprimine, Depen) can reduce the drug's ability to ease arthritis symptoms. Taking zinc at least two hours before or after taking the drug might minimize this effect.
• Thiazide diuretics. These blood pressure drugs increase the amount of zinc lost in urine.

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• 5 Tips: Natural products for the flu and colds: What does the science say? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/tips/flucold.htm. Accessed Aug. 8, 2017.
• Zinc. Office of Dietary Supplements, https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h8. Accessed Aug. 8, 2017.
• Zinc. Micromedex 2.0 Healthcare Series. http://www.micromedexsolutions.com. Accessed Aug. 8, 2017.
• Zinc supplements. Facts & Comparisons eAnswers. http://www.wolterskluwercdi.com/facts-comparisons-online/. Accessed Aug. 8, 2017.
• Pazirandeh S. Overview of dietary trace minerals. https://www.uptodate.com/contents/search. Accessed Aug. 8, 2017.
• Zinc oxide: Drug information. https://www.uptodate.com/contents/search. Accessed Aug. 8, 2017.

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What Is Zinc?

• Side Effects

Precautions

Interactions.

• How to Store

Similar Supplements

• Sources & What to Look For

People only need a small amount of zinc, but it plays an important role in the body. Zinc is integral in DNA creation, immune support , cell growth, tissue healing, protein building, and the senses. It is necessary for healthy growth during childhood, adolescence, and pregnancy.

A zinc deficiency can cause problems with wound healing, slow growth, loss of taste and smell, and cognitive problems. If severe, it can even cause death. In most industrialized countries, zinc deficiencies are fairly rare, although they can occur in certain populations.

Read on to find out more information about why someone might need zinc supplementation, foods to eat to get enough zinc, and how to safely supplement with it.

Jupiterimages / Getty Images

Dietary supplements are not regulated the way drugs are in the United States, which means the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before the products are marketed. When possible, choose a supplement tested by a trusted third party, like USP, ConsumerLabs, or NSF.

Remember that third-party testing does not guarantee safety or effectiveness. It’s important, then, to talk with your healthcare provider about any supplements you plan to take, and ask about any potential interactions with other supplements or medications.

Supplement Facts

• Active ingredient : Zinc
• Alternate names : Zinc sulfate, zinc picolinate, zinc glycerate, zinc citrate, zinc acetate, zinc monomethionine
• Legal status : Over the counter
• Suggested dose : Supplements are generally 30 to 50 milligrams (mg) each. Follow instructions on the label or per your healthcare provider's instructions.
• Safety considerations : Before taking supplements, check with your healthcare provider to see if there are potential interactions with any other supplements or medications you are taking and if it is safe and appropriate for you to take zinc.

Benefits of Zinc

Supplement use is unique to each person and should be vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. Ask your healthcare provider before starting to use any supplement whether it is safe and appropriate for you.

Most people get enough zinc by eating a healthy and varied diet and by taking a multivitamin. The recommended daily allowance for adults is between 8 mg and 11 mg, and it can vary if you are pregnant or lactating.

For people in industrialized countries, the likelihood of being significantly deficient in zinc is rare. People who may have lowered zinc levels include older people and those with alcohol use disorder, anorexia, or who are on severely restricted diets.

Those with conditions with malabsorption problems, like Crohn’s disease or celiac disease , as well as those who’ve had bariatric (weight-loss) surgery , may also have zinc deficiencies.

Zinc supplementation may be suggested to help with:

• Acne : People with acne often have lowered serum zinc levels, and both oral and topical zinc have been found to reduce the prevalence of inflammatory papules, both when used as monotherapy and as a supplemental therapy.
• Age-related macular degeneration (AMD) : AMD is an eye condition affecting a part of the light-sensitive retina. Zinc is included in the Age-Related Eye Disease Studies (AREDS and AREDS2) formulas that contain other vitamins and minerals. These supplements have been found beneficial for people with intermediate or late AMD in clinical trials, but they don't prevent AMD or help in early AMD.
• Attention deficit hyperactivity disorder (ADHD) : Studies of zinc levels in people with ADHD have been inconsistent. A meta-analysis found that those living with ADHD might be more likely to have lower zinc levels, and therefore screening for zinc deficiency—and then supplementing—might be useful.
• Bone health : Zinc plays a key role in bone development and bone repair. Researchers suspect zinc may also work to prevent osteoporosis. However, the optimal dose is unclear, and more studies are needed.  
• Colds (as lozenges): Zinc lozenges may help prevent cold symptoms or shorten the length of a cold, but the studies have had a high risk of bias (being sponsored by drug companies), had small numbers of participants, or used different methods and are hard to compare.
• Preventing chronic conditions : Zinc is an antioxidant that helps combat oxidative stress. Studies show zinc lowers markers of systemic inflammation. Inflammation and oxidative stress are associated with several chronic conditions, including arthritis, heart disease, kidney disease, and neurological conditions like Alzheimer’s, Parkinson’s, and multiple sclerosis.  Scientists suspect zinc supplements may help to prevent chronic diseases, though more research is needed.
• Sickle cell disease : Sickle cell disease is an inherited condition affecting the red blood cells. Many people with sickle cell disease are deficient in zinc, which can cause lowered immunity and increased risk of infection. Supplementing with zinc can lower both disease-associated morbidity as well as infections.
• Type 2 diabetes : Zinc may help lower blood sugar and cholesterol in people with type 2 diabetes. Research ties zinc supplements to reduced levels of fasting glucose, post-meal blood sugar, triglyceride, total cholesterol, and LDL cholesterol. Zinc deficiency may also play a role in the development of type 2 diabetes.

If you have any of these conditions, talk with your healthcare provider. You may have to take high doses of the supplement for a small period of time, under the supervision of a professional. Many studies of zinc treatments for different conditions have proven not to be clinically significant, or the dosage of zinc would be so high that it’s dangerous.

What Are the Side Effects of Zinc?

Zinc supplements can cause various side effects. They may be common or severe, depending on how much zinc you take and other factors.

Common Side Effects

Most people taking zinc supplements have little to no side effects, although like any vitamin/mineral supplement, zinc can cause slight upset stomach if taken without food. Take zinc with water or juice, and not at the same time as any iron or calcium supplements.

A good time to take the supplement is right after breakfast, depending on when you take other supplements.

Severe Side Effects

Severe side effects can happen if you take too much zinc, and can include:

• Nausea and vomiting
• Loss of appetite
• Stomach pain or cramping

Zinc nasal sprays or nasal gels have been associated with a loss of sense of smell for some people.

You don’t need a lot of zinc to be healthy. Zinc is what is known as a trace mineral. Most people get what they need from dietary sources. Because of the potential for significant adverse effects and interactions with medications or other supplements, it should be used under the supervision of your healthcare provider.

Dosage: How Much Zinc Should I Take?

People of different ages need different amounts of zinc, and most people get enough from their diet and multivitamins. People who are pregnant and/or breastfeeding need more zinc because of their bodily demands and needs.

For children ages birth to 13, recommended dietary allowances (RDAs) range from 2 mg to 8 mg, depending on age. Teenagers age 14 to 18 need 11 mg for males, 9 mg for females, 12 mg if pregnant, and 13 mg if breastfeeding.

Adult males 19 and older should get 11 mg daily; adult females 19 and older, 8 mg;people who are pregnant or breastfeeding, 11 mg and 12 mg, respectively.

(Note that Verywell Health prefers to use inclusive terminology. But when citing health authorities or research, the terms for sex or gender from those sources are used.)

A regular multivitamin is generally enough for most adults, but children, pregnant and nursing people, and older adults should see a healthcare provider to assess what kind of supplementation they need.

Eating a healthy and varied diet and taking a daily multivitamin usually provides all the zinc you need, without extra zinc supplementation. If supplementation is needed, it is typically done over limited periods of time, taking plenty of breaks. Your healthcare provider can talk with you more about whether extra zinc supplementation is necessary and the length of time you should be on it.

If you are a vegetarian or vegan, talk with your healthcare provider about your diet to see whether you are getting all the nutrients you need, including zinc. A prenatal vitamin may be enough for pregnant and nursing people.

But if a child or older adult is deficient, they may need specific doses of zinc supplementation under the supervision of a healthcare provider. Do not give zinc supplements to a child without the instructions of a healthcare provider.

What Happens if I Take Too Much Zinc?

There have been no reports of getting too much zinc through diet, but there is a danger of zinc toxicity from supplements. To avoid toxicity, be aware of the proper dosage, and be mindful of the suggested upper limit of the supplement.

For adults, the upper tolerable limit of daily intake of zinc, which includes from both food and supplements, is 40 mg. Too much zinc can cause side effects such as:

• Nausea and/or vomiting

It’s not good to take zinc supplements for long periods of time, especially every day. If you take too much zinc for prolonged periods of time, you can lower your own natural immunity, impair your body’s ability to absorb magnesium, and lower your high-density lipoprotein (HDL) cholesterol, considered the “good” cholesterol.

Chronic and excessive zinc supplementation can cause copper deficiency and neurological problems as well.

An ongoing prospective cohort study (one that follows participants over many years) of U.S. males found those who took high levels of supplemental zinc (more than 75 milligrams per day) were at higher risk for prostate cancer, and those who took supplemental zinc for more than 15 years were also at higher risk for lethal and more aggressive prostate cancer.

If you think you’ve taken too much zinc, contact the poison control hotline or go to the emergency room.

Even though they're not prescriptions, supplements can interact with food, medications, or other supplements. Sometimes this can be dangerous and cause serious adverse effects. With zinc, interactions can include:

• Various antibiotics can lower zinc levels and interfere with your body’s absorption of zinc; take the antibiotic two hours before the supplement, or four to six hours after the supplement.
• The drug Cuprimine (penicillamine) for rheumatoid arthritis and Wilson's disease ( a condition in which there are high amounts of copper in the body) can be modified by zinc supplements, so take the zinc and the medication at least one hour apart.
• Certain diuretics (water pills) increase the volume of zinc lost in the urine, lowering zinc levels in the body.

This is not a complete list of interactions; before taking zinc supplements, ask a healthcare provider if it is safe for you to take them.

It’s very important to read the ingredient list and nutrition facts panel of a supplement so you know what is in it. Please review this information with a healthcare provider to discuss any possible interactions with foods or any other medications or supplements that you take.

How to Store Zinc

As with many vitamin and mineral supplements, light, heat, and humidity can all impact the quality and integrity of zinc supplements. Store your supplements in a cool, dark, and dry place. Do not store in the refrigerator or leave it in the bathroom, where there is too much moisture.

Keep zinc supplements away from direct sunlight. Discard the supplements as indicated on the packaging.

Zinc is often used to supplement or boost the immune system or improve skin conditions, but other supplements do that, as well. Similar supplements can include, but are not limited to:

• Vitamin A (retinol)
• Vitamin C (ascorbic acid)
• Omega-3 fatty acids
• Coenzyme Q10 (CoQ10)
• Alpha-linolenic acid (ALA)
• Vitamin B3 (niacin)

If you are taking more than one supplement, ask your healthcare provider if they should be taken alongside each other.

Sources of Zinc and What to Look For

The best way to get enough zinc is through your diet. If this isn’t possible, fortified foods and supplements can be added. For vegetarians and vegans, legumes (peas, beans, lentils) and whole grains can inhibit the absorption of zinc, so supplementation might be necessary.

Food Sources of Zinc

Foods that contain zinc include:

• Some seafood, like crab and lobster
• Fortified cereals

Foods that have some zinc, but not as much, include beans, nuts, whole grains, eggs, and dairy products.

Zinc Supplements

Nearly all of the general multivitamin and mineral dietary supplements have zinc in them. You can also get an isolated zinc supplement or a supplement in which zinc is combined with something like calcium.

There are different forms of zinc in supplements, but one has not been shown to be better than the others. Sometimes zinc is also in denture adhesives or homeopathic remedies.

Zinc is an important mineral for good health, growth, immune support, and overall functioning. While most people get all the zinc they need from a healthy and varied diet and a multivitamin, some people may need to supplement a bit more.

Because the body only needs a small amount of zinc, it can be easy to take too much and experience negative side effects. Talk with a healthcare provider about whether supplementation is necessary, and the possibility of any adverse interactions with your existing medication and supplement consumption.

National Institutes of Health Office of Dietary Supplements. Zinc fact sheet for professionals .

Mount Sinai. Zinc .

Yee BE, Richards P, Sui JY, Marsch AF. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: A systematic review and meta-analysis . Dermatologic Therapy . 2020;33(6). doi:10.1111/dth.14252

National Eye Institute. AREDS/AREDS2 frequently asked questions .

Ghoreishy SM, Mousavi SE, Asoudeh F, Mohammadi H. Zinc status in attention deficit/hyperactivity disorder: a systematic review and meta-analysis of observational studies . Sci Rep . 2021;11. doi:10.1038/s41598-021-94124-5

O'Connor JP, Kanjilal D, Teitelbaum M, Lin SS, Cottrell JA. Zinc as a therapeutic agent in bone regeneration . Materials (Basel). 2020;13(10):2211. doi:10.3390/ma13102211

Hunter J, Arentz S, Goldenberg J, et al. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials . BMJ Open . 2021;11(11):e047474. doi:10.1136/bmjopen-2020-047474

Mousavi SM, Hajishafiee M, Clark CCT, et al. Clinical effectiveness of zinc supplementation on the biomarkers of oxidative stress: A systematic review and meta-analysis of randomized controlled trials . Pharmacol Res . 2020;161:105166. doi:10.1016/j.phrs.2020.105166

Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health . Oxid Med Cell Longev . 2017;2017:8416763. doi:10.1155/2017/8416763  

Olechnowicz J, Tinkov A, Skalny A, Suliburska J. Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism . J Physiol Sci . 2018;68(1):19-31. doi:10.1007/s12576-017-0571-7

Miranda CTOF, Vermeulen-Serpa KM, Pedro ACC, Brandao-Neto J, Vale SHL, Figueiredo MS. Zinc in sickle cell disease: a narrative review . Journal of Trace Elements in Medicine and Biology . 2022;72. doi:10.1016/j.jtemb.2022.126980

Wang X, Wu W, Zheng W, et al. Zinc supplementation improves glycemic control for diabetes prevention and management: a systematic review and meta-analysis of randomized controlled trials . Am J Clin Nutr . 2019;110(1):76-90. doi:10.1093/ajcn/nqz041

Harvard T. H. Chan School of Public Health. Zinc .

National Institutes of Health Office of Dietary Supplements. Zinc fact sheet for consumers .

Zhang Y, Song M, Mucci LA, Giovanucci EL. Zinc supplement use and risk of aggressive prostate cancer: A 30-year follow-up study . European Journal of Epidemiology . 2022 Nov 3:1–10. doi:10.1007/s10654-022-00922-0

DailyMed. PR NATAL 400- beta carotene, ascorbic acid, cholecalciferol, .alpha.-tocopherol acetate, dl-, thiamine mononitrate, riboflavin, niacinamide, pyridoxine hydrochloride, folic acid, cyanocobalamin, calcium carbonate, iron protein succinylate, ferrous bisglycinate, magnesium oxide, zinc oxide, cupric oxide tablet kit .

By Jaime R. Herndon, MS, MPH Herndon is a freelance health/medical writer with a graduate certificate in science writing from Johns Hopkins University.

Zinc is a trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system . [1] Because it helps cells to grow and multiply, adequate zinc is required during times of rapid growth, such as childhood, adolescence, and pregnancy. Zinc is also involved with the senses of taste and smell.

Recommended Amounts  

RDA:  The Recommended Dietary Allowance (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women. Pregnancy and lactation requires slightly more at 11 mg and 12 mg, respectively.

UL:   The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for zinc is 40 mg daily for all males and females ages 19+ years.

Zinc and Health

Because zinc supports the growth and normal functioning of immune cells, even a mild or moderate deficiency can slow down the activity of lymphocytes, neutrophils, and macrophages that protect the body from viruses and bacteria. Zinc deficiency is a common health problem in children from low and middle-income countries that contributes to stunting of growth, diarrhea, pneumonia, and malaria. [2] The elderly who may have low zinc intakes from a poor appetite due to multiple diseases and medications are at risk for infections, such as pneumonia and skin ulcers, as reviewed in the next section.

Adequate zinc is needed to create new cells, particularly collagen and fiber-like tissues, a necessary function in repairing damaged cells. Zinc also supports immune cell activity that combats inflammation from a wound. Therefore the greatest benefit of zinc appears to be in people who are deficient in the mineral and who have severe wounds such as decubitus ulcers or extensive burns. Because people with these conditions have higher zinc needs and may have poor appetites, supplements or topical creams are used rather than relying on food intake alone. In these cases, zinc is often combined with other nutrients like protein, vitamin C, and L-arginine that also promote wound healing such as in a nutritional shake. [3] However, a benefit of zinc supplementation has not been shown in people with skin ulcers who have normal blood levels of zinc. [4]

Food Sources

Meats, poultry, and seafood are rich in zinc. Some plant foods like legumes and whole grains are also good sources of zinc, but they also contain phytates that can bind to the mineral, lowering its absorption.

• Shellfish: oysters, crab, lobster
• Nuts , seeds
• Whole grains
• Fortified breakfast cereals

Supplements

Zinc is available in supplement form as pills and lozenges. Excess zinc can interfere with the absorption of iron and copper. High doses can also cause nausea and even vomiting. Therefore it is important not to take supplemental zinc unless it is known that the diet is low in foods containing zinc or a zinc deficiency is confirmed. A registered dietitian can help to evaluate one’s diet and determine if zinc intake is low.

What about the use of zinc lozenges for colds?

Zinc is believed to prevent cold viruses from spreading and by reducing inflammation, which may shorten the duration of a cold. Research has shown mixed results of their effectiveness due to differences in the form of zinc, the dosage, and how long it was used. Yet some clinical trials support its effectiveness. A Cochrane review of clinical trials found that zinc lozenges did not prevent colds, but if taken within a day of the onset of cold symptoms (sore throat, sniffles), the lozenges could tame its severity. [5] However, it is noted that some of the trials were funded by pharmaceutical companies who may have had financial interest in or produced zinc lozenges.

Zinc lozenges can carry a few unpleasant side effects like having a metallic flavor and causing nausea, but some people would gladly trade these symptoms for a bout with a nasty cold.

Signs of Deficiency and Toxicity

A zinc deficiency is rare and is seen most commonly in people who do not absorb zinc well due to digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a zinc deficiency, as well as severe conditions with increased zinc needs like burns and sepsis (an infection caused by harmful bacteria entering the blood). Zinc is more efficiently absorbed when taken in smaller doses and in people who are deficient in the mineral.

Other groups at risk for zinc deficiency:

• Pregnant women. Increased zinc needs for the fetus and during lactation.
• Low amounts of zinc in human breast milk. High amounts of calcium and phosphorus in cow’s milk can lower zinc absorption.
• Vegetarians/vegans. Zinc intake is limited to plant foods like whole grains that have lower bioavailability than from animal foods.
• Decreased absorption and increased loss of zinc through the urine.

Signs of deficiency include:

• Loss of taste or smell
• Poor appetite
• Depressed mood
• Decreased immunity
• Delayed wound healing

Toxicity occurs almost exclusively from zinc supplements rather than food. There have been no reports of eating too much zinc from the diet alone. [1]

Signs of toxicity include:

• Nausea, vomiting
• Abdominal pain or cramping

Did You Know?

Zinc oxide was used in ointments to treat wounds, as noted in ancient Greek medical texts. Today, zinc oxide is still a popular over-the-counter treatment skin treatment. It can defend against sunburns by reflecting and scattering ultraviolet rays so they do not penetrate the skin. It is also used to treat inflamed skin conditions like burns, eczema, bedsores, and diaper rash. The compound forms a protective barrier on the skin’s surface, repelling away moisture and allowing the skin to heal. It may also aid enzymes to break down damaged collagen tissue so that new tissue can be formed. No negative side effects have been reported.

Vitamins and Minerals

• Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc: a Report of the Panel on Micronutrients. Washington, DC: National Academy Press; 2001. https://www.ncbi.nlm.nih.gov/books/NBK222317/ Accessed 10/17/2019.
• Mayo‐Wilson E, Junior JA, Imdad A, Dean S, Chan XH, Chan ES, Jaswal A, Bhutta ZA. Zinc supplementation for preventing mortality, morbidity, and growth failure in children aged 6 months to 12 years of age. Cochrane Database of Systematic Reviews . 2014(5).
• Ellinger S, Stehle P. Efficacy of vitamin supplementation in situations with wound healing disorders: results from clinical intervention studies. Current Opinion in Clinical Nutrition & Metabolic Care . 2009 Nov 1;12(6):588-95.
• Wilkinson EA. Oral zinc for arterial and venous leg ulcers. Cochrane Database of Systematic Reviews . 2014(9).
• Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev . 2011 Feb 16;(2):CD001364.

Last reviewed March 2023

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Introduction

Zinc, an essential mineral, is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in some cold lozenges, over-the-counter drugs sold as cold remedies, and some denture adhesive creams.

Zinc is involved in many aspects of cellular metabolism. It is required for the catalytic activity of hundreds of enzymes, and it plays a role in enhancing immune function, protein and DNA synthesis, wound healing, and cell signaling and division [ 1-4 ]. Zinc also supports healthy growth and development during pregnancy, infancy, childhood, and adolescence and is involved in the sense of taste [ 2 , 3 , 5 ].

The total amount of zinc in the body is approximately 1.5 g in women and 2.5 g in men [ 2 ]. Most of this zinc is stored in skeletal muscle and bone [ 1-3 ].

The processes that maintain zinc homeostasis are absorption of zinc from the diet, excretion into the gastrointestinal tract, and reabsorption in the gastrointestinal lumen [ 2 , 3 ]. In general, as zinc intakes rise, the amount of zinc absorbed also increases, but its fractional absorption drops [ 2 , 3 ].

Serum or plasma zinc levels are typically used in clinical practice to assess zinc status. In healthy people, the amount of zinc in serum or plasma is 80 to 120 mcg/dL (12 to 18 mcmol/L) [ 2 ]. Serum zinc levels below 70 mcg/dL in women and 74 mcg/dL in men indicate inadequate zinc status. However, both serum and plasma measures have important limitations. Zinc concentrations in serum are associated with the patient’s sex and age as well as the time of the blood draw (morning vs. evening) and do not always correlate with dietary or supplemental zinc intakes [ 6 ]. Zinc levels also fluctuate in response to other factors, including infections, changes in steroid hormones, and muscle catabolism during weight loss or illness [ 1 , 3 ]. Clinicians consider risk factors (such as inadequate caloric intake, chronic alcohol use, and malabsorptive digestive diseases) and signs of zinc deficiency (such as impaired growth in infants and children) when they assess a patient’s zinc status [ 1 ].

Recommended Intakes

Intake recommendations for zinc and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine [ 1 ]. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and sex, include the following:

• Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals
• Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA
• Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals
• Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects

*Adequate Intake (AI), equivalent to the mean intake of zinc in healthy, breastfed infants.

Sources of Zinc

The richest food sources of zinc include meat, fish, and seafood [ 3 ]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [ 7 ]. Eggs and dairy products also contain zinc [ 3 ]. Beans, nuts, and whole grains contain zinc, but the bioavailability of zinc from these foods is lower than that from animal foods because these foods contain phytates. Phytates, the storage form of phosphorus in plants, bind some minerals such as zinc in the intestine and form an insoluble complex that inhibits zinc absorption [ 1-3 , 8 ]. Fruits and vegetables contain very little zinc.

Breakfast cereals, which are often fortified with zinc, are a major source of zinc in the U.S. diet [ 3 ]. In U.S. children and adolescents, 12.1% to 18.4% of daily zinc intakes come from enriched and fortified foods [ 9 ].

The amount of zinc absorbed from food ranges from 5% to more than 50%, depending on the amount of plant-based foods (and thus of phytate) in the diet [ 3 ]. The absorption of zinc from mixed meals or diets containing a combination of animal-based and plant-based foods is lower than from diets or meals containing animal-based foods only [ 10 ].

Table 2 lists a variety of foods and their zinc content per serving [ 11 ].

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for zinc is 11 mg for adults and children age 4 years and older [ 12 ]. FDA does not require food labels to list zinc content unless zinc has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Dietary supplements

Zinc is available in supplements containing only zinc; supplements containing zinc in combination with other ingredients; and in many multivitamin/mineral products [ 13 ]. Supplements can contain any of a variety of forms of zinc, including zinc sulfate, zinc acetate, and zinc gluconate [ 14 ]. The Supplement Facts panel on a dietary supplement label declares the amount of elemental zinc in the product, not the weight of the entire zinc-containing compound.

Absorption of zinc from supplements containing zinc citrate or zinc gluconate is similar, at approximately 61% in young adults; the absorption from supplements containing zinc oxide is 50% [ 15 ]. Taking supplements containing 25 mg elemental iron or more at the same time as zinc supplements can reduce zinc absorption and plasma zinc concentrations [ 16-19 ]. However, the iron added to enriched or fortified foods does not interfere with zinc absorption.

Other sources

Products containing zinc include some labeled as homeopathic medications as well as nasal sprays that are sold over the counter to treat or prevent the common cold, manage flu symptoms, and support immune system health.

Some denture adhesive creams contain 17–34 mg/g zinc to enhance their adhesive properties [ 20 ]. Use as directed, resulting in intakes of 0.5–1.5 g zinc from these products per day, is not a concern. However, chronic, excessive use can lead to zinc toxicity, which can cause copper deficiency and neurologic diseases. Such toxicity has been reported in individuals who use at least one tube containing a total of 2.4 g or more denture cream each week for several years [ 21-23 ]. Many denture creams have been reformulated to omit zinc.

Zinc Intakes and Status

Most people in the United States consume adequate amounts of zinc, but people in certain age groups, especially older adults, might have marginal intakes. The average daily zinc intake from foods is 7.6–9.7 mg/day in children age 2–11 years, 10.1 mg/day in children and teens age 12–19 years, 13 mg/day in men older than 19, and 9.2 mg/day in women [ 24 ]. The average daily zinc intake from foods and supplements is 8.4–10.4 mg/day in children age 2–11 years, 10.7 mg/day in children and teens age 12–19 years, 16.4 mg/day in men, and 12.6 mg/day in women. In pregnant people age 20–40 years, the mean zinc intake is 12.4 mg/day from foods alone and 22.7 mg/day from foods and supplements [ 25 ].

Less than 1% of U.S. children age 2 to 8 years have zinc intakes from foods and supplements that are lower than the EAR. Among boys age 14 to 18 years, 1% have intakes below the EAR [ 9 ]. However, the proportion is much higher, 20.9%, in girls in this age group. National Health and Nutrition Examination Survey (NHANES) data from 2005 to 2016 show that among U.S. adults age 19 years and older, 15% have zinc intakes below the EAR [ 26 ].

In the United States, 3.8% of children younger than 10, 8.6% of males age 10 and older, and 8.2% of females have serum zinc concentrations below the serum zinc cutoff for sufficiency for their age and sex according to an analysis of 2011–2014 NHANES data [ 6 , 8 ]. The investigators used cutoffs developed by the Biomarkers of Nutrition for Development Zinc Expert Panel on the basis of a statistical definition: 57–65 mcg/dL for children younger than 10, 69–70 mcg/dL for females age 10 and older, and 61–74 mcg/dL for males age 10 and older [ 8 ].

Zinc deficiency based on serum or plasma concentrations is much more common in low-income and middle-income countries [ 27 ]. According to an estimate based on analyses of zinc and phytate available in national food supplies and the prevalence of stunting, approximately 17% of the world’s population is likely to have zinc deficiency [ 28 ].

Zinc Deficiency

Because zinc has many functions throughout the body, zinc deficiency affects many different tissues and organs [ 29 ]. Zinc deficiency can affect, for example, skin; bones; and the digestive, reproductive, central nervous, and immune systems [ 29 ].

The manifestations of zinc deficiency vary by age [ 29 ]. In infants and children, diarrhea is a common sign. In older children, alopecia, delayed growth, and frequent infections become more prevalent. In both infants and children, zinc deficiency can impair growth and lead to a loss of appetite and reproductive problems when they reach adulthood [ 2 , 3 , 27 , 30 ]. In populations with low intakes of absorbable zinc (e.g., from meat and fish), including many low-income and middle-income countries, zinc deficiency affects the health of pregnant people and their infants by increasing the risk of child morbidity (including premature birth and low birthweight) and mortality, maternal morbidity, and adverse birth outcomes [ 27 ]. In addition, zinc deficiency can interfere with the senses of taste and smell [ 5 ]. Zinc deficiency in older adults can cause delays in wound healing and changes in cognitive and psychological function [ 29 ].

Groups at Risk of Zinc Inadequacy

The following groups are among those most likely to have inadequate zinc status.

People with gastrointestinal disorders or who have had bariatric surgery

Zinc inadequacy is common in people with inflammatory bowel disease (IBD, which includes ulcerative colitis and Crohn’s disease) or bariatric surgery involving resection of the gastrointestinal tract because of poor dietary intakes, decreased absorption, or increased urinary excretion as a result of inflammation [ 31 , 32 ]. Approximately 15% to 40% of people with IBD have zinc deficiency during active disease states and while in remission [ 31 , 32 ]. In patients with zinc deficiency, the risk of IBD-related symptoms (including anemia, hemorrhage, and abdominal or perianal fistula) increases, and these patients are more likely to need hospitalization or surgery. Zinc supplementation might reduce these risks [ 31 ].

Approximately 50% of people with newly diagnosed celiac disease have a high risk of zinc inadequacy or deficiency; potential contributors to this risk might include zinc malabsorption and mucosal inflammation [ 33 , 34 ]. These deficiencies sometimes persist even when people with celiac disease avoid foods containing gluten [ 34 ].

Vegetarians (especially vegans)

The bioavailability of zinc from vegetarian diets is lower than from nonvegetarian diets because vegetarians typically eat large amounts of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption [ 2 ]. In addition, meat is high in bioavailable zinc [ 35 ]. As a result, vegetarians and vegans usually have lower dietary intakes of zinc and lower serum zinc levels than nonvegetarians [ 36 ].

Vegetarians and vegans might benefit from using certain food preparation techniques that reduce the binding of zinc by phytates and increase its bioavailability, such as soaking beans, grains, and seeds in water for several hours before cooking them [ 37 ]. In addition, organic acids in fermented foods might increase zinc absorption [ 37 ]. Vegetarians and vegans might also benefit from zinc supplements [ 38 ].

People who are pregnant or lactating

During pregnancy, the amount of zinc needed increases to accommodate fetal growth, and the FNB therefore recommends that pregnant people consume 3 mg/day more zinc than nonpregnant people in the same age group [ 1 , 3 ]. Similarly, the zinc requirement increases by 4 mg/day during lactation.

NHANES data from 2001 to 2014 show that 11% of pregnant people in the United States have total zinc intakes from foods and supplements that are below the EAR [ 25 ]. Low serum zinc concentrations during pregnancy might increase the risk of preeclampsia and low-birthweight infants [ 39 , 40 ]. Routine zinc supplementation during pregnancy does not appear to reduce the risk of low birthweight, stillbirth, or neonatal death, but it might lower the risk of preterm birth [ 41 ].

During lactation, some [ 42 , 43 ] but not all [ 44 ] studies show that adequate intakes of foods rich in zinc increase concentrations of the mineral in breast milk. Evidence is also conflicting on whether zinc supplementation during lactation increases the zinc content of breast milk [ 45 , 46 ].

Older infants who are exclusively breastfed

Zinc concentrations in breast milk peak during the first month after birth and then decline by approximately 75% by the ninth month [ 3 ]. Because of this sharp drop, human breast milk alone is not sufficient to meet the infant’s zinc requirement after age 6 months [ 3 , 47 ]. The FNB recommends that in addition to breast milk, infants age 7–12 months consume age-appropriate foods or formula containing zinc [ 1 ].

Children with sickle cell disease

Children with sickle cell disease (SCD) have a high risk of zinc insufficiency or deficiency, possibly as a result of the chelation therapy used to treat iron overload [ 3 , 48 ]. Children with SCD and low zinc status often are shorter and weigh less than age-matched peers, and they also have a higher risk of maturation delays, vaso-occlusive pain crises (blockages of blood flow to an area of the body), and associated hospitalizations [ 48 ]. Supplemental zinc might enhance growth in children with SCD and decrease the risk of bacterial infections, hospitalizations, and vaso-occlusive pain crises [ 3 , 48 , 49 ].

People with alcohol use disorder

Low zinc status has been observed in 30% to 50% of people with alcohol use disorder [ 1 , 50 ]. Ethanol consumption decreases intestinal absorption of zinc and increases urinary zinc excretion [ 1 , 50 , 51 , 52 ]. In addition, the variety and amount of food consumed by many people with alcohol use disorder is limited, leading to inadequate zinc intake [ 53 , 54 ].

Zinc and Health

This section focuses on the following diseases and disorders in which zinc might play a role: the common cold, pneumonia in children, HIV in children and adults, acute childhood diarrhea (which often results from infections), age-related macular degeneration (AMD), and type 2 diabetes (T2D). For information on zinc and COVID-19, see Dietary Supplements in the Time of COVID-19 .

The common cold

Researchers have hypothesized that zinc could reduce the severity and duration of cold signs and symptoms by directly inhibiting rhinovirus binding and replication in the nasal mucosa and suppressing inflammation [ 55 , 56 ]. In studies examining the effects of zinc supplements on the common cold, zinc is usually administered in a lozenge or syrup that temporarily sticks to the mouth and throat, placing the zinc in contact with the rhinovirus in those areas.

The results from clinical trials that have examined the effects of zinc supplements on the common cold have been inconsistent. Overall, however, supplemental zinc in lozenge or syrup form appears to reduce the duration, but not the severity, of signs and symptoms of the common cold when taken shortly after a person develops a cold [ 57-60 ].

In one clinical trial, 50 adults took a zinc acetate lozenge (13.3 mg zinc) or placebo every 2–3 wakeful hours within 24 hours of developing the common cold for as long as they had cold symptoms. In comparison with placebo, the zinc lozenges reduced the duration of colds by 3 days and the severity of cold symptoms (cough, nasal discharge, and muscle aches) [ 61 ]. In another clinical trial, 273 adults with experimentally induced colds were randomly assigned to take zinc gluconate (13.3 mg zinc) or zinc acetate (5.0 mg or 11.5 mg) lozenges every 2 to 3 hours while awake, for a total of six lozenges per day, or placebo, for up to 14 days [ 62 ]. Duration of illness was 1 day less with the zinc gluconate supplements than with the placebo, but the lozenges had no effect on symptom severity. Furthermore, the 5.0 and 11.5 mg zinc acetate lozenges had no effect on either cold duration or severity. In a second trial described in the same report, neither zinc gluconate nor zinc acetate lozenges affected the duration or severity of cold symptoms in comparison with placebo in 281 adults with colds [ 62 ].

A 2021 systematic review and meta-analysis included 28 randomized controlled trials (including the three described above) with a total of 5,446 participants (mostly adults younger than 65 years) who had a community-acquired viral respiratory tract infection or were inoculated with a rhinovirus [ 57 ]. Most trials provided zinc in the form of zinc acetate or gluconate lozenges at total daily doses of 45 mg to 300 mg for up to 2 weeks, but some trials used nasal sprays or gels. In participants who used products containing zinc, symptoms resolved an average of 2 days earlier than in those who received a placebo. However, average daily symptom severity did not differ between those who were and were not treated with zinc. The author of an earlier systematic review concluded that the use of zinc lozenges at doses of over 75 mg/day reduced the duration of the common cold, whereas lower doses did not [ 59 ].

Additional research is needed to determine the optimal dosage, formulation, and administration schedule before a general recommendation can be made regarding the use of lozenges, gels, and sprays containing zinc to reduce the severity and duration of symptoms of the common cold [ 58-60 ].

Pneumonia in children

In low-income countries, pneumonia is responsible for 15% of all deaths in children younger than 5 years and for 19% of all childhood deaths [ 63 ]. Poor zinc status is associated with greater susceptibility to pneumonia, more severe disease, and higher mortality risk in children [ 64-67 ].

Several clinical trials have examined the effects of zinc supplementation on the incidence of pneumonia and as an adjunctive treatment for pneumonia. A 2016 Cochrane Review of six trials in low-income countries found that supplementation with 10–20 mg zinc for up to 20 months in a total of 5,193 children age 2 to 59 months resulted in lower incidence and prevalence of pneumonia than placebo [ 63 ].

However, most research suggests that the adjunctive use of zinc supplements to treat pneumonia in children does not affect mortality or time to recovery. A 2020 systematic review and meta-analysis included 11 clinical trials in children age 2 to 60 months with mostly severe pneumonia in low- and middle-income countries [ 68 ]. Mortality rates from pneumonia and time to recovery from severe pneumonia did not differ between children treated with 10–20 mg/day supplemental zinc and those treated with placebo for 7–14 days or until discharge. Another meta-analysis of six placebo-controlled trials that included 2,216 children age 2 to 60 months found that zinc supplementation reduced mortality rates from severe pneumonia but not rates of treatment failure or of changes in antibiotic therapy [ 69 ].

HIV in children and adults

HIV infection reduces the absorption and metabolism of zinc from foods [ 3 ]. In addition, people with HIV often have diarrhea, which can result in excessive losses of zinc. For these reasons, people with HIV often have low plasma or serum zinc levels.

Several clinical trials have found some beneficial effects of zinc supplementation to manage the morbidity and mortality associated with HIV infection. One trial, for example, randomly assigned 231 adults who had HIV and plasma zinc levels lower than 75 mcg/dL to supplemental zinc (12 mg/day for women or 15 mg/day for men) or placebo for 18 months [ 70 ]. The supplements reduced rates of immunological failure events (CD4+ T-cell counts less than 200 cells/mL) by 76% and rates of diarrhea by 60% but had no effect on mortality. In another trial in Iran that randomized 146 adults with HIV to 50 mg/day zinc, 200 mcg/day selenium, or placebo for 6 months and then followed participants for another 3 months, the zinc supplements decreased rates of opportunistic infections but did not improve CD4+ T-cell counts [ 71 ].

However, findings were less positive in two Cochrane Reviews and another trial (not included in either Cochrane Review) that assessed the potential benefits of supplementation with micronutrients, including zinc, or placebo in various populations with HIV. The first Cochrane Review, which focused on micronutrient supplementation for children with HIV, included two trials that administered 10 mg/day zinc with or without vitamin A for up to 15 months in a total of 128 children with HIV in South Africa [ 72 ]. One of these trials found that zinc supplementation had no beneficial effects in comparison with vitamin A, whereas the other found that the risk of watery diarrhea was 49% lower with zinc supplements than with placebo.

A subsequent Cochrane Review that evaluated micronutrient supplements for adults with HIV included six placebo-controlled trials of zinc supplements (12–50 mg/day for 14 days to 18 months or 1 weekly 90 mg dose for 6 months) in a total of 826 participants [ 73 ]. The authors concluded that although zinc supplements might improve zinc status, the supplements appeared to have little if any effect on CD4+ T-cell counts or viral load and inconclusive effects on mortality and diarrhea frequency. In a trial in 400 pregnant people with HIV in Tanzania, 25 mg/day zinc until 6 weeks after delivery did not result in any differences in birth weight, duration of gestation, or rates of fetal mortality or early mother-to-child transmission of HIV in comparison with placebo [ 74 , 75 ]. In addition, zinc supplementation did not affect maternal viral load or CD4+, CD8+, or CD3+ T-cell counts. However, the supplements blunted the rise in hemoglobin concentrations between baseline and 6 weeks postpartum.

More evidence is required to determine whether zinc supplements might be helpful for people with HIV.

Childhood acute diarrhea

Acute diarrhea is associated with high mortality rates among children in low-income countries, where it causes about 525,000 deaths annually [ 76 , 77 ]. Zinc is used to treat acute diarrhea in children, especially in low-income countries where zinc deficiency is common. Scientists believe that zinc’s beneficial effects stem from its role in supporting adaptive immunity and maintaining the mucosal integrity of the gastrointestinal system [ 76 ].

Clinical trials show that zinc supplementation helps shorten the duration of diarrhea in children in low-income countries. A 2016 Cochrane Review included 33 trials that compared the effects of zinc supplementation with placebo in 10,841 children age 1 month to 5 years with acute or persistent diarrhea [ 78 ]. Most studies were conducted in Asian countries with high rates of zinc deficiency. The investigators administered zinc in the form of zinc acetate, zinc gluconate, or zinc sulfate. The most common dose was 20 mg/day, and about half the studies administered zinc for 2 weeks. The authors concluded, on the basis of evidence of low to moderate certainty, that zinc supplementation shortens the duration of diarrhea by about half a day in children older than 6 months and reduces the likelihood that diarrhea will persist for at least 7 days by 27%. In children younger than 6 months, however, zinc supplementation did not affect mean duration of diarrhea or persistence of diarrhea for 7 days. In addition, evidence that the authors deemed to have high certainty showed that zinc supplementation reduces the duration of diarrhea in children with signs of malnutrition by about a day.

A 2018 systematic review and meta-analysis had similar findings. It examined the use of zinc alone or in combination with other treatments for acute diarrhea and gastroenteritis in 174 studies in 32,430 children, mostly from low- and middle-income countries [ 79 ]. The authors concluded that zinc was one of the most effective interventions of those examined, especially when it was combined with Saccharomyces boulardii (a probiotic) or smectite (a natural clay that contains minerals), for reducing the duration of acute diarrhea and gastroenteritis in children. Analyses showed that zinc alone or in combination reduced the duration of diarrhea by about ¾ to 1½ days.

The World Health Organization and UNICEF recommend short-term zinc supplementation—20 mg zinc per day, or 10 mg for infants under 6 months, for 10 to 14 days—to treat acute childhood diarrhea [ 80 ]. Most trials of zinc supplementation for diarrhea have been conducted in low-income countries [ 76 ]. Zinc supplements might have only a marginal effect on diarrhea duration in well-nourished children.

Age-related macular degeneration

AMD is the leading cause of significant vision loss in older people [ 81 ]. The human retina has a high zinc concentration, and research has shown that supplements containing both zinc and antioxidants might delay the progression of AMD and vision loss, possibly by preventing cellular damage in the retina [ 3 , 82 , 83 ].

Observational evidence suggests a link between higher zinc intakes and a lower risk of AMD. In a population-based cohort study in the Netherlands that included 4,170 adults age 55 or older, dietary zinc intake was inversely associated with the risk of AMD over a mean follow-up period of 8 years [ 84 ]. Similarly, a study of 2,464 adults age 49 or older in Australia found that at 5-year and 10-year follow-up, participants with intakes of zinc from food and supplements in the top decile (at least 15.8 mg/day) had a 44% lower risk of any AMD and a 46% lower risk of early AMD than participants in all other deciles [ 85 ].

Clinical trial evidence has confirmed the benefits of zinc supplementation, in combination with certain antioxidants, for slowing the progression of AMD. The Age-Related Eye Disease Study (AREDS) was a clinical trial in 4,757 participants age 50 to 80 years with a high risk of advanced AMD (i.e., they had intermediate AMD or advanced AMD in one eye and good vision in the other eye) [ 83 ]. AREDS found that participants who took a supplement each day containing 80 mg zinc in the form of zinc oxide, 15 mg (7,500 mcg retinol activity equivalent [RAE]) beta-carotene, 180 mg (400 International Units [IU]) vitamin E in the form of dl-alpha-tocopheryl acetate, 500 mg vitamin C, and 2 mg copper for 5 years had a 25% lower risk of advanced AMD than those taking a placebo.

The follow-up AREDS2 study confirmed the value of the AREDS supplement in reducing the progression of AMD in 4,203 participants over a median follow-up period of 5 years [ 86 ]. AREDS2 also showed that a formulation providing 25 mg zinc (about one-third the amount in the original formulation) provided the same protective effect against advanced AMD. However, because AREDS2 had fewer participants than the original AREDS study, and fewer than half took the formula containing less zinc, the researchers viewed this finding as preliminary. The National Eye Institute recommends use of an AREDS formulation providing 80 mg zinc [ 87 , 88 ].

Individuals who have or are developing AMD should talk to their health care provider about their zinc intakes and the supplement formulations used in the AREDS studies.

Type 2 diabetes

Zinc concentrations are often low in people with T2D [ 2 , 3 ]. Researchers therefore hypothesize that zinc depletion might play a role in diabetes progression.

Several observational studies have found an association between zinc intakes and risk of T2D. In a systematic review and meta-analysis that included 16 observational studies conducted in the United States, Australia, Sweden, India, and Japan with a total of 146,027 men and women age 18 to 84 years, the risk of T2D was 13% lower in participants with the highest zinc intakes than in those with the lowest intakes [ 89 ]. When the researchers analyzed the influence of area of residence on the results, the associations between zinc intakes and T2D risk were significant only for studies conducted in rural areas and not those conducted in urban areas.

Clinical trials have assessed the utility of zinc supplements to reduce the risk of T2D or to manage its complications. In a 2015 Cochrane Review of the clinical trial evidence on zinc supplementation for T2D prevention, only three trials with a total of 128 participants met the inclusion criteria [ 90 ]. These studies administered 30 mg to 100 mg zinc (in the form of zinc sulfate or zinc amino chelate) per day for 4 to 12 weeks, but the quality of these studies could not be assessed because of the lack of relevant information in the study reports. The Cochrane Review authors concluded that evidence is lacking on which to base conclusions about the use of zinc supplementation to prevent T2D.

However, studies published since the Cochrane Review have had more positive findings. A systematic review and meta-analysis included nine placebo-controlled trials assessing the effects of zinc supplementation (7 mg/day to 150 mg/day) for 6 to 52 weeks on lipid profiles in a total of 424 people with T2D [ 91 ]. The supplements had beneficial effects on serum levels of triglycerides and total cholesterol but not on serum low-density lipoprotein (LDL) cholesterol or high-density lipoprotein (HDL) cholesterol levels.

A second systematic review and meta-analysis compared the effects of low-dose zinc supplements (less than 25 mg/day) with those of high-dose supplements (25 to 75 mg/day) on risk factors for T2D and cardiovascular disease in 27 clinical trials (including two from the 2015 Cochrane Review) [ 92 ]. Zinc supplements were administered for 4 weeks to 12 months (mean 11 weeks) to a total of 1,042 participants age 6 to 106 years (but most studies included adults age 20 to 70 years) and placebo to 974 participants. Although low-dose and high-dose zinc supplements had beneficial effects on several outcomes assessed, low doses of zinc and longer administration improved a larger number of risk factors. For example, studies that administered zinc supplements for less than 12 weeks had beneficial effects on fasting blood glucose, insulin resistance, and triglyceride levels, whereas studies that administered the supplements for longer had positive effects on fasting blood glucose, hemoglobin A1c, triglyceride, total cholesterol, and LDL cholesterol levels. Sensitivity analyses showed no significant effect of zinc dosage on these outcomes.

A third systematic review and meta-analysis evaluated the effects of zinc supplements on T2D prevention and management in 32 trials that administered zinc supplements (4 to 240 mg/day zinc, mean 35 mg/day) or placebo for 1 to 12 months to a total of 1,700 adults age 18 and older with T2D (except that one included study was in children age 6 to 10 years) [ 93 ]. The supplements reduced fasting glucose, 2-hour postprandial glucose, fasting insulin, insulin resistance, glycated hemoglobin, and C-reactive protein levels. Glycemic indicators did not vary by zinc dosage (less than 30 mg/day or at least 30 mg/day) or duration of supplementation (1 month or more than 1 month).

Research has also explored the potential benefits of zinc supplementation in people with gestational diabetes. A systematic review and meta-analysis of five placebo-controlled trials that included 263 people with gestational diabetes evaluated the effects of zinc supplementation (4 to 30 mg/day zinc with or without vitamin E, magnesium, calcium, vitamin D, or a combination) on metabolic status [ 94 ]. The supplements had beneficial effects on fasting plasma glucose, insulin, and insulin resistance, but did not affect LDL or total cholesterol levels. However, because this analysis included studies that administered zinc in combination with other nutrients, the potential contribution of zinc by itself cannot be assessed.

Up to one quarter of people with T2D develop diabetic foot ulcers, which can result in amputation [ 95 ]. A Cochrane Review of nutritional interventions to treat diabetic foot ulcers included one trial in 60 participants of 50 mg zinc (in the form of zinc sulfate) or placebo for 12 weeks [ 96 ]. The authors concluded that whether zinc supplements affect diabetic foot ulcers over time is uncertain.

Overall, the evidence to date is insufficient to support any conclusions about the impact of zinc supplementation on the prevalence or severity of T2D, gestational diabetes, or diabetic foot ulcers.

Health Risks from Excessive Zinc

High zinc intakes can cause nausea, dizziness, headaches, gastric distress, vomiting, and loss of appetite [ 2 , 3 ]. If used for weeks, doses of 50 mg zinc or more—typically from supplements or excessive use of denture adhesive creams that contain zinc—can interfere with copper absorption (which can cause low copper status), reduce immune function, and lower HDL cholesterol levels [ 1-3 , 97 ]. The amount of zinc obtained from food is rarely as high as 50 mg, so the zinc in foods is unlikely to cause zinc toxicity. Very high doses of zinc from supplements (142 mg/day) might also interfere with magnesium absorption and disrupt magnesium balance [ 98 ].

According to a few reports, overuse of denture adhesive creams containing up to 34 mg zinc per gram of product can lead to neurological symptoms (including sensory ataxia and myelopathy) and anemia. Zinc-free formulations are available to prevent these effects [ 2 , 20 , 21 ].

The FNB has established ULs for zinc from food and supplements for healthy individuals on the basis of levels that have an adverse effect on copper status (Table 3) [ 1 ]. The ULs do not apply to individuals receiving zinc for medical treatment, but such individuals should be under the care of a physician.

Interactions with Medications

Zinc has the potential to interact with certain medications. In addition, several types of medications might adversely affect zinc levels. A few examples are provided below. Individuals taking these and other medications on a regular basis should discuss their zinc status with their health care providers.

Antibiotics

Both quinolone antibiotics (such as Cipro) and tetracycline antibiotics (such as Achromycin and Sumycin) might interact with zinc in the gastrointestinal tract, which could inhibit the absorption of both zinc and the antibiotic if they are taken at the same time [ 99 , 100 ]. Taking the antibiotic at least 2 hours before or 4–6 hours after the zinc supplement minimizes this interaction [ 99 ].

Penicillamine

Zinc can reduce the absorption and action of penicillamine, a drug used to treat rheumatoid arthritis and Wilson disease [ 101 ]. To minimize this interaction, people should take zinc supplements and penicillamine at least 1 hour apart.

Thiazide diuretics, such as chlorthalidone (Hygroton and Thalitone) and hydrochlorothiazide (e.g., Esidrix and HydroDIURIL), increase zinc excretion in the urine. This increased excretion, in turn, decreases serum zinc concentrations [ 102 ].

Zinc and Healthful Diets

The federal government’s 2020–2025 Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. ... In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy)."

The Dietary Guidelines for Americans describes a healthy eating pattern as one that

• Some dairy products are good sources of zinc. Some ready-to-eat breakfast cereals are fortified with zinc.
• Some meats contain high amounts of zinc. Fish and seafood are good sources of zinc.
• Limits foods and beverages higher in added sugars, saturated fat, and sodium.
• Limits alcoholic beverages.
• Stays within your daily calorie needs.
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This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Updated: September 28, 2022 History of changes to this fact sheet

The Best Form of Zinc to Take

If you feel the sniffles coming on, you may have heard that taking zinc for a cold can help get your body back to normal faster. That may be true, but zinc is responsible for so much more in the grand scheme of your health.

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Zinc is an essential micronutrient that's vital to many aspects of your health. Although whole-food sources are always the best way to get your nutrients, you may benefit from a zinc supplement if you have a deficiency.

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Many forms of zinc supplements are available, so it's helpful to understand your choices when deciding which is the best form of zinc for you.

Choose a chelated form of zinc supplement for the best bioavailability in your body.

Benefits of Zinc

Zinc is an important element required for the chemical reactions of over 300 enzymes, according to Oregon State University (OSU).

1. Supports a Strong Immune System

Zinc is necessary for the proper functioning of your immune system. That's why zinc is most commonly used as a supplement to help improve immunity, William Li, MD , president and medical director of the Angiogenesis Foundation and author of Eat to Beat Disease , tells LIVESTRONG.com.

2. May Shorten the Life of a Cold

As we mentioned, taking zinc at the first sign of a cold (within the first 24 hours) could reduce both how long the cold lasts and the severity of symptoms, according to a November 2011 meta-analysis in ‌ The Journal of Family Practice ‌.

3. Supports Eye Health

Specifically, zinc supplements might help slow the progression of age-related macular degeneration (AMD), Dr. Li says.

Malnutrition in older adults is a concern and often a cause for zinc deficiency. As such, research indicates that zinc supplementation may be able to have positive effects on AMD, according to a July 2020 paper in the ‌ International Journal of Molecular Sciences ‌ .

4. Aids in Wound Healing

Zinc is essential in the healing process. People who have skin ulcers or low levels of zinc may benefit from supplementing with zinc, per the Mayo Clinic .

How Much Zinc Do You Need?

For safety, and to prevent deficiency, the recommended dietary allowance (RDA) for zinc is based on age and sex assigned at birth.

These values include the total zinc intake from food sources, including fortified foods, forms of supplements and multivitamins, medications and household items containing zinc.

Recommended Daily Allowance for Zinc

Symptoms of Zinc Deficiency

"True zinc deficiency is rarely seen," Dr. Li points out, "but it is possible to determine if zinc levels are unusually low if a person has symptoms."

Symptoms of a zinc deficiency that might prompt a call to your doctor include:

• Poor wound healing
• Recurrent viral illness
• Loss of appetite
• Delayed sexual maturation or impotence
• Eye and skin lesions
• Weight loss
• Taste abnormalities
• Mental lethargy
• Growth retardation in children

Types of Zinc

Zinc supplements are available in capsule, tablet, time-released, powdered, syrup, nasal spray and lozenge forms. Zinc is often included as part of a multivitamin formula.

Best Form of Zinc: Chelated

Your body does not naturally digest zinc easily. To make it more bioavailable, zinc can be chelated, which means it is bonded to another compound to make it absorbable.

Chelated zinc is also the most studied form of zinc in humans, although the National Institutes of Health (NIH) indicates that it is not entirely clear which form is better than another.

Dr. Li recommends the following forms of chelated zinc, as they're generally well absorbed:

• Zinc gluconate
• Zinc citrate
• Zinc picolinate

Other common forms of chelated zinc include:

• Zinc orotate
• Zinc acetate

Zinc acetate may be your best bet when looking for a lozenge to help your common cold symptoms. Findings of a 2017 study in ‌ Open Forum Infectious Diseases ‌ recommended consuming zinc acetate lozenges within 24 hours of the onset of a cold for a three-fold increase in the rate of recovery.

Try These Zinc Supplements

• ‌ Nature's Bounty Zinc Gluconate: ‌$3.65 for a 100-day supply; Amazon.com
• ‌ Thorne Zinc Picolinate: ‌ $35 for a 180-day supply; Amazon.com
• ‌ Carlson Zinc Ease Lemon Lozenge, Zinc Citrate: ‌ $8.42 for 32 lozenges; Amazon.com

Inorganic Zinc Supplements

Inorganic zinc may not be as effective or useable by your body as chelated zinc sources.

Some forms of inorganic zinc are:

• Zinc sulfate

Dr. Li adds that zinc sulfate is the type that is least absorbed by the body.

Zinc oxide, when given as an oral supplement, was found to have a significantly lower level of bioavailability than zinc citrate or zinc gluconate in a February 2014 study in the ‌ The Journal of Nutrition ‌ . You might be more familiar with zinc oxide as a topical agent, used in sunscreens or for treatment of skin conditions.

Do You Need a Supplement?

If you cannot get an adequate amount of zinc from your diet or if you have a medical condition, you may need to take a zinc supplement . Some reasons you may be at risk for low levels of zinc in your body include the following, according to OSU:

• Vegetarians may need more than the RDA for zinc due to low bioavailability of zinc from plant-based foods.
• Medical or digestive disorders that inhibit the absorption of nutrients, such as Crohn's, colitis, chronic diarrhea or IBS
• Chronic liver disease or sickle cell anemia
• Alcohol abuse

Safety and Side Effects

Dr. Li gives some pointers of the safety and side effects of zinc supplementation: "Zinc is an overall safe supplement to take at usual doses, which is 40 mg or less per day. Some studies suggest high doses (100 mg or higher) may be associated with an increased risk of developing advanced prostate cancer compared to men who did not take zinc."

Intake of zinc above the recommended upper level could result from a combination of dietary supplements, multivitamins, food and food additives, ingestion of zinc-containing medications or household products.

"More common side effects of zinc supplementation are a metallic taste in the mouth, nausea and GI upset," adds Dr. Li.

Adverse health effects from zinc toxicity can occur suddenly or over a period of time, such as taking more than the recommended amount of lozenges.

Zinc toxicity symptoms may include:

• Stomach pains

Drug Interactions

If you are taking zinc supplements, use caution if you are on antibiotics, penicillamine or thiazide diuretics, according to the Mayo Clinic . Ensure you always have a conversation with your doctor about the safety of your supplements if you are taking any medication.

Food Sources of Zinc

If you eat a balanced diet, you should be able to get your daily zinc needs from food. Getting your zinc from food also provides fiber and energy in the form of fats, proteins and carbohydrates, and is a balanced source of minerals and vitamins.

A wide variety of foods provide zinc, with oysters containing more zinc per serving than any other food, according to the NIH . Oysters supply 74 milligrams per 3-ounce serving, which is 494 percent of your RDA. Other good food sources of zinc are:

• ‌ Meat: ‌ beef, chicken, pork
• ‌ Fish and seafood: ‌ salmon, crab, lobster
• ‌ Fortified foods: ‌ breakfast cereals, snack bars
• ‌ Beans and legumes: ‌ baked beans, kidney beans, chickpeas, green peas
• ‌ Dairy products: ‌ cheese, yogurt, milk
• ‌ Nuts: ‌ almonds, cashews
• Oregon State University: Linus Pauling Institute: "Zinc"
• National Institutes of Health: "Zinc"
• Mayo Clinic: "Zinc"
• The Journal of Nutrition: "Zinc Absorption by Young Adults From Supplemental Zinc Citrate Is Comparable With That From Zinc Gluconate and Higher Than From Zinc Oxide."
• Open Forum Infectious Diseases: "Zinc Acetate Lozenges May Improve the Recovery Rate of Common Cold Patients: An Individual Patient Data Meta-Analysis"
• NIH: "Zinc Factsheet for Consumers"
• International Journal of Molecular Sciences: "Zinc and Autophagy in Age-Related Macular Degeneration"
• The Journal of Family Practice: "Zinc for the common cold—not if, but when"

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Zinc: Important Functions, Health Benefits, and Side Effects

Zinc is a nutritionally essential mineral that has a wide range of roles in the human body.

It is also one of the most widespread deficiencies in the world, with an estimated two billion people around the world having an inadequate intake ( 1 ).

In this article, we examine some of the key functions and potential health benefits of zinc.

What Is Zinc?

Zinc is a trace mineral, which means that we need to obtain small amounts of it through our diet to remain healthy.

Gaining adequate levels of the mineral is crucial because it affects everything from our immune system to protein and DNA synthesis ( 2 ).

As previously mentioned, zinc deficiency is prevalent in the present day. On this note, approximately 17.3% of the global population does not get enough dietary zinc ( 3 ).

Although inadequate zinc intake is more widespread in the developing world, it affects developed countries too.

For example, a recent study showed that more than 8% of US adults have insufficient blood levels of zinc ( 3 ).

Recommended Intake Levels

The recommended daily intake levels of zinc depend on age and gender.

In the tables below, you can see the current recommended dietary allowances ( 4 );

Additionally, it is recommended that women under the age of eighteen consume 12 mg of zinc while pregnant and 13 mg if they are breastfeeding. These numbers drop to 11 mg and 12 mg respectively, for women over the age of nineteen.

Functions, Role in the Body, and Health Benefits

In this next section, we will look at some of the primary functions of zinc and the potential health benefits it may confer.

1) Important For Physical Development and Growth

Zinc plays a key role in growth, and for this reason, it is a vital nutrient for young children.

For instance, the mineral may influence ( 5 , 6 , 7 );

• Cognitive function and proper brain development
• Physical and muscular development
• Emotional development and learning capacity
• Bone function and general growth

As a result, researchers believe that an insufficient intake of zinc during key growth phases may stunt growth ( 8 , 9 ).

2) Supports a Healthy Immune System

In addition to the role zinc plays in physical growth, it is also important for maintaining a healthy immune response.

For one thing, the availability of zinc modulates the body’s immune response. Thus, we require sufficient levels of the mineral to achieve optimal immunity and protection against inflammation ( 10 ).

Animal studies in this area also demonstrate that increasing zinc levels can protect against induced oxidative stress ( 11 , 12 ).

How Does Zinc Affect Immune Response?

All in all, there are many different ways through which zinc can increase the immune response.

Firstly, zinc is a cofactor for various antioxidant enzymes such as superoxide dismutase 1 (SOD1). Research shows that a lack of zinc availability increases the production of free radicals, which can cause oxidative stress and inflammation ( 13 ).

Another example is how zinc upregulates certain proteins (such as Nrf2), which can increase the production of glutathione, known as the body’s “master antioxidant” ( 14 ).

3) Zinc May Improve Fasting Blood Glucose Levels

Research suggests that zinc may play a role in maintaining healthy blood glucose levels.

In a systematic review of 12 studies, zinc supplementation in patients with type 2 diabetes lowered fasting blood glucose ( 15 ).

Evidence from animal studies also supports this finding. For instance, supplementing mice with zinc appears to lower their blood glucose and insulin levels ( 16 ).

A recent randomized, placebo-controlled clinical trial further supported the potential blood glucose-regulating properties of zinc.

In this study, researchers split more than 200 participants with prediabetes into a treatment group (20 mg zinc daily) and a placebo group. The clinical trial had a duration of 12 months.

The results of the trial found that ( 17 );

• Significantly more people in the placebo group (25%) developed type 2 diabetes compared to the zinc treatment group (11%).
• Fasting blood glucose, markers of insulin resistance, and LDL-C were “ significantly lower” in the zinc-treated group.
• Beta-cell function improved “ significantly” in the zinc-treated group.

4) Crucial For Normal Wound Healing

One of the most useful functions of zinc is the role it plays in enabling our body’s wound healing system.

To accomplish this, zinc influences every aspect of the wound healing process, from coagulation and inflammation to the remodeling of tissue and scar formation ( 18 ).

For this reason, an inadequate intake of zinc can slow down the wound healing process ( 19 ).

On this topic, a randomized, placebo-controlled trial examined the impact of zinc supplementation on wound healing. In this study, 60 patients with diabetic foot ulcers were either given daily zinc supplements or a placebo.

Over the length of the 12-week intervention trial, patients in the zinc group saw “ significant reductions” in ulcer size as well as statistically significant falls in fasting blood glucose ( 20 ).

5) Sufficient Zinc Status Increases the Bioavailability of Folate

We should not only consider the nutrients we eat, but also the various interactions between different nutrients.

For instance, a deficiency in copper increases the amount of vitamin B5 we need, and selenium and vitamin E share a range of metabolic functions.

These nutrient interactions affect most vitamins and minerals, and zinc is no exception. On the positive side, a higher intake of zinc may increase the relative bioavailability of folate.

For example, an enzyme activated by zinc, known as GTP cyclohydrolase I, plays a vital role in the absorption of dietary folate ( 21 ).

Furthermore, a variety of studies show that insufficient zinc levels decrease our ability to absorb and metabolize folate ( 22 ).

6) Promotes Healthy Eyesight

Adequate levels of zinc are necessary to produce retinal from retinol.

For those unaware, retinol is the most bioavailable form of vitamin A, and we can find it in animal foods such as eggs, liver, and salmon ( 23 ).

However, retinal is something entirely different.

Retinal is a form of vitamin A, synthesized from retinol, that plays a crucial role in vision. This conversion from retinol to retinal requires an enzyme that relies on the presence of zinc for activation ( 23 , 24 ).

A systematic review of randomized trials also found that zinc may be protective against severe age-related macular degeneration. However, the evidence for this is inconsistent, and more research is necessary ( 25 ).

7) Zinc Is Important For the Synthesis (and Health) of DNA

Among its many functions, zinc plays a role in the synthesis of DNA ( 26 ).

However, it may also have an important role in protecting against DNA deterioration.

Over time, human DNA becomes susceptible to damage from general “wear and tear.”

Poor lifestyle choices and inflammatory processes can damage DNA, and as we age, the body’s response to DNA damage becomes less efficient ( 27 ).

In other words, it becomes harder for our body to repair DNA. On the negative side, DNA damage can eventually lead to a host of chronic diseases, and it is particularly associated with cancer ( 28 ).

Interestingly, a recent randomized study demonstrated that even small additional amounts of dietary zinc could decrease DNA damage. By increasing daily zinc intake from 6 mg to 10 g in the study participants, the efficiency of DNA repair improved. ( 29 ).

8) Zinc Plays a Role In Protein Synthesis

Protein synthesis refers to the generation of new protein molecules within cells.

This process relies on many factors, including enzymes that require zinc for activation ( 30 ).

Studies in this area show that when sufficient zinc is not available, the rate of protein synthesis falls ( 31 , 32 ).

9) May Reduce the Severity of Common Colds and Infections

Since zinc plays a key role in the immune system, it may be capable of helping to fight common illnesses.

On this note, a meta-analysis and systematic review of randomized controlled trials looked into zinc’s potential for treating common colds.

From seventeen randomized studies featuring 2121 participants, zinc appeared to reduce the duration of symptoms from common colds versus placebo ( 33 ).

A more recent meta-analysis of seven randomized studies found that using supplementary zinc reduced the duration of the common cold by 33% ( 34 ).

Potential Side Effects

Just like all foods and nutrients, zinc may also have some potential side effects in excessive doses.

Here are some issues worth considering.

1) Excessive Zinc Intake Reduces Copper Bioavailability

Going back to the topic of nutrient interactions, large amounts of dietary zinc can impair the proper absorption of copper.

However, it is worth noting that this requires substantial amounts of zinc, purportedly upward of 50 mg per day ( 35 ).

It is unlikely that people will consume enough zinc from food to cause problems with copper absorption.

Also, most cases studies show that this side effect occurs in people supplementing zinc or with pre-existing health problems ( 36 , 37 ).

Unfortunately, a recent study found that a significant proportion of patients prescribed zinc supplements are at risk for copper deficiency. In this study of 70 patients, 62% of them were prescribed large enough amounts of zinc to cause copper deficiency ( 38 ).

2) Lethargy and Nausea

Some more potential side effects of excessive zinc intake include lethargy, nausea, and general gastrointestinal distress ( 39 , 40 ).

That said, such effects are rare, and only occur with significant doses of zinc.

For reference, the table below shows the ‘upper tolerable limits’ for zinc. Exceeding these daily levels of zinc intake increase the risk of side effects ( 41 );

Best Food Sources

There are many excellent food sources of zinc.

Some of these foods include dairy, meat, seafood, legumes, and seeds.

However, it is worth mentioning that the bioavailability of zinc in these foods can differ.

Generally speaking, animal food sources of zinc are easier to digest and, therefore, more bioavailable. The anti-nutrients present in plant foods, such as phytate, can reduce the mineral’s bioavailability ( 42 ).

For a full guide to foods high in the mineral, there is a list of twenty zinc-rich foods here .

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Michael Joseph, MSc

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Zinc bioavailability and benefits

After Covid-19 exploded worldwide and before countries decided to impose the quarantine, people “suffered” a panic attack by excessively buying everything for a couple of weeks. Pasta, rice, milk, frozen food, toilet paper and immunity supplements literally flew off the shelves. Zinc, vitamin C, vitamin D, propolis and echinacea disappeared from every pharmacy or health store. Many news highlighted how beneficial it could be to take some supplements, to strengthen the immune system, especially during the active viral pandemic. However, many people felt totally lost with different forms, brands and an endless variety of them. I focused on some of the most common forms of magnesium two weeks ago. And now, I would like to shed light on another one:  zinc .

Zinc is an essential mineral required for many functions in the body: strengthens/boosts the immune system, synthesizes proteins, speeds up the wound healing, regulates sense of taste and smell, reduces inflammation or improves skin diseases, among the other functions in the body.

An essential mineral means that your body can’t manufacture it, so you have to get zinc through your diet. However, as Western diets have changed over the years by abandoning unprocessed food for unhealthy ultra-processed products, there is a high risk of a general lack of zinc in the population. On top of that, over exploitation of the soil or farming doesn’t at all help to rectify this trend.

There are several types of zinc in the market, but I will concentrate on the most popular ones. This article won’t focus on zinc chemical composition or how it works internally in the body. It will explain zinc benefits/uses and its bioavailability.

What about the dose? The recommended daily amount of zinc is 8 milligrams for women and 10 mg for adult men. However, according to The National Institutes of Health, 40mg of zinc a day should be the upper limit dose for adults and 4mg of zinc a day for infants under 6 months of age (1). An overdose of zinc can lead to indigestion, diarrhoea, vomiting, nausea or headache. Generally speaking, zinc seems safe. However, if zinc is taken long term and in high doses, it can lead to copper deficiency. Both minerals compete for absorption in the body.

On the other hand, some signs of zinc deficiency are: recurrent colds, lack of appetite, constant diarrhoea, loss or thinning of hair, vision problems, weak bones and joints, several skin conditions and lack of concentration and poor memory.

Finally, if you don’t believe in supplements, oysters, crab, mussels, lobster, beef, pork, sardines, salmon, sole, lentils, black beans, cashews, hemp seeds, oats, brown rice, asparagus, kale, peas or mushrooms are a great source of zinc.

(1)https://www.mayoclinic.org/drugs-supplements- zinc /art 20366112

Juan Lainez

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Zinc and your health

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• Zinc is a mineral that is essential for many of the body's normal functions and systems.

Zinc also supports normal growth and development during pregnancy, childhood and adolescence.

• Having enough zinc is important for skin health and effective wound healing.
• Zinc is found in many food sources, but is better absorbed from animal-based foods, so vegans and vegetarians need to be extra careful to ensure they get enough.
• Too much zinc can cause side effects, so if you decide to take a supplement, don't take more than 40mg of extra zinc, unless you are advised to by your doctor.

What is zinc?

Zinc is a mineral that is essential for many of the body's normal functions and systems, including:

• the immune system
• wound healing
• blood clotting
• thyroid function
• senses of taste and smell

What does zinc do?

Zinc is naturally found in cells throughout the body. It helps the cells to grow and divide, and is necessary for the activity of enzymes, proteins, and DNA (your genes). The body cannot make zinc, so you need to get it from the food you eat. It is mainly stored in the muscle and bone .

Zinc is important for many of the body's functions:

• Immune system : The body needs zinc to fight off infection. People who don't have enough zinc in their body may be at greater risk of infections. Children and older people are at greater risk.
• Wound healing : Zinc supports skin health. If you don't have enough zinc in your diet, it can lead to skin changes that can look like eczema at first. Zinc supplements may be used to help people who have burns or leg ulcers that heal very slowly or don't heal.
• Taste and smell : Zinc is very important for one of the enzymes you need so that you are able to taste and smell.

Having enough zinc is especially important during pregnancy, and for children to ensure they grow and develop properly.

Can I have too much or too little zinc?

Having the right amount of zinc (not too much, or too little) is important. An imbalance of potassium can lead to health problems.

Healthy people who don't have enough zinc in their diet may have symptoms including:

• delayed sexual development in adolescents
• eye and skin problems
• loss of appetite

Taking too much zinc can lead to:

• nausea and vomiting
• abdominal (stomach) cramps

It can also interfere with other nutrients you need, such as copper and iron .

You should not take supplements with more than 40mg of extra zinc a day, unless your doctor tells you to.

How much zinc do I need?

How much zinc you need depends on your age, sex and stage of life:

Source: Eat for health

How do I get enough zinc?

Zinc is found in many foods including:

• fish and seafood
• cereals and whole grains
• nuts, seeds and legumes
• dairy foods

The amount of zinc the body can absorb is affected by how much protein is in the diet. Zinc tends to be better absorbed from animal-based foods than plant-based foods. This means that vegetarians and vegans , or people on long-term restricted diets, are more likely to experience zinc deficiency .

Some people may need more zinc than they can get from food alone. Zinc can be found in zinc supplements or multivitamin supplements and cold remedies that contain zinc.

Read more on foods high in zinc .

Resources and support

• Visit Nutrition Australia for information about healthy eating.
• Eat for Health uses the Australian dietary guidelines to provide advice about the amount and types of food you need.

Learn more here about the development and quality assurance of healthdirect content .

Last reviewed: June 2023

Related pages

• Foods high in zinc
• Zinc deficiency

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Easily absorbed, organically bound zinc

• Organically bound zinc ensures high absorption
• Zinc gluconate with 15 mg of zinc in each tablet
• For skin, hair, nails, and bones
• Supports a normal acid-base metabolism
• Contributes to a normal immune function
• Manufactured under pharmaceutical control

Buy online in one of our webshops listed below:

• Thailand (EN)

* RDA = Recommended Dietary Allowance

Product Facts

Dosage 1 tablet daily for adults and children 11 years and older. The recommended daily dose should not be exceeded. Not recommended for pregnant women and children under one year unless recommended by a doctor.

Note Can be taken with meals. However, for best utilization, take between meals and preferably before bedtime.

Content 90 tablets = 32 g Ingredients Glucose Mineral: Zinc (zinc gluconate). Bulking agent: Microcrystalline cellulose. Anti-caking agent: Magnesium salts of fatty acids, silicon dioxide. Storage Dark, dry and at room temperature. Keep out of reach of young children.

What is Bio-Zinc?

Bio-Zinc contains round, white tablets with clean, organically bound zinc in the form of zinc gluconate, which the body can easily absorb. The content of elemental zinc in each tablet is 15 mg, corresponding to 150% of the RDA. Bio-Zinc does not necessarily have to be taken with a meal.

What is zinc?

Zinc is an essential mineral and a trace element that is primarily found in cells and, to a lesser extent, in cellular fluid throughout the body. For instance, our white and red blood cells contain a substantial amount of zinc. Together with copper, zinc is an important constituent of the antioxidant enzyme superoxide dismutase (SOD).

Zinc has many different functions in the human body and supports around 200 different enzymes, including ones that are necessary for metabolizing nutrients and for translation and expression of genetic coding.

We contain 2-4 grams of zinc that is distributed throughout the body in all its cells, especially in muscles, bones, and skin. We do not store a definite amount of zinc and therefore need a continuous supply of the mineral. The highest concentrations of zinc in the body are found in the male prostate gland and in sperm cells.

The need for zinc is greatest during puberty, in pregnant and breastfeeding women, in vegetarians, in elderly people, in heavy drinkers, in people suffering from chronic stress, in people who take diuretics, and in people who sweat a lot.

Zinc is non-toxic in the recommended dosage, but the ingestion of high doses of zinc (10 to 30 times the RDA) for a prolonged period can cause a copper deficiency because zinc and copper are antagonists.

Concomitant intake of iron and zinc can affect the body's zinc uptake negatively. A high calcium intake can also reduce the uptake of zinc in the body.

Good zinc sources

Zinc is found in a variety of foods. Good sources of the substance include:  

• Pumpkin seeds
• Whole grains

Official claims

The European Food Safety Authority (EFSA) has evaluated the evidence behind zinc and has acknowledged the following claims:

• Contributes to normal acid-base metabolism
• Contributes to normal metabolism of carbohydrates
• Contributes to normal cognitive function
• Contributes to normal DNA synthesis
• Contributes to normal fertility and reproduction
• Contributes to normal macronutrient metabolism
• Contributes to normal metabolism of fatty acids
• Contributes to normal metabolism of vitamin A
• Contributes to normal protein synthesis
• Contributes to the maintenance of normal bones
• Contributes to the maintenance of normal hair
• Contributes to the maintenance of normal nails
• Contributes to the maintenance of normal skin
• Contributes to the maintenance of normal testosterone levels in the blood
• Contributes to the maintenance of normal vision
• Contributes to normal functioning of the immune system
• Contributes to the  protection of cells from oxidative stress
• Plays a role in the process of cell specialization

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MicroZinc: A Novel And Highly Bioavailable Zinc Supplement

Posted by Nootropics Depot on 1st Oct 2020

WHAT IS ZINC AND WHY MIGHT WE WANT TO TAKE A ZINC SUPPLEMENT?

Welcome to the second part of our sucrosomial minerals blog! In the previous installment about sucrosomial minerals, we talked about the incredibly important mineral magnesium ! Magnesium plays a role in hundreds of processes throughout the body, and due to this, it is very important to maintain adequate magnesium levels in the body but it is not the only important mineral in our bodies. Zinc is another mineral that plays a role in a large variety of bodily processes. Zinc helps regulate our immune system, regulate sleep, and it controls aspects of our mood and even appears to play a very crucial role in memory processing. Just like magnesium, zinc is another mineral of which it is hard to get enough through diet alone. This is especially true for athletes that sweat a lot as zinc is lost at a high rate through our sweat.

WHY CHOOSE MICROZINC AS YOUR ZINC SUPPLEMENT OF CHOICE?

Similar to magnesium, zinc is not the most bioavailable mineral right out of the gate, making it hard to obtain full zinc benefits. It doesn’t face as many of the same bioavailability issues as magnesium, however, it still greatly benefits from bioavailability enhancement technology. There are various forms of highly bioavailable zinc out there, but Nootropics Depot solely carries sucrosomial zinc. For good reason too, because sucrosomial zinc is the best and purest way to supplement with zinc and appears to provide the most consistent zinc benefits. The sucrosomial technology allows the zinc to pass through cells and may even allow the zinc to make it into the brain more readily, which is where zinc benefits are often times needed the most.

Sucrosomial zinc has been shown to be 80% more bioavailable than zinc gluconate which is one of the most commonly used zinc supplements. That’s quite a steep rise in bioavailability! Better yet, a sucrosomial zinc supplement can be taken alongside other minerals, which is another benefit of the sucrosomial technology. Minerals tend to compete with each others uptake, as they often times use the same transporters to make it inside of the body and into our cells. In fact, both zinc and magnesium use the same transporters and thus compete for absorption. This would make taking a zinc supplement and a magnesium supplement at the same time a bit pointless as they would both get in the way of each others absorption. However, sucrosomial minerals do not use the same transporters as regular minerals do, which opens up the possibility to concurrently take a magnesium and zinc supplement at the same time! In our opinion, this is one of the main benefits of sucrosomial minerals over other high bioavailability minerals.

"Sucrosomial zinc has been shown to be 80% more bioavailable than zinc gluconate which is one of the most commonly used zinc supplements..."

Welcome to the second part of our sucrosomial minerals blog! In the previous installment about sucrosomial minerals, we talked about an incredibly important mineral magnesium ! Magnesium plays a role in hundreds of processes throughout the body, and due to this, it is very important to maintain adequate magnesium levels in the body. That all being said, magnesium is not the only important mineral in our bodies. Zinc is another mineral that plays a role in a large variety of bodily processes. It helps regulate our immune system, it helps regulate sleep, it controls aspects of our mood and even appears to play a very crucial role in memory processing. Just like magnesium, zinc is another mineral of which it is hard to get enough through diet alone. This is especially true for athletes that sweat a lot, as zinc is lost at a high rate through our sweat.

Similar to magnesium, zinc is not the most bioavailable mineral right out of the gate, making it hard to obtain zinc benefits. It doesn’t face as many of the same bioavailability issues as magnesium, however, it still greatly benefits from bioavailability enhancement technology. There are various forms of high bioavailability zinc out there, yet we decided to solely carry sucrosomial zinc. This is because sucrosomial zinc is the best and purest way to supplement with zinc and appears to provide the most consistent zinc benefits. The sucrosomial technology allows the zinc to pass through cells and may even allow the zinc to make it into the brain more readily, which is where zinc benefits are often times needed the most.

WHAT YOU SHOULD KNOW ABOUT MICROZINC OPTIMIZED ZINC

What is microzinc optimized zinc used for.

Immune Health

✔ Maximum Absorption And Bioavailability

✔ high concentration of zinc, ✔ does not interfere with the absorption of other minerals, ✔ high tolerability, who should take a sucrosomial zinc supplement.

Similar to sucrosomial magnesium, pretty much anyone can benefit from a little bit of extra zinc! In fact, taking a sucrosomial zinc supplement alongside a sucrosomial magnesium supplement would be a great idea for those who would like to ensure they are not running into any mineral deficiencies as zinc and magnesium deficiencies are quite common.

Besides providing a great source of extra zinc, a sucrosomial zinc supplement has some other great zinc benefits. These zinc benefits include:

• May help improve skin quality
• May help support immune function
• May help promote a positive mood
• May help promote cognitive function
• May help support sleep quality

As can be seen from the above zinc benefits, taking a sucrosomial zinc supplement would make for a very versatile and comprehensive supplement.

How To Utilize Sucrosomial Zinc Benefits

A sucrosomial zinc supplement can be taken at various times throughout the day, however, the most popular options are either first thing in the morning or half an hour before bed.

MicroZinc For Immune Health

W hen taken first thing in the morning, a sucrosomial zinc supplement may help boost immune function and slightly elevate our energy levels. Due to this effect, we have chosen to incorporate sucrosomial zinc into our immune boosting supplement Immune Defense . Immune defense contains a wide variety of immune boosting extracts and sucrosomial zinc really helped tie the whole formula together. Taken as a stand alone zinc supplement, our sucrosomial zinc also does a great job at fortifying our immune system!

MicroZinc For Exercise Recovery

Besides taking a sucrosomial zinc supplement in the morning or at night, it can also be utilized more sparingly. For example, if you go for a long run or have an intense workout where you sweat a lot, supplementing with zinc could help speed up your recovery. This is because a large portion of zinc is lost through our sweat. By taking a zinc supplement after and/or before a workout we can help maintain and boost our bodies zinc stores.

SUCROSOMIAL ZINC STACKS

Sucrosomial zinc is a very versatile zinc supplement and thus it can easily be incorporated into a variety of supplement stacks. With this in mind, we thought we’d provide three simple ideas for small zinc stacks that will help enhance zinc benefits!

MICROZINC OPTIMIZED ZINC + MICROMAG OPTIMIZED MAGNESIUM

As we talked about earlier in this article, both magnesium and zinc deficiencies are quite common and thus it makes sense to supplement the two together. However, both zinc and magnesium compete with each others uptake, which makes supplementing zinc and magnesium together problematic. This is where the sucrosomial technology becomes a real game changer as MicroZinc and MicroMag will not compete with each others uptake. MicroZinc and micromag make a great combination, however, MicroZinc can also be combined with our other two forms of magnesium. We would recommend stacking MicroZinc and magnesium glycinate together at night for a fantastic night of sleep or MicroZinc and Magtein together as a daytime cognition booster!

MICROZINC OPTIMIZED ZINC + EPICOR IMMUNE HEALTH

Since MicroZinc is a great immune booster, it stacks really well with other immune boosting supplements such as EpiCor. EpiCor is a specially formulated yeast supplement made through a special fermentation process. The two combined will make for a great daily immune promoting stack!

MICROZINC OPTIMIZED ZINC + OLEAMIDE

These two ingredients are both found in our sleep support stack and have great sleep quality promoting effects. When taken together, they form a subtle, yet effective sleep promoting stack!

Attention: 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.

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Immune Supplement Reviews Expert Reviews on Immunity Products

Blackmores Bio Zinc Full Review – Does It Work?

Review overview, overall effectiveness - 5.1, price - 5.4, company reputation - 5.6, return policy - 5.8, ingredient quality - 5.2, cold and flu treatment - 5, helps boost immune system - 4.8, helps increase energy levels - 5, helps prevent cold and flu - 5.1, vitamin-c effectiveness - 4.7, effective antioxidants - 4.6, helps with sore throat - 4.9, allergy treatment - 5.2, sinus treatment - 5.2, helps with fever - 4.7, helps with sneezing/cough - 4.6, overall score.

Blackmores Bio Zinc is said to be an effective supplement that can help with boosting the immune system. It alleges to improve symptoms such as low immunity, allergy symptoms, and frequent colds/flu. As one would find it hard to believe the effects of this supplement, their ingredient list has shown to have some sort of effect for improving your immune system.

Does Blackmores Bio Zinc Work?

It’s important to go into taking any new supplement like Blackmores Bio Zinc, that every person will have different results. To achieve the best results with Blackmores Bio Zinc it is vital to follow the instructions and be aware that everyone’s body is different. With that in mind, the results of taking Blackmores Bio Zinc will vary unless you make changes in your lifestyle for the better. Then and only then will it be possible to see an improvement with your immunity.

What ingredients are in Blackmores Bio Zinc?

Zinc- Scientists determined in human cell culture and animal studies that a protein lures zinc into key cells that are first-responders against infection. The zinc then interacts with a process that is vital to the fight against infection and by doing so helps balance the immune response.

Are the ingredients in Blackmores Bio Zinc safe?

The stand-alone ingredients in Blackmores Bio Zinc have known to be safe in limited amounts of dietary supplementation. Blackmores Bio Zinc does not contain any ingredients that have been known to pose any risks for health safety.

Foods To Eat with Blackmores Bio Zinc?

Fighting off something like a cold or allergies takes a commitment to say the least. No one wants a sickness to linger or allergies to bear the brunt of your attention each day so boosting your immune system is important for the now and later. Making sure you’re also supplementing your body with the proper nutrition so that your immune system is firing on all cylinders is a key part in maintaining optimal immune system function.

These are most of the foods you can eat that will help boost your immunity: grapefruit, oranges, tangerines, lemons, limes, clementines, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, turmeric, green tea, papaya, kiwi, chicken, turkey, shellfish

Also herbs and spices like, thyme, rosemary, basil, cloves, oregano and ginger, oils like coconut oil, olive oil, sesame oil and flax oil, beverages like chicory root coffee, cinnamon tea, peppermint tea, ginger tea, and licorice and sweeteners like stevia and xylitol.

All of these foods are considered to be the most effective along with taking Blackmores Bio Zinc in boosting your immune system. As long as you can stay on track with your diet incorporating most of these foods, you’ll see a marked improvement in your immune health going forward.

Foods to Avoid with Blackmores Bio Zinc?

If you are earnest in boosting your immune system then there is a diet that comes into play which will get your immune system back on track in helping fight off things like colds/flus and allergies along with taking Blackmores Bio Zinc. These are main foods to avoid: red meats, fried foods, soda, processed foods, fatty breakfasts, coffee, chocolate, acidic foods, refined grains, added sugars, additives, sweet juices, gmo foods, cereal and white breads and alcohol.

This looks like most of the food groups but there are a lot of foods that you can find that aren’t part of those which is are needed to stay away from when trying to strengthen your immune system. Along with taking Blackmores Bio Zinc, a proper diet will go a long way in building back up your immune system and balancing the healthy equilibrium for your body.

How Can I Achieve Best Results with Blackmores Bio Zinc?

Learning all the naturals ways of boosting your immunity along with taking Blackmores Bio Zinc is something that you will be happy about in the future. Achieving the best results in strengthening your immune system can’t be relied solely on Blackmores Bio Zinc. If you are at the point where your weakened immune system is becoming unbearable then committing to a proper diet and changes in your lifestyle are just as crucial as taking anything over the counter. Adhering to a low sugar diet is one of the bigger commitments a person will have to make in boosting their immunity to the levels they need.

One of the biggest causes of a weakened immune system in the western world has all to do with the copious amounts of sugar that’s a part of meals and foods. Sugar is what impairs your immune system, resulting in it being easier for unwanted viruses and bacteria to fester longer than they should.

Is Blackmores Bio Zinc a Scam?

There seems to be no indication that Blackmores Bio Zinc is in any way a scam or is fraudulent.

Is Blackmores Bio Zinc Safe?

Before trying Blackmores Bio Zinc it is as always recommended that you consult your physician. Even though dietary supplements are sold as all-natural, it doesn’t mean that they can have adverse effect on your body. Your physician will know what is best for you.

Does Blackmores Bio Zinc Have Side Effects?

Consumer feedback from Blackmores Bio Zinc does not show whether it does or does not have side effects. As with most dietary supplements out there, the reaction could be different for each individual that takes it.

Overview of Blackmores Bio Zinc

Blackmores Bio Zinc does contain a few vital ingredients. However, the manufacturer needs to explain the product in more depth, particularly in terms of the ingredients. Additionally, the site should show more in terms of clinical testing, rather than just stating that the product is rated #1 – most consumers would like to see evidence of this, especially as this supplement is one of the more expensive brands on the market when looking at the actual dosage and time period that one needs to take it. More than ever, people need to be able to carry out the day to day of their lives without the worry of catching colds, dealing with allergy symptoms or lower levels of energy. With the fast paced lives we live today, any small dip in our bodies’ performance can is something no one can afford to risk. A quality immune boosting supplement should contain clinically proven ingredients that will help boost not only immunity, but also work to prevent future recurrences.

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.

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Bio-Zinc Complex

is a nutritional supplement that maintains good health.

What is Bio-Zinc Complex?

BiO-LiFE Bio-Zinc Complex contains zinc and vitamin C. Both zinc and vitamin C are essential nutrients. BiO-LiFE Bio-Zinc Complex is a nutritional supplement for overall well-being.

How does Bio-Zinc Complex help in maintaining good health?

• Zinc and vitamin C show dual benefits in strengthening overall well-being and act as antioxidants.

Who are recommended to take Bio-Zinc Complex?

• Individuals who wish to maintain a healthy body

What is the recommended dosage?

• Adult: 1 tablet daily with food or as recommended by your pharmacist or doctor

Ingredients

• Halal certified
• No added sugar, yeast, milk derivatives, gluten, preservatives and artificial flavours

This is a supplement product advertisement MAL18076013NCR KKLIU 0793 / EXP 31.12.2026

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